posted October 7, 2022 by Gina

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A free 7-day, flexible weight reduction meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

So, I’m not the most important sports fan on the market, but I even have a lot of family and friends which might be! So when you are a Saturday college football  fan, Sunday NFL’er, baseball fan (congrats to Aaron Judge!) or a hockey fan (wow there are quite a lot of sports occurring at one time lol!), have I got the right game day appetizer for you! Try these Loaded Nachos with Ground Turkey, Beans and Cheese, my Buffalo Chicken Dip or Pastrami Reuben Egg Rolls (which you’ll be able to cut in half for serving).  Must feed a bigger crowd? Take a look at my Sloppy Joe Recipe or Quick Beef Chili, either way you’ll be able to’t go mistaken!

With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. Certainly one of absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You possibly can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate health foods diets Meal Planner

I’m also excited to share the health foods diets Ultimate Meal Planner is now available! The 52 week spiral sure meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge when you wish, a 12-week meal plan, 30 (15 recent) recipes, and tear-out grocery lists. I really like starting my week with gratitude, affirmations and intentions, so I included an area for that as well. I hope you’ll love this as much as I do!

Buy the meal planner here:

A note about WW Personal Points:

I now not provide points since they vary on the brand new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Search for the orange button within the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you’ll be able to see the WW points and add it to your day (US only, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In the event you’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you’ll be able to see my previous meal plans here) which might be meant as a guide, with loads of wiggle room so that you can add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Depending in your goals, it’s best to aim for a minimum of 1500 calories* per day. There’s nobody size suits all, this can range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that may make grocery shopping a lot easier and far less stressful. Save you time and cash. You’ll dine out less often, waste less food and also you’ll have all the pieces you would like available to assist keep you heading in the right direction.

Lastly, when you’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you’ll be able to join here. I’m loving all of the ideas everyone’s sharing! In the event you want to get on the e-mail list, you’ll be able to subscribe here so that you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for 2 nights or lunch the subsequent day. The grocery list is comprehensive and includes all the pieces you might want to make all meals on the plan.

MONDAY (10/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Turkey Club with an apple
D: Crustless Potato Jalapeno Quiche topped with 1 ounce sliced avocado, served with 2 cups mixed greens, 6
grape tomatoes and 1 tablespoon light vinaigrette

Total Calories: 1,067*

TUESDAY (10/11)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Crustless Potato Jalapeno Quiche topped with 1 ounce sliced avocado, served with 2 cups mixed
greens, 6 grape tomatoes and 1 tablespoon light vinaigrette
D: Turkey Enchilada Meatloaf with Fast Pot Cilantro Lime Rice
Total Calories: 1,084*

WEDNESDAY (10/12)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Turkey Enchilada Meatloaf with 1 ounce sliced avocado and ½ cup cherry tomatoes
D: Sticky Baked Chicken with Apricot, Sage and Lemon Zest with Brussels Sprouts Gratin

Total Calories: 991*

THURSDAY (10/13)
B: 1 scrambled egg, 3 strips turkey bacon and LEFTOVER Brussels Sprouts Gratin
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,100*

FRIDAY (10/14)
B: 1 scrambled egg, 3 strips turkey bacon and LEFTOVER Brussels Sprouts Gratin
L: LEFTOVER Soba Noodle Veggie Stir-Fry
D: Air Fryer Salmon Sandwich with ½ cup sliced cucumbers
Total Calories: 1,276*

SATURDAY (10/15)
B: 4-Ingredient Flourless Banana-Nut Pancakes (recipe x 4)
L: Chicken Noodle Soup with 2 Easy Garlic Knots**
D: DINNER OUT

Total Calories: 716*

SUNDAY (10/16)
B: Lox and Eggs with Onions (recipe x 2) with an orange
L: Pepperoni Pizza Bites with 8 baby carrots
D: ¼ of Shepherd’s Pie Recipe

Total Calories: 1,068*

*That is only a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add more food akin to coffee, beverages, fruits,
snacks, dessert, wine, etc.
** Double dough recipe for Pizza Bites on Sunday.

*Google doc

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Shopping List

Produce

• 6 medium ripe bananas
• 1 medium apple
• 4 medium oranges
• 1 medium lime
• 2 medium lemons
• 2 small jalapenos (1 is optional, for Enchilada Meatloaf)
• 1 large head garlic
• 1 medium shallot
• 1 medium (6-ounce) Hass avocado
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 ½ kilos (3 large) Russet or Recent potatoes
• 1 pound Brussels sprouts
• 2 medium cucumbers
• 3 medium red bell peppers
• ¼ pound broccoli florets
• ½ pound mushrooms
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small head butter lettuce (use 2 leaves in Turkey Club)
• 1 (1-pound) clamshell/bag mixed greens
• 1 large bunch scallions
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 1 small vine-ripened tomato
• 4 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 3 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 package turkey bacon (akin to Applegate. Sub turkey bacon on Turkey Club)
• 1 small package turkey pepperoni
• 1 ½ kilos 93% lean ground turkey
• 1 pound 95% lean ground beef
• 1 pound Italian chicken sausage
• 8 chicken drumsticks
• 1 pound (4) boneless, skinless chicken thighs
• 1 (1-pound) salmon fillet
• 6 ounces sliced Nova lox

Grains*

• 1 medium package quick oats
• 1 small loaf whole grain sliced bread (can sub 1 whole wheat bun for Turkey Club, if desired)
• 1 medium package unbleached all-purpose flour
• 1 small package egg noodles
• 1 package dry soba noodles
• 1 small package long grain white or jasmine rice
• 1 package whole wheat buns
• 1 package seasoned panko

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Vanilla extract
• Light or regular mayonnaise
• Chili powder
• Smoked paprika
• Paprika
• Ground ginger
• Light vinaigrette dressing
• Cumin
• Onion powder
• Garlic powder
• Worcestershire sauce
• Toasted sesame oil
• Coconut aminos
• Sriracha sauce
• Bay leaves
• Crushed red pepper flakes (optional, for serving with Pizza bites)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small tub light sour cream
• 1 small box regular or unsalted butter
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
• 1 (8-ounce) bag shredded Mexican cheese mix (can sub 1/3 cup shredded Pepper Jack or Colby Jack on Enchilada Meatloaf, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small block gruyere cheese
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container half and half
• 1 (8-ounce) container nonfat milk

Canned and Jarred

• 1 small jar peanut (or other nut) butter
• 1 can mild enchilada sauce (or ingredients to make your individual)
• 1 (15-ounce) reduced sodium black beans
• 1 (4-ounce) mild chopped green chilies
• 1 small jar marinara or pizza sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton low sodium chicken broth
• 1 (14.5-ounce) can chicken broth
• 1 (14.5-ounce) can beef broth
• 1 small jar capers
• 1 small jar apricot preserves

Frozen

• 1 (10-ounce) package frozen mixed vegetables
• 1 small package frozen corn kernels

Misc. Dry Goods

• 1 small container vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips (akin to Lily’s)
• 1 small package chopped pecans (if buying from bulk bin, you would like ½ cup)
• Baking powder

*You possibly can buy gluten free, if desired

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