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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 WW points.

7 Day Healthy Meal Plan

I’m so glad to see and listen to all of your positive comments concerning the recent site! Tell me what your favorite recent thing about it’s! Is is the brand new recipe index? The health foods diets Shop (I’ll be adding more to this weekly)? Or possibly the brand new “search by food plan” option? I adore it all!

With grocery prices soaring, a lot 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 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

Get the health foods diets Ultimate Meal Planner! The 52 week spiral certain meal planner has weekly meal planning grids you may tear out and placed on your fridge in case 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 health foods diets meal planner here:

A note about WW 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  ww button within the recipe card, click on that and it takes you to the Weight Watchers website where you may see the recipe builder used to find out those 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

If you happen to’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 might 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 a minimum of 1500 calories* per day. There’s nobody size matches all, it will 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 pieces you wish readily available to assist keep you heading in the right direction.

Lastly, in case 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! If you happen to 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 make all meals on the plan.

MONDAY (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce sliced avocado
L: Turkey Club with 8 baby carrots
D: Pasta Fagioli Soup and a pair of cups Romaine lettuce with Greek Yogurt Caesar Salad Dressing and a pair of tablespoons whole grain croutons

Total Calories: 1,020*

TUESDAY (1/31)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce sliced avocado
L: LEFTOVER Pasta Fagioli Soup and a pair of cups Romaine lettuce with Greek Yogurt Caesar Salad Dressing and a pair of tablespoons whole grain croutons
D: Ground Turkey Skillet with Sweet Potatoes and Black Beans
Total Calories: 1,035*

WEDNESDAY (2/1)
B: Savory Steel Cut Oatmeal
L: Turkey Club with 8 baby carrots
D: Air Fryer Chicken Breast with Broccoli Salad

Total Calories: 1,048*

THURSDAY (2/2)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Unstuffed Cabbage Bowls**

Total Calories: 998*

FRIDAY (2/3)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Garlicky Shrimp Stir-Fry with Shiitakes and Bok Choy with ¾ cup brown rice
Total Calories: 1,108*

SATURDAY (2/4)
B: Slow Cooker Steel Cut Oats
L: Chicken Brown Rice Bowl (recipe x 4)
D: DINNER OUT

Total Calories: 757*

SUNDAY (2/5)
B: Cottage Cheese Egg and Sausage Frittata with 1 ½ cups arugula and 1 teaspoon light vinaigrette
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Italian Turkey Meatballs with Baked Spaghetti Squash and Cheese
Total Calories: 1.018*

*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 akin to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make 5 cups extra rice for dinner Friday and lunch Saturday, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 4 medium lemons
• 1 medium lime
• 1 medium banana
• 3 (6-ounce) containers fresh berries (your alternative)
• 1 small (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (1-inch) piece fresh ginger
• 1 small jalapeno
• 2 small Persian cucumbers (or 1 small English)
• 1 pound (2 medium) sweet potatoes
• 1 large head broccoli florets
• 1 pound shiitake mushrooms
• 1 small package baby bella (or crimini) mushrooms
• 1 small bunch celery
• 3 medium carrots
• 1 small package baby carrots
• 1 large yellow bell pepper
• 2 small spaghetti squash
• ¼ pound Brussels sprouts
• 4 baby bok choy
• 1 large head green cabbage
• ½ small head red cabbage
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium heads Romaine lettuce (use 2 leaves for Turkey Club as a substitute of Iceberg)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small PLUS 1 large vine-ripened tomato
• 1 (1-pound) container cherry or grape tomatoes
• 1 small red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small package raw chicken breakfast sausage
• 1 link Italian chicken sausage
• 2 1/3 kilos 93% lean ground turkey
• 2 ¾ kilos boneless, skinless chicken breasts
• 1 pound 93% lean ground beef
• 1 ½ kilos peeled and deveined shrimp

Grains*

1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
1 package Ditalini or other small pasta

• 1 package whole grain croutons
• 1 medium bag dry brown rice (or 6 cups pre-cooked)
• 1 small package all-purpose flour
• 1 package quick cooking steel cuts oats (akin to Bob’s Red Mill)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 package whole wheat 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)
• Light mayonnaise
• Dijon mustard
• Bay leaves
• Basil
• Parsley
• Oregano
• Cumin
• Garlic powder
• Onion powder
• Smoked paprika
• Hungarian paprika
• Marjoram
• Cayenne pepper
• Mirin
• Sesame oil
• Sriracha sauce
• Crushed red pepper flakes
• Pure maple syrup
• Cinnamon
• Light vinaigrette dressing

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small wedge fresh Parmesan cheese
• 1 medium wedge fresh Pecorino Romano cheese
• 1 (16-ounce) tub low fat cottage cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 small block Gruyere cheese
• 1 small package goat cheese

• 1 small box butter
• 1 pint skim milk
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black beans
• 1 (48-ounce) carton chicken broth
• 1 (14-ounce) can reduced sodium beef broth
• 1 small can/jar anchovy fillets

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package raw shelled sunflower seeds (if buying from bulk bin, you wish ½ cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you wish ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you wish ¼ cup)
• 1 small package raisins (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped pecans or walnuts (if buying from bulk bin, you wish ¼ cup)
• 1 small container vanilla protein powder
• Cornstarch

*You possibly can buy gluten free, if desired

Print Shopping List