posted November 18, 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

Thanksgiving! If you’ve got been watching my Instagram stories you realize I even have been planning and prepping for the large day! Take a look at a few of my favorite recipes for this holiday like my Dry Brine Turkey that I’ll start this Sunday (it’s a 4-day brine), Chicken Sausage and
Herb Stuffing, and for dessert my and for dessert my No Bake Pumpkin Cheesecake! I hope you all have a day crammed with love, family, friends and good food!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. One in all 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 certain meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge if you happen to 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 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, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should you’re latest 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 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’ll be able to seek for recipes by course within the index. Depending in your goals, you need to aim for at the least 1500 calories* per day. There’s nobody size matches all, this may 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 little thing you wish readily available to assist keep you on the right track.

Lastly, if you happen to’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! Should 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 every little thing you’ll want to make all meals on the plan.

MONDAY (11/21)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: Asian Chicken Chopped Salad
D: Creamy Roasted Acorn Squash Soup with Kale Salad with Quinoa and Cranberries

Total Calories: 984*

TUESDAY (11/22)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: LEFTOVER Asian Chicken Chopped Salad
D: Cheesy Rotisserie Enchilada Skillet

Total Calories: 1,075*

WEDNESDAY (11/23)
B: High-Protein Enchilada Scrambled Eggs
L: LEFTOVER Asian Chicken Chopped Salad
D: One-Pot Spaghetti and Meat Sauce with 2 cups arugula, ½ ounce shaved parmesan and 1 tablespoon light
balsamic vinaigrette

Total Calories: 1,067*

THURSDAY (11/24)
B: Savory Cottage Cheese Bowl
L: Mini Greek Spinach Pies and Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Herb and Salt-Rubbed Dry Brine Turkey, Roasted Green Beans with Caramelized Onions, Chicken Sausage and
Herb Stuffing, Easy Pot Mashed Potatoes, Cranberry Pear Sauce and Vanilla Sweet Potato Casserole with Praline
Topping

Total Calories: 1,325*

FRIDAY (11/25)
B: Savory Cottage Cheese Bowl
L: Leftover Turkey Harvest Cobb Salad (recipe x 2)
D: Turkey Pot Pie Soup with an entire grain roll

Total Calories: 969*

SATURDAY (11/26)
B: Leftover Turkey and Sweet Potato Frittata
L: Navel Orange Salad with Avocado with 3 ounces cooked shrimp
D: DINNER OUT

Total Calories: 533*

SUNDAY (11/27)
B: Easy Pot Steel Cut Oats
L: Open Faced Turkey Melts with 8 baby carrots
D: Seattle Asian Salmon Bowls

Total Calories: 921*

*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.

*Google doc

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Shopping List

Produce

• 1 medium grapefruit
• 4 medium bananas
• 1 dry pint blueberries (can purchase frozen, if desired)
• 2 medium pears
• 1 (12-ounce) package cranberries (can purchase frozen, if desired)
• 5 medium navel oranges
• 1 medium lemon
• 2 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 1 small PLUS 1 large shallot
• 1 medium English cucumber
• 2 medium Persian cucumbers (can sub one other small English cucumber, if desired)
• 1 medium red bell pepper
• 1 small jalapeno (optional, for serving with Chicken Enchilada Skillet)
• 1 1/2 kilos baby bella mushrooms
• 2 kilos fresh green beans
• 2 ¾ kilos Russet potatoes
• 3 ¼ kilos sweet potatoes
• 1 (1 ½-pound) butternut squash (or 4 cups pre-cut)
• 1 (2 ½-pound) acorn squash
• 2 medium carrots
• 1 medium bag baby carrots
• 1 medium bunch celery
• 1 small container sprouts (similar to daikon radish)
• 4 large bunches scallions (you wish about 30)
• 1 small bunch/container fresh dill (can sub 1 tablespoon oregano in Mini Spinach Pies, if desired)
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh oregano1 small bunch/container fresh rosemary
• 1 medium bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 medium head Boston/Bibb lettuce
• 1 small head Romaine lettuce
• 1 medium bunch Lacinato kale
• 1 medium bunch/bag broccoli rabe (rapini)
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 dry pint grape or cherry tomatoes
• 2 medium plum tomatoes
• 3 medium red onions
• 2 large Vidalia onions
• 1 small PLUS 4 medium yellow onions

Meat, Poultry and Fish

• ¾ pound cooked peeled, deveined shrimp (can purchase 1 pound raw and cook yourself, if desired)
• 1 pound (4) wild salmon filets
• 1 (16-pound) turkey (adjust size/weight of turkey based on what number of you might be serving. You will have about 2 ¾ kilos leftover cooked turkey to make every little thing on this meal plan.)
• 1 3/4 kilos raw sweet Italian chicken sausage
• 1 pound ground chicken
• 1 (2 ½-pound) rotisserie chicken
• 1 package center-cut bacon
• 1 pound 90% lean ground beef

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package whole grain rolls
• 1 (1-pound) whole wheat French bread or baguette
• 1 small package (6-inch) corn tortillas
• 1 small package dry quinoa (or 1 cup pre-cooked)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 package spaghetti
• 1 package plain breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package quick cooking oats
• 1 small package steel cut oats

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)
• Rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Hoisin sauce
• Sriracha sauce
• Mirin
• Wasabi paste
• Reduced sodium soy sauce*
• Sesame seeds
• Turmeric
• Cayenne pepper
• Crushed red pepper flakes
• Cumin
• Adobo seasoning
• Marjoram
• Oregano (can sub 1 tablespoon fresh in Turkey, if desired)
• Vanilla extract
• Ground cinnamon
• Cinnamon sticks
• Dijon mustard
• Light balsamic vinaigrette dressing
• Light mayonnaise
• Red wine vinegar
• Garlic powder
• Paprika

Dairy & Misc. Refrigerated Items

• 1 quart liquid egg whites
• 1 dozen large eggs
• 1 (1/2-gallon) skim milk
• 1 pint 1% buttermilk
• 1 tub whipped butter
• 1 small box butter (can sub whipped butter in Sweet Potato Casserole, if desired)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 small tub regular or light sour cream
• 1 medium wedge fresh Parmesan cheese
• 1 small package regular or reduced fat feta cheese
• 1 small block Gruyere cheese (can sub one other cheese in Frittata, if desired)
• 1 package light Havarti cheese
• 1 (8-ounce) bag shredded Mexican cheese mix

Canned and Jarred

• 1 (8-ounce) can water chestnuts
• 1 (32-ounce) carton turkey stock
• 1 (32-ounce) carton reduced sodium chicken broth
• 2 (32-ounce) cartons vegetable broth
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 2 jars/cans enchiladas sauce (or beneficial: ingredients to make your personal)
• 1 (15-ounce) can low sodium black beans

Frozen

• 1 (8-ounce) package peas and carrots
• 2 packaged mini phyllo shells (similar to Athens)
• 1 (15-ounce) package chopped spinach

Misc. Dry Goods

• 1 small package sliced almonds (if buying from bulk bin, you wish ¼ cup)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package dried cranberries (if buying from bulk bin, you wish about ¾ cup)
• 1 small package unsalted cashews (if buying from bulk bin, you wish about ½ cup)
• 1 medium package pecan halves (if buying from bulk bin, you wish about 1 ½ cups)
• 1 small package nori (roasted seaweed)
• 1 small bottle dry white wine
• 1 container Higher than Bouillon Turkey Base
• 1 package brown monk fruit sweetener (or sweetener of your alternative)

*You possibly can buy gluten free, if desired

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