posted November 12, 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

Celebrating Friendsgiving? While obviously not an “official” holiday, it’s a meal spent with friends and celebrated through the weeks leading as much as Thanksgiving. Need a dish to go?  Take a look at a few of my holiday sides like these Shredded Brussels Sprouts with Pancetta Green Bean Casserole or Sausage and Herb Stuffing. Hosting? Try my Dry Brine Turkey, Stuffed Turkey Breast with Cranberry Stuffing (see this weeks meal plan!) or my Turkey Pot Pie with Stuffing Crust. Don’t forget dessert! Make a press release with these Pumpkin Cheesecake Shooters!

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 certain meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge in the event you wish, a 12-week meal plan, 30 (15 recent) 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

In the event you’re recent 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 are 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 like, you possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for a minimum of 1500 calories* per day. There’s nobody size suits 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 money. You’ll dine out less often, waste less food and also you’ll have every part you wish readily available to assist keep you on target.

Lastly, in the event 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! In the event 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 following day. The grocery list is comprehensive and includes every part it is advisable to make all meals on the plan.

MONDAY (11/14)
B: Banana Nut Protein Oats
L: Beef Barley Soup*
D: Vegetarian Mushroom Kale Lasagna Rolls with a green salad*
Total Calories: 1,090**

TUESDAY (11/15)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Beef Barley Soup
D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls  with LEFTOVER green salad

Total Calories: 1,020*

WEDNESDAY (11/16)
B: Banana Nut Protein Oats
L: LEFTOVER Beef Barley Soup
D: Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 1,052*

THURSDAY (11/17)
B: Avocado Toast with Hard Boiled Egg
L: LEFTOVER Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken Thighs with Shallots in Red Wine Vinegar with Mashed Cauliflower and Garlic Butter Mushrooms

Total Calories: 1,084*

FRIDAY (11/18)
B: Banana Nut Protein Oats
L: Chickpea Avocado Salad (½ recipe) and a tough boiled egg
D: Easy Roasted Lemon Garlic Shrimp with Broccoli and Orzo
Total Calories: 1,078**

SATURDAY (11/19)
B: Cacio e Pepe Frittata with Lemony Yogurt and Arugula Salad
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 540**

SUNDAY (11/20)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: LEFTOVER Chicken and Lentil Soup
D: Stuffed Turkey Breast with Cranberry Stuffing with Roasted Green Beans with Caramelized Onions and Roasted Honeynut Squash

Total Calories: 1,337**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette.  Put aside ½ the salad, with dressing on the side, for dinner Tuesday.
**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 reminiscent of coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

• 3 medium (ripe) bananas
• 2 medium apples (reminiscent of Honey Crisp or Gala)
• 1 (6-ounce) container berries (your alternative)
• 2 medium lemons
• 2 small (5-ounce) Hass avocados
• 2 large heads garlic
• 1 large shallot
• 1 large English cucumber
• 2 kilos green beans
• 1 medium red bell pepper
• 1 pound Baby Bella or Crimini mushrooms
• ½ pound white mushrooms
• 2 medium honeynut squash (about 1 ¼ kilos total)
• 1 small PLUS 1 medium head cauliflower
• ½ pound broccoli florets
• 4 small carrots
• 1 small bunch celery
• 1 small bunch scallions
• 1 large bunch kale
• 1 small head Romaine lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed baby greens
• 1 medium bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh sage
• 1 dry pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 2 large Vidalia onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 ½ kilos lean beef round stew meat
• 1 1/3 kilos 99% lean ground turkey
• 1 large boneless skin-on turkey breast half (about 2 ½ kilos)
• 2 ¾ kilos (11) boneless, skinless chicken thighs
• 1 ½ kilos shelled and deveined jumbo shrimp

Grains*

• 1 small package quick oats
• 1 small package dry barley (if buying from bulk bin, you wish 2/3 cups)
• 1 package lasagna noodles
• 1 package orzo pasta
• 1 small loaf sliced whole grain bread (reminiscent of Dave’s Killer Bread)
• 1 small loaf whole grain French bread
• 1 small package unbleached all-purpose flour

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)
• Pure maple syrup
• Bay leaves
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Cumin
• Chili powder
• Paprika
• Crushed red pepper flakes
• Red wine vinegar
• Honey
• Unfiltered apple cider vinegar (reminiscent of Bragg’s)
• Garlic powder
• Oregano
• Ground annatto or Spanish paprika
• Nutmeg
• Cinnamon
• Turkey or poultry seasoning

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 box salted butter
• 1 box unsalted butter (can sub 2 tablespoons salted butter and reduce salt in Garlic Butter Mushrooms, if desired)
• 1 large wedge fresh Parmigiano Reggiano
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
• 1 small tub light sour cream
• 1 pint 1% buttermilk
• 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) container whole milk Greek yogurt (I like Stonyfield or Fage)
• 1 (8-ounce) container unsweetened almond milk (or milk of your alternative)

Canned and Jarred

• 1 jar marinara sauce (or ingredients to make your personal)
• 1 (15-ounce) jar chickpeas
• 1 (32-ounce) carton chicken broth
• 1 (10-ounce) can RoTel mild tomatoes
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Frozen

• 1 (10-ounce) bag corn kernels

Misc. Dry Goods

• 2 (11-ounce) cartons Orgain vanilla protein shake (can sub powder in Banana Nut Protein Oats, if desired)
• 1 small container vanilla protein powder (I like Orgain)
• 1 small bottle dry white wine
• 1 small jar Higher than Bouillon Chicken Base
• 1 small package raw sugar
• 1 (1-pound) package dry green or brown lentils
• 1 small package golden raisins (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped pecans (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped walnuts (if buying from bulk bin, you wish about ¾ cup)
• 1 small package dried cranberries (if buying from bulk bin, you wish 2 tablespoons)

Non-Food Items

Print Shopping List