posted January 6, 2023 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 had an incredible vacation over the vacations with my family and I hope all of you were capable of spend time with those you’re keen on! Being on vacation doesn’t often equal staying heading in the right direction, but sometimes that’s OK!! All the pieces moderately, and trying recent things and recent foods are a lot fun. Now that I’m back home I’m hitting the gym, getting out and walking and attempting to get 1 cup of veggies with every meal. Meal prepping helps me stay heading in the right direction for busy days with recipes like Meal Prep Breakfast Taco Scramble, Greek Chickpea Salad and Food Cart-Style Chicken Salad With Sauce.

With grocery prices soaring, a lot 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 should 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’m within the technique of updating all of the recipes to reflect the brand new WW program, points will display under the recipe title. I’ll keep the  orange button within the recipe card, 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, 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 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 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 possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for no less than 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 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 available to assist keep you heading in the right direction.

Lastly, should 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! Should 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 subsequent day. The grocery list is comprehensive and includes every little thing you should make all meals on the plan.

MONDAY (1/9)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: 2 cups Broccoli Cheese Soup with Potato

Total Calories: 1,083*

TUESDAY (1/10)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: Quick Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)

Total Calories: 1,134*

WEDNESDAY (1/11)
B: Avocado Toast with Egg and ½ cup cottage cheese
L: Buffalo Chicken Rice Bowls
D: LEFTOVER Quick Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo

Total Calories: 1,204*

THURSDAY (1/12)
B: Cinnamon Apple Yogurt Bowls
L: Buffalo Chicken Rice Bowls
D: Creamy Sausage and Potato Soup

Total Calories: 1,170*

FRIDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: Turkey Club with 8 carrot sticks
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,160*

SATURDAY (1/14)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Spicy Hearts of Palm Noodle Stir Fry with Ground Chicken (recipe x 2)
D: DINNER OUT

Total Calories: 551*

SUNDAY (1/15)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Air Fryer Fish Taco Bowls
D: Turkey Meatloaf with Zucchini, Skinny Buttermilk Mashed Potatoes with Chives and Easy Garlic Broccolini

Total Calories: 1,008*

*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

Print Shopping List

Shopping List

Produce

• 12 medium limes
• 1 small apple
• 1 medium ripe mango
• 1 large (7-ounce) Hass avocado
• 3 medium heads garlic
• 1 large shallot
• 1 (3-inch) piece ginger
• 3 medium jalapenos
• 1 small red bell pepper
• 1 medium zucchini
• 1 pound broccoli florets
• 2 bunches broccolini
• 1 small bunch celery
• 2 medium carrots
• 1 ¼ kilos yellow potatoes
• 2 kilos Yukon Gold potatoes
• 2 medium Russet potatoes
• 1 medium bunch scallions
• 1 medium bag coleslaw mix (with carrots)
• 1 small container/bunch fresh chives
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub chopped scallions for garnish on TK, if desired)
• 1 (10-ounce) bag/clamshell baby spinach
• 1 small head Iceberg lettuce
• 1 medium heirloom tomato
• 1 medium plum tomato
• 9 medium vine-ripened tomatoes
• 1 large red onion
• 1 small white onion
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 small package Nova Lox
• 1 ½ kilos (4) skin-on wild salmon filets
• 1 ½ kilos (4) skinless fish filets, reminiscent of cod, blackfish, or mahi mahi
• 1 ½ kilos boneless, skinless chicken breasts
• 1 pound ground chicken
• 1 pound 93% lean ground turkey
• 4 mild Italian chicken or turkey sausage links
• 1 package center-cut bacon
• 3 ounces thinly sliced deli turkey (I like Boars Head)
• 1 (3-pound) chuck roast

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small bag dry brown rice (or 3 cups pre-cooked)
• 1 small package all-purpose or whole wheat flour
• 1 large package corn tortillas (you wish 16)
• 1 small package quick oats or 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)
• Paprika
• Cumin
• Franks RedHot Sauce
• Oregano
• Bay leaves
• Cinnamon sticks
• Ground cinnamon
• Nutmeg
• Italian seasoning
• Tajin classic or chili-lime seasoning
• Garlic powder
• Smoked paprika
• Regular or light mayonnaise
• Red wine vinegar
• Cajun seasoning
• Sesame oil
• Reduced sodium soy sauce*
• Hoisin
• Sambal Oelek (can sub sriracha in Hearts of Palm Stir Fry, if desired)
• Sriracha sauce
• Sesame seeds
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram
• Crushed red pepper flakes (optional, for Broccolini)

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box regular or light butter
• 1 single-serve container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 pint nonfat milk
• 1 pint low fat buttermilk
• 1 (8-ounce) block Gruyere cheese
• 1 (8-ounce) block reduced fat sharp cheddar cheese
• 1 small package sliced reduced fat cheddar or American cheese
• 1 small package goat cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 (15-ounce) cannellini beans
• 1 (15-ounce) black beans
• 1 (15-ounce) reduced sodium black beans
• 1 (14-ounce) can diced tomatoes
• 1 small can/jar chipotle peppers in adobo
• 1 (32-ounce) carton low sodium chicken or vegetable broth
• 1 (32-ounce) carton reduced sodium chicken or vegetable broth
• 1 (14-ounce) can beef broth
• 1 small jar capers

Misc. Dry Goods

• 2 (12-ounce) packages Palmini (hearts of palm noodles)
• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package chopped walnuts or pecans (if buying from bulk bin, you wish ¼ cup)

*You possibly can buy gluten free, if desired

Print Shopping List

Print Shopping List