posted January 20, 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

Hey guys! I just desired to let everyone know that we’ve got been working on a recent site design and I’m SO excited it’s near completion!!! With that being said, please take note that the site will probably be DOWN for about 4 hours on Wednesday (January twenty fifth) so I might suggest printing out any recipes you wish for that day by Tuesday. I hope you all will love the brand new site as much as I do! Keep all those comments coming, I really like hearing from you!

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 may 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 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 may see the WW points and add it to your day (US only, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

When you’re recent 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 like, you may seek for recipes by course within the index. Depending in your goals, you need to aim for at the least 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 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 all the pieces you wish readily available to assist keep you on course.

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 all the pieces it is advisable to make all meals on the plan.

MONDAY (1/23)
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad over 2 cups mixed greens
D: Borscht with Lemony Hearts of Palm Salad with Avocado and 1 slice rye bread

Total Calories: 984**

TUESDAY (1/24)
B: Freezer Breakfast Burritos
L: Tuna Egg Salad over 2 cups mixed greens
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 929**

WEDNESDAY (1/25)
B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Crispy Breaded Air Fryer Pork Chops with Roasted Brussels Sprouts and Shallots with Balsamic Glaze

Total Calories: 1,092**

THURSDAY (1/26)
B: Zucchini Oats
L: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken Stuffed Peppers with White Beans with Cilantro Lime Cauliflower Rice

Total Calories: 1,133**

FRIDAY (1/27)
B: Zucchini Oats
L: LEFTOVER Chicken Stuffed Peppers with White Beans
D: Blackened Fish with Key Lime Tartar with Quick Cabbage Slaw
Total Calories: 1,207**

SATURDAY (1/28)
B: Insanely Good Blueberry Oatmeal Muffins with 1 scrambled egg
L: Chicken Shiitake and Wild Rice Soup with Every little thing Parmesan Crisps (recipe x 2)
D: DINNER OUT

Total Calories: 465**

SUNDAY (1/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: LEFTOVER Chicken Shiitake and Wild Rice Soup with Every little thing Parmesan Crisps
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories: 937**

*Prep 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 resembling coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium lemon
• 2 medium limes
• 1 key lime (can sub a daily lime with Blackened Fish, if desired)
• 1 medium ripe banana
• 1 dry pint fresh blueberries (can sub frozen in Zucchini Oats and Blueberry Muffins, if desired)
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
• 2 medium heads garlic
• 2 large shallots
• 2 medium red bell peppers
• 6 medium bell peppers (any color)
• 14 ounces (2 medium) zucchini
• 1 pound beets
• 1 pound Russet potatoes
• 1 pound Brussels sprouts
• ½ pound broccoli florets
• 1 medium head cauliflower
• 4 ounces shiitake mushrooms
• 2 medium carrots
• 1 small bunch celery
• 1 medium bunch scallions
• ½ small head white cabbage
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell mixed greens
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh dill
• 1 medium heirloom tomato
• 1 small red onion
• 1 small PLUS 2 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 1/3 pound 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 2 kilos (6) center-cut boneless pork chops
• 1 rotisserie chicken
• 1 pound boneless, skinless chicken thighs
• 1 ½ kilos (4) skinned white fish fillets resembling mahi mahi, grouper, red snapper or tilapia

Grains*

• 1 package seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 package cornflake crumbs
• 1 small package dry long grain & wild rice combo (resembling Carolina)
• 1 small package dry brown rice
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package quick oats
• 1 package (8-inch) low carb flour tortillas (resembling Ole Extreme Wellness)
• 1 small loaf rye bread
• 1 package orzo pasta

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
• Smoked paprika
• Paprika
• Garlic powder
• Onion powder
• Chili powder
• Celery seeds
• Red wine vinegar
• Apple cider vinegar
• Balsamic glaze (I like Delallo)
• Hot sauce (optional, for serving with Breakfast Burritos)
• Low sodium taco seasoning (or make your individual with ingredients in list)
• Cinnamon
• Cumin
• Adobo seasoning (can sub kosher salt in Chicken Stuffed Peppers, if desired)
• Cayenne pepper
• Thyme
• Oregano
• Honey
• Vanilla extract
• Every little thing bagel seasoning (or ingredients to make your individual)

Dairy & Misc. Refrigerated Items

• 2 dozen eggs
• 1 pint liquid egg whites
• 1 (8-ounce) package shredded cheddar cheese
• 1 (8-ounce) package or small block reduced fat cheddar cheese (can sub ½ cup regular cheddar in Chicken Stuffed Peppers, if desired)
• 1 (8-ounce) package shredded part-skim mozzarella
• 1 large wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Giant Turkey Meatball, if desired)
• 1 pint nonfat milk or unsweetened almond milk (your selection)
• 1 small tub light sour cream
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small box butter

Canned and Jarred

• 2 (2.6-ounce) packets light tuna in water
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fat free refried beans
• 1 (15.5-ounce) can white beans
• 1 (15-ounce) can corn kernels (should purchase frozen, if desired)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 small jar marinara (I like Dellalo Pomodoro Fresco)
• 1 (14-ounce) can/jar hearts of palm
• 1 small jar dill pickles
• 1 small jar unsweetened apple sauce
• 1 (32-ounce) PLUS 1 (48-ounce) cartons reduced sodium chicken broth
• 1 (32-ounce) carton chicken, beef or vegetable broth (your selection, for Borscht)

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you wish about ¼ cup)
• 1 small package brown sugar
• Baking powder
• Baking soda

Non-Food Items

*You possibly can buy gluten free, if desired

Print Shopping List