posted December 9, 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

On the brink of entertain or attend holiday gatherings? Take a look at my appetizers to search out the right dish to get the party began! On the lookout for a classic? Try these Deviled Eggs or Every thing Pigs in  Blanket. For something just a little fancier try my Baked Brie Phyllo Tarts with Craisins and Walnuts and Stuffed Mushrooms with Broccoli Rabe and Sausage. You may as well make an Antipasto Salad for everybody to assist themselves!

With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. Certainly one of 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 possibly can tear out and placed on your fridge in the event 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 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 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 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’s best to aim for a minimum of 1500 calories* per day. There’s nobody size matches 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 every little thing you wish readily available to assist keep you heading in the right direction.

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 little thing that you must make all meals on the plan.

MONDAY (12/12)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ an entire wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Sriracha Tofu Bowls (recipe x 2)

Total Calories: 1,146*

TUESDAY (12/13)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ an entire wheat pita and ¼ cup nonfat Greek yogurt
D: Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and a couple of tablespoons shredded Mexican
mix cheese

Total Calories: 1,003*

WEDNESDAY (12/14)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ an entire wheat pita and ¼ cup nonfat Greek yogurt
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and a couple of tablespoons shredded
Mexican mix cheese

Total Calories: 984*

THURSDAY (12/15)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ an entire wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Vodka Chicken Parmesan with Mashed Cauliflower
Total Calories: 1,160*

FRIDAY (12/16)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Hearts of Palm Noodle Peanut Stir Fry
D: Fish Florentine

Total Calories: 1,083*

SATURDAY (12/17)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: 1 ¼ cup Loaded Baked Potato Soup
D: DINNER OUT

Total Calories: 619*

SUNDAY (12/18)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Pepperoni Pizza Bites
D: Whole Roasted Chicken with Lemon and Rosemary and Fennel Gratin
Total Calories: 1,082*

*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 resembling coffee, beverages, fruits, snacks, dessert, wine, etc.
**Double bagel dough recipe for Pizza Bites on Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium grapefruit
• 1 medium orange
• 4 medium lemons
• 1 medium ripe banana
• 2 medium sweet apples (resembling Gala or Honey Crisp)
• 1 small (5-ounce) Hass avocado
• 4 Persian cucumbers (or 1 large English)
• 1 medium green bell pepper
• 2 medium red bell peppers
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 1 (1-inch) piece fresh turmeric root
• 2 (8-ounce) packages baby bella mushrooms (can purchase 1 package pre-sliced, if desired)
• 3 kilos (2 large) fennel bulbs
• 1 small PLUS 1 medium head cauliflower
• 2 medium Russet potatoes
• 1 (1-pound) bag/clamshell fresh baby spinach
• 1 small bunch scallions
• 1 small container/bunch fresh chives
• 1 small container/bunch fresh rosemary
• 1 small container/bunch fresh oregano
• 1 dry pint cherry or grape tomatoes
• 1 medium heirloom tomato
• 1 small red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 small package raw chicken breakfast sausage
• 1 package center-cut bacon
• 1 package turkey pepperoni
• 1 1/3 kilos 99% lean ground turkey
• 1 pound (2) boneless, skinless chicken breasts
• 1 whole (3-pound) chicken
• 1 ¼ kilos (4) thick skinless white firm fish fillets (resembling grouper, bass or halibut)

Grains*

• 1 small package whole wheat pitas
• 1 small bag dry brown rice (or 2 cups pre-cooked)
• 1 small package quick cooking steel cut oats (resembling Bob’s Red Mill)
• 1 small package quick oats
• 1 container seasoned breadcrumbs
• 1 container panko breadcrumbs
• 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)
• Sriracha sauce
• Sesame oil
• Thai sweet chili sauce
• Multicolor sesame seeds
• Reduced or regular soy sauce*
• Reduced sodium taco seasoning
• Crushed red pepper flakes (optional, for Breakfast Sandwich and Pizza Bites)
• Cinnamon
• Nutmeg
• Herbs de Provence (or dried rosemary)

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 small tub light sour cream
• 1 small box butter
• 1 block feta cheese
• 1 (4-ounce) chunk mozzarella cheese
• 1 (8-ounce) block reduced fat cream cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small block gruyere cheese
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded Mexican cheese mix (can sub reduced fat cheddar with Taco Chili, if
  desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 pint 1% milk
• 1 (8-ounce) container half & half
• 1 pint 1% buttermilk
• 2 (14-ounce) packages extra firm tofu

Canned and Jarred

• 1 small jar peanut (or almond) butter
• 1 medium jar Kalamata or Gaeta olives
• 1 small jar hot cherry peppers
• 1 jar vodka sauce
• 1 small jar marinara or pizza sauce
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (15-ounce) can corn kernels (can purchase frozen, if desired)
• 1 (15-ounce) can no salt added kidney beans
• 1 (15-ounce) can chickpeas
• 1 (16-ounce) can fat free refried beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (14-ounce) can chicken or vegetable broth

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• 1 (12-ounce) package Palmini (hearts of palm) linguini
• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped pecans (if buying from bulk bin, you wish about ¾ cup)
• Baking powder

*You possibly can buy gluten free, if desired

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