posted October 21, 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

Glad Halloween to all of the little ghosts and goblins on the market! I hope everyone has a protected time celebrating this upcoming weekend! In search of some sweet treats for a celebration? Take a look at my Pumpkin Cheesecake Shooters, Candy Corn Fruit Parfaits or my Skinny Mummy Cake Balls. Been carving pumpkins? Use those seeds up with this Smoky BBQ Spice Roasted Pumpkin Seeds recipe and put a bit of scare into lunch with these French Bread Pizza Mummies.

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 may 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 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 possibly can see the WW points and add it to your day (US only, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

For those who’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 can 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 is best to aim for no less than 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 can 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 every thing you wish readily available to assist keep you on course.

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! For those who 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 every thing it is advisable to make all meals on the plan.

MONDAY (10/24)
B: Pumpkin Pie Overnight Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 976*

TUESDAY (10/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Cheesy Rotisserie Chicken Enchilada Skillet

Total Calories: 1,132*

WEDNESDAY (10/26)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,114*

THURSDAY (10/27)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Tuna Poke Salad
D: Air Fryer Herbed Buttermilk Chicken Breast (recipe x 2) with Smashed Sweet Potatoes and Massaged Raw Kale
Salad

Total Calories: 1,202*

FRIDAY (10/28)
B: ½ cup quick oats** with 1 teaspoon honey, ½ an apple (diced), 1 tablespoon almond milk, 2 tablespoons
chopped pecans, pinch salt
L: LEFTOVER Tuna Poke Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,225*

SATURDAY (10/29)
B: Mini Pumpkin Chocolate Chip Muffins with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: DINNER OUT

Total Calories: 788*

SUNDAY (10/30)
B: LEFTOVER Mini Pumpkin Chocolate Chip Muffins with 3/4 cup low fat cottage cheese
L: LEFTOVER Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: Crock Pot Bolognese with Creamy Pumpkin Polenta and a green salad #
Total Calories: 1,154*

*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 similar to coffee, beverages, fruits,
snacks, dessert, wine, etc.

**Prepare oats with water in response to package directions
# Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.

*Google doc

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Shopping List

Produce

• 1 medium banana
• 2 medium apples (any variety)
• 2 medium pears (any variety)
• 1 medium lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
• 1 medium red bell pepper
• 2 medium jalapenos
• 3 medium Persian cucumbers (or 1 large English)
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 pound fresh string beans
• 1 large head broccoli
• 2 kilos (3) long, thin sweet potatoes
• 5 medium carrots
• 1 small bunch celery
• 2 large bunches scallions
• 1 small bunch/container fresh thyme
• 1 large bunch fresh Italian parsley
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 medium bunch Lacinato kale
• 1 small bag tri-color coleslaw mix
• 1 medium tomato
• 1 small red onion
• 1 large white onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 1 (2 ½-pound) rotisserie chicken
• 2 large bone-in, skin on split chicken breasts
• 1 pound flank steak
• 2 kilos 95% lean ground beef
• ½ pound sushi grade tuna (buy frozen or fresh closer to if you plan to eat)
• 1 (1-pound) wild salmon fillet (buy frozen or fresh closer to if you plan to eat)
• 1 (4-ounce) package pancetta

Grains*

• 1 small package quick oats
• 1 medium package corn tortillas (you wish 12)
• 1 small package whole white wheat flour (I like King Arthur)
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 2 (12-ounce) whole grain baguettes
• 1 small package yellow polenta or medium ground cornmeal

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Virgin coconut oil (can sub 2 tablespoons canola oil in Pumpkin muffins, if desired)
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Ground white pepper (can sub ½ teaspoon black pepper in Broccoli Beef, if desired)
• Cinnamon
• Nutmeg
• Pumpkin pie spice
• Mayonnaise
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked paprika
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Sriracha sauce
• Furikake
• Gochujang
• Wasabi paste
• Rice wine vinegar
• Parsley
• Chives
• Dill
• Honey
• Vanilla extract
• Turmeric
• Bay leaves
• Light vinaigrette dressing

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box unsalted butter
• 1 small box butter
• 1 pint 1% buttermilk
• 1 (8-ounce) container half & half
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano (can sub 1/3 cup Parmesan in Pumpkin Polenta, if desired)
• 1 pint unsweetened almond, oat or any milk of your alternative
• 1 small tub sour cream
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¾ cup Mexican cheese mix with Chili, if desired)
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (6-ounce) container whole milk plain yogurt (I like Stonyfield)
• 1 (32-ounce) container plain nonfat Greek yogurt PLUS 1 (optional) small container for topping Smashed Sweet Potatoes
• 1 (32-ounce) container low fat cottage cheese

Canned and Jarred

• 1 small container pumpkin butter (or ingredients to make your personal)
• 2 (15-ounce) cans pumpkin puree
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can chickpeas
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 2 (28-ounce) cans crushed tomatoes (I really like Tuttorosso)
• 1 (16-ounce) can/jar enchilada sauce (or ingredients to make your personal)
• 1 (14-ounce) can reduced sodium vegetable broth
• 2 (32-ounce) cartons chicken or vegetable broth
• 1 (2.6-ounce) packet light tuna in water

Frozen

• 1 small package shelled edamame
• 1 (8-ounce) package corn kernels

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 2 teaspoons)
• 1 small package pecan halves (if buying from bulk bin, you wish ¼ cup)
• 1 bag mini chocolate chips
• 1 small package brown sugar
• 1 small package raw sugar
• Cornstarch (optional, for Broccoli Beef)
• Baking soda
• 1 (1-pound) package dry red or yellow lentils
• 1 small bottle dry white wine

*You may buy gluten free, if desired

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