posted January 13, 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’m completely happy to say that every one recipes have been updated to reflect points for the WW program. Thanks all in your patience, we had quite a bit to update! Points will show in blue under the recipe title. And after all, most of my recipes are for everybody whether you’re searching for Whole 30 Recipes, Vegetarian Recipes, High Protein Recipes, Dairy-Free, Low Carb Recipes or simply trying to eat healthy recipes your whole family will enjoy.

With grocery prices soaring, lots of us are having to regulate, reduce 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 may 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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge for those who wish, a 12-week meal plan, 30 (15 recent) 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:

All recipe points have been updated 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, you could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

If you happen to’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 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 favor, 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 suits all, it will 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 the whole lot you would like available to assist keep you on course.

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 possibly can join here. I’m loving all of the ideas everyone’s sharing! If you happen to 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 the whole lot it’s essential to make all meals on the plan.

MONDAY (1/16)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Quick Pot Baked Ziti and  2 cups baby arugula with 2 tablespoons shaved parmesan and a couple of teaspoons light
vinaigrette

Total Calories: 1,086*

TUESDAY (1/17)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Bisteces a la Mexicana with ¾ cup brown rice

Total Calories: 950*

WEDNESDAY (1/18)
B: Savory Cottage Cheese Bowls
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: LEFTOVER Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 1,100*

THURSDAY (1/19)
B: Classic Egg Salad (½ recipe) on 1 thin slice whole grain bread and an orange
L: Soba Noodle Veggie Stir-Fry
D: Skillet French Onion Chicken over Mashed Cauliflower
Total Calories: 1,202*

FRIDAY (1/20)
B: Savory Cottage Cheese Bowls
L: Classic Egg Salad on 1 thin slice whole grain bread and an orange
D: Salmon Caesar Salad with Easy Garlic Knots**

Total Calories: 989*

SATURDAY (1/21)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Lebanese Lentil Soup
D: DINNER OUT

Total Calories: 629*

SUNDAY (1/22)
B: High Protein Oat Waffles with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese Lentil Soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola

Total Calories: 987*

*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.
**Double dough recipe for breakfast Saturday.

*Google doc

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Shopping List

Produce

• 2 medium oranges
• 3 medium lemons
• 2 medium bananas
• 1 small (5-ounce) Hass avocado
• 2 medium heads garlic
• 1 small shallot
• 4 small jalapeños
• 1 (3-inch) piece fresh ginger (optional, for Lentil Soup)
• 2 medium bell peppers (any color)
• 1 (8-ounce) package white or baby bell mushrooms
• 2 Persian cucumbers (can sub 1 small English, if desired)
• 1 medium head cauliflower
• 1 small crown broccoli florets
• 1 small bunch celery
• 2 large carrots
• 1 large (10-ounce) sweet potato
• 1 (1 ¼-pound) butternut squash
• 1 large bunch Lacinato kale
• 2 medium heads Romaine lettuce
• 1 (1-pound) bag/clamshell fresh baby spinach
• 1 (1-pound) bag/clamshell fresh baby arugula
• 1 small bunch/container fresh chives
• 1 small bunch fresh Italian parsley (can sub 1 tablespoon chives on Garlic Knots, if desired)
• 2 medium bunches fresh cilantro
• 1 dry pint cherry or grape tomatoes
• 1 medium heirloom tomato
• 1 small red onion
• 1 large white onion
• 3 medium yellow onions

Meat, Poultry and Fish

• 2 kilos top sirloin
• 1 to 1 ¼ kilos (4) boneless, skinless chicken breast cutlets
• 1 ½ kilos (4) wild skin-on salmon fillets
• 1 ¼ kilos jumbo peeled and deveined shrimp
• 1 package center-cut bacon

Grains*

• 1 package whole wheat short pasta reminiscent of ziti or cavatappi (I like Delallo)
• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 package dry soba noodles
• 1 small package unbleached all-purpose flour
• 1 small package oat 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)
• Red wine vinegar
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Oregano
• Cumin
• Mayonnaise
• Paprika
• Toasted sesame oil
• Ground ginger
• Sriracha sauce
• Coconut aminos (or reduced sodium soy sauce)
• Balsamic vinegar
• White balsamic vinegar
• Dijon mustard
• Worcestershire sauce
• Thyme
• Bagel toppings (optional): the whole lot bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes- Crushed red pepper flakes (optional, for Breakfast Sandwich)
• Vanilla extract
• Honey
• Garlic powder
• Parsley

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small box butter
• 1 small tub part-skim ricotta cheese
• 1 (16-ounce) tub nonfat Greek yogurt (I like Fage or Stonyfield)
• 1 small block Gruyère cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti , if desired)
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container 4% milk fat small curd cottage cheese
• 1 pint 1% buttermilk
• 1 small package reduced fat gorgonzola cheese

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 2 (10-ounce) cans petite diced tomatoes
• 1 (6-ounce) can wild albacore tuna (I like American Tuna)
• 1 small can/jar anchovy fillets
• 1 small jar capers
• 1 jar marinara (or ingredients to make your individual)
• 2 (32-ounce) cartons vegetable broth
• 1 (15-ounce) can chicken broth
• 1 small jar peanut butter

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package raw hulled pumpkin seeds (if buying from bulk bin, you would like ¼ cup)
• 1 small package dried cherries (if buying from bulk bin, you would like 3 tablespoons)
• Baking powder
• 1 (1-pound) package dry green lentils
• 1 small package granulated sugar (optional, for Yogurt Waffles)

*You may buy gluten free, if desired

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