posted November 26, 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

I hope everyone enjoyed their holiday weekend! I at all times cherish time spent with my family- I’m so thankful for them! When you went off plan this weekend, don’t stress!  It’s OK to indulge once in a while, just recalibrate and keep going!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. One among 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 certain meal planner has weekly meal planning grids you may 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 may see the WW points and add it to your day (US only, you have 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 may 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 may seek for recipes by course within the index. Depending in your goals, you need to aim for not less than 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 money. You’ll dine out less often, waste less food and also you’ll have the whole lot you wish 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 may join here. I’m loving all of the ideas everyone’s sharing! When you want to get on the e-mail list, you may 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 the whole lot you should make all meals on the plan.

MONDAY (11/28)
B: Peanut Butter Protein Oatmeal Cookies*
L: Chicken Salad with Lemon and Dill *in ½ a complete wheat pita and eight baby carrots
D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (11/29)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a complete wheat pita and eight baby carrots
D: Madison’s Favorite Beef Tacos with Fast Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (11/30)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a complete wheat pita and eight baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Fast Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1151**

SATURDAY (12/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 634**

SUNDAY (12/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad #
Total Calories: 982**

*Prep Mon-Wed breakfast and lunch 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.

# 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.

*Google doc

Print Shopping List

Shopping List

Produce

• 3 medium very ripe bananas
• 2 medium lemons
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 5 Persian cucumbers (can sub 2 medium English cucumbers, if desired)
• ½ pound Brussels sprouts (or 4 cup pre-shredded)
• 1 small PLUS 1 medium head cauliflower
• ½ pound broccoli florets
• 2 kilos Yukon Gold potatoes
• 2 medium Russet potatoes
• 10 ounces sliced shiitake mushrooms
• 1 small red bell pepper
• 1 small poblano pepper
• 1 pound green beans
• 1 large (2-pound) butternut squash
• 1 pound baby bok choy
• 2 large head garlic
• 1 (1-inch) piece fresh ginger
• 1 medium shallot
• 1 medium bag baby carrots
• 1 (5-ounce) bag/clamshell baby kale
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small head Romaine lettuce
• 1 small bunch Lacinato kale
• 2 medium bunches scallions
• 1 small container/bunch chives
• 1 small container/bunch fresh dill
• 1 small container/bunch fresh basil
• 1 small container/bunch fresh thyme (can sub 1 teaspoon dry thyme in Stuffed Butternut Squash, if desired)
• 1 medium container/bunch fresh Thai basil (can sub ½ cup traditional basil Ginger Chicken Stir Fry, if desired)
• 1 small bunch fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 medium red onion
• 1 small white onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ kilos thin sliced boneless, skinless chicken breast cutlets
• 1 pound sweet Italian chicken sausage
• 1 package center-cut bacon
• 2 kilos 93% lean ground beef
• 1 (2-pound) skin-on salmon filet
• 1 pound sushi grade tuna

Grains*

• 1 package quick oats
• 1 large package crunchy corn taco shells (you wish 16)
• 1 small package whole wheat pitas
• 1 (8-ounce) multi-grain baguette
• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa (or ½ cup pre-cooked)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry wild rice

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)
• Ground cinnamon
• Vanilla extract
• Pumpkin pie spice
• Apple cider vinegar
• Dijon mustard
• Pure maple syrup
• Cumin
• Chili powder
• Paprika
• Smoked paprika
• Coriander
• Oregano
• Bay leaves
• Green Tabasco
• Sriracha sauce
• Reduced sodium soy sauce*
• Chili paste
• Toasted sesame oil
• Light mayonnaise
• Rice vinegar
• Rice wine
• Wasabi paste
• Furikake (I like Eden Shake)
• Light vinaigrette dressing (or make your individual with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box salted butter or tub of whipped butter
• 1 package pre-cooked lentils (can purchase dry [green or brown] and cook yourself, if desired)
• 1 large wedge fresh Parmesan cheese
• 1 pint skim milk
• 1 pint 1% reduced fat milk
• 1 small tub light sour cream
• 1 (8-ounce) bag reduced fat shredded sharp cheese
• 1 (8-ounce) bag shredded cheddar cheese (can sub 1 cup reduced fat cheddar in Tacos, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small container whipped cream or dairy free whipped cream (optional, for topping Overnight Oats)

Canned and Jarred

• 1 small jar pumpkin butter (or ingredients to make your individual)
• 1 small jar peanut butter
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton chicken broth
• 1 (15-ounce) can chickpeas
• 1 (12-ounce) jar roasted red peppers
• 1 (8-ounce) can tomato sauce

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• Cornstarch
• 1 small package vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips (equivalent to Lily's)
• 1 small package chia seeds (if buying from bulk bin, you wish 2 teaspoons)
• 1 small package granulated sugar (or sugar substitute equivalent to Monk Fruit)
• 1 (1-pound) package dry black beans
• 1 small package fruit juice sweetened dried cranberries (if buying from bulk bin, you wish ¼ cup)
• 1 medium package pecan or walnut halves (if buying from bulk bin, you wish about ¾ cup)
• 1 small package dry roasted peanuts (if buying from bulk bin, you wish 1/3 cup)

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

Print Shopping List