posted December 16, 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

Can you think it is sort of the top of the yr?? I wish you all a Pleased Hanukkah and a Merry Christmas. Spending time with family, friends and family members are a few of an important things to be grateful for this season. Having a Christmas breakfast or brunch? Feeding a crowd? Try my Yogurt Sheet Pan Pancakes with Mixed Berries, Veggie Ham and Cheese Breakfast Casserole or Baked Oatmeal with Blueberries and Bananas.

With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. One in every of 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 for those who 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 may see the WW points and add it to your day (US only, it’s essential to 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 may 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 may seek for recipes by course within the index. Depending in your goals, it’s best to aim for at the least 1500 calories* per day. There’s nobody size suits all, this may 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 cash. You’ll dine out less often, waste less food and also you’ll have all the things you wish readily available to assist keep you on the right track.

Lastly, for those who’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! Should 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 subsequent day. The grocery list is comprehensive and includes all the things you should make all meals on the plan.

MONDAY (12/19)
B: 1 slice whole grain bread with 1 tablespoon peanut butter and ½ medium sliced banana
L: Buffalo Chicken Salad (½ recipe)
D: Braised Brisket with Potatoes and Carrots with Waffled Vegetable Latkes* (recipe x 2)

Total Calories: 1,135**

TUESDAY (12/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: One-Pot Chicken Fajita Pasta

Total Calories: 1,021**

WEDNESDAY (12/21)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: Butternut Squash Galette with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,092**

THURSDAY (12/22)
B: Savory Cottage Cheese Bowl
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: Quick Beef Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,105**

FRIDAY (12/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: DINNER OUT!

Total Calories: 706**

SATURDAY (12/24)
B: Banana Nut Protein Oats (recipe x 4)
L: Easy Baked Coconut Shrimp and Easy Crustless Spinach and Feta Pie
D: Chilled Calamari Salad with Lemon and Parsley, Drunken Mussels and Homemade Manicotti

Total Calories: 1,382**

SUNDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Classic Deviled Eggs
D: Apricot-Rum Glazed Spiral Ham with Spinach and Bacon Stuffed Mushrooms and Garlic Mashed Potatoes

Total Calories: 778**

*Put aside 2 latkes for lunch Tuesday and Wednesday.
**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

• 5 medium bananas
• 1 small sweet apple, similar to Honey Crisp
• 2 small oranges
• 2 medium lemons
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small PLUS 1 large shallot
• 4 medium PLUS 1 large red bell pepper
• 2 large yellow bell pepper
• 1 (1 ¼-pound) butternut squash (or ¾ pound pre-cut)
• ¾ pound Brussels sprouts
• 1 pound (2 large) zucchini
• 2 Persian cucumbers (can sub 1 small English)
• 2 kilos (4 medium) Yukon Gold potatoes
• 2 kilos (8 medium) red potatoes
• 2 kilos (4 large) Russet potatoes
• 1 (14-ounce) package baby bella (or Crimini) mushrooms
• 1 small PLUS 7 large carrots
• 1 small bunch celery
• 1 medium bunch scallions
• 1 small container/bunch fresh chives
• 1 small container/bunch fresh dill
• 1 large bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch fresh thyme
• 1 small head Romaine or Butter lettuce
• 1 (5-ounce) container mixed greens (similar to baby arugula and spinach)
• 1 (1-pound) container baby spinach
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 5 large white onions
• 1 small PLUS 2 medium PLUS 2 large yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (6 to 8-pound) Hickory smoked fully cooked spiral cut ham
• 1 large (5-pound) beef brisket
• 1 pound 93% lean ground beef
• 1 1/4 kilos boneless, skinless chicken breasts (can purchase 1 pound PLUS 1 small can of canned or package pre-cooked chicken for Buffalo Chicken Salad, if desired)
• 1 pound large peeled and deveined shrimp
• 1 pound fresh squid
• 2 kilos live mussels

Grains*

• 1 small loaf sliced whole grain bread
• 1 package small pasta similar to cavatappi or penne
• 1 package matzo meal (can sub flour in Latkes, if desired)
• 1 small package whole white wheat flour
• 1 small package all-purpose flour
• 1 small package quick oats
• 1 package panko breadcrumbs
• 1 package Italian seasoned breadcrumbs

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)
• Regular or light mayonnaise
• Frank’s RedHot sauce
• Cumin
• Paprika
• Chili powder
• Garlic powder
• Dijon mustard
• Balsamic vinegar
• Red wine vinegar
• Honey
• Pure maple syrup
• Rice wine vinegar
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 3 dozen eggs
• 1 pint liquid egg whites
• 1 quart nonfat milk
• 1 pint 1% milk
• 1 small container whipped butter
• 1 large wedge fresh Parmesan cheese
• 1 small wheel light brie cheese
• 1 (8-ounce) block Gruyere cheese (I like Finlandia)
• 1 small package gorgonzola or blue cheese
• 1 small package crumbled Feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 small tub light sour cream
• 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (11-inch) refrigerated pie crust dough
• 1 small container light blue cheese dressing (or ingredients to make your personal)

Canned and Jarred

• 1 small jar peanut butter
• 1 (32-ounce) carton reduced sodium chicken broth1 (32-ounce) carton beef broth
• 1 (14-ounce) can vegetable broth
• 1 jar marinara (or ingredients to make your personal)
• 2 (10-ounce) cans RoTel diced tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can reduced sodium black beans
• 1 small jar salsa (can purchase fresh from refrigerated section, if desired)
• 1 small jar roasted red peppers
• 1 can/jar anchovies
• 1 jar apricot preserves
• 1 small jar unsweetened apple sauce (optional, for topping Latkes)
• 1 small jar capers (optional, for topping Latkes)

Frozen

• 1 package mini phyllo shells (similar to Athens)
• 2 (10-ounce) packages frozen chopped spinach

Misc. Dry Goods

• Baking powder
• 1 small bottle white wine
• 1 small bottle dark rum
• 1 bottle light beer (similar to Corona light. Can sub beef broth in Beef Chili, if desired)
• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package craisins (if buying from bulk bin, you wish 4 tablespoons)
• 1 small package shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped pecans (if buying from bulk bin, you wish ½ cup)
• 1 small package chopped walnuts (if buying from bulk bin, you wish 5 whole walnuts)
• 1 small package shredded sweetened coconut

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

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