posted October 14, 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

Chilly weather means chili weather! What’s your favorite? Whether it’s it my Chicken Taco Chili, my Quick Beef Chili or my Hearty Vegetarian Pumpkin Chili, they’re guaranteed to warm you up!

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. Considered one of absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You’ll be able to 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 possibly can tear out and placed on your fridge should you wish, a 12-week meal plan, 30 (15 latest) recipes, and tear-out grocery lists. I 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 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 possibly can see the WW points and add it to your day (US only, you need to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

When you’re latest to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you possibly can 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 possibly can seek for recipes by course within the index. Depending in your goals, it’s best to aim for at the least 1500 calories* per day. There’s nobody size matches all, it will 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 things you would like readily available to assist keep you on target.

Lastly, should you’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you possibly can join here. I’m loving all of the ideas everyone’s sharing! When you want to get on the e-mail list, you possibly can 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 things it’s essential to make all meals on the plan.

MONDAY (10/17)
B: Peanut Butter Banana Muffins*
L: Chicken Brown Rice Bowl (recipe x 2)*
D: Loaded Vegetarian Baked Sweet Potatoes

Total Calories: 954**

TUESDAY (10/18)
B: LEFTOVER Peanut Butter Banana Muffins
L: LEFTOVER Chicken Brown Rice Bowl
D: Turkey Taco Spaghetti Squash Boats with Quick Black Beans and ½ cup brown rice

Total Calories: 1,110**

WEDNESDAY (10/19)
B: LEFTOVER Peanut Butter Banana Muffins
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Fast Pot Turkey Meatball and Ditalini Soup with an entire grain roll
Total Calories: 909**

THURSDAY (10/20)
B: 2 scrambled eggs, 1 ounce sliced avocado and ¼ cup fresh salsa
L: LEFTOVER Fast Pot Turkey Meatball and Ditalini Soup
D: Crispy Breaded Air Fryer Pork Chops with Roasted Honey Nut Squash with Maple and Pecans

Total Calories: 1,107**

FRIDAY (10/21)
B: 2 scrambled eggs, 1 ounce sliced avocado and ¼ cup fresh salsa
L: LEFTOVER Fast Pot Turkey Meatball and Ditalini Soup
D: Seattle Asian Salmon Bowl

Total Calories: 919**

SATURDAY (10/22)
B: Yogurt Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 562**

SUNDAY (10/23)
B: Baked Sweet Potato Egg Cups with 1 ½ cups baby spinach drizzled with 1 teaspoon olive oil, juice from 1 lemon
wedge and 1 ounce avocado
L: LEFTOVER Chicken and Lentil Soup with an entire grain roll
D: Slow Cooker Beef Ragu over 1 cup whole wheat spaghetti and 1 cup sautéed spiralized zucchini

Total Calories: 958**

*Prep Sunday night, if desired.
**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 equivalent to coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

• 5 medium bananas (3 have to be very ripe)
• 1 medium lemon
• 3 medium limes
• 2 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small jalapeno
• 2 large cubanelle peppers
• 2 large red bell peppers (put aside 2 tablespoons of 1 for Spaghetti Squash Boats)
• 1 medium English cucumber
• 5 medium zucchini
• 3 small spaghetti squash
• 2 medium honeynut squash
• 5 medium sweet potatoes
• 2 medium carrots
• 1 small bunch celery
• 1 small container sprouts (equivalent to Daikon radish sprouts)
• 2 large bunches scallions
• 2 large bunches fresh cilantro
• 1 small bunch culantro (optional, should you can find it)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 (5-ounce) clamshell/bag fresh baby spinach
• 1 (5-ounce) clamshell/bag fresh baby arugula
• 1 dry pint cherry or grape tomatoes
• 1 medium PLUS 1 large vine-ripened tomato
• 1 medium red onion
• 2 small PLUS 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• ¾ pound boneless, skinless chicken breasts
• ¾ pound boneless, skinless chicken thighs
• 2 kilos 93% lean ground turkey
• 1 (3-ounce) sweet or spicy Italian chicken sausage link
• ¾ pound 90% lean ground beef
• 1 (1-pound) wild salmon fillet
• 2 kilos (6) center cut boneless pork chops

Grains*

• 1 small package unbleached, all-purpose flour
• 1 package seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 small box cornflakes (or pre-crushed crumbs)
• 1 medium package dry brown rice (or 5 cups pre-cooked)
• 1 package whole wheat spaghetti
• 1 package ditalini (or other small) pasta
• 1 package small whole grain rolls (you would like 8)

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)
• Vanilla extract
• Sriracha sauce
• Taco seasoning
• Chili powder
• Paprika
• Cumin
• Oregano
• Garlic powder
• Onion powder
• Sazon seasoning
• Bay leaves
• Pure maple syrup
• Cinnamon
• Reduced sodium soy sauce*
• Wasabi paste (in tube)
• Mirin
• Rice wine vinegar
• Sesame oil
• Toasted sesame seeds

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box butter
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese
• 1 small block gruyere cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 (6-ounce) container plain nonfat yogurt (I like Stonyfield)
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 pint unsweetened almond milk (or milk of your alternative)

Canned and Jarred

• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (28-ounce) can diced San Marzano tomatoes (I like Tutorosso)
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 medium jar salsa (should purchase fresh from refrigerated section, if desired)
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar creamy peanut butter
• 1 small jar unsweetened apple sauce
• 1 small jar Higher than Bouillon Chicken flavor

Misc. Dry Goods

• Baking soda
• Baking powder
• 1 small package light brown sugar
• 1 small package pecans (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package nori (roasted seaweed)
• 1 (1-pound) package dried green or brown lentils

*You’ll be able to buy gluten free, if desired

Print Shopping List