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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

It’s almost time for the large game!!! Who’s excited? Lol, I’m excited for some game day apps – I’m not the most important sports fan but I really like an excellent Super Bowl party. A few of my favorites are Skinny Taco Dip, Skinny Buffalo Wings and Every part Pigs in a Blanket. On the lookout for a vegetarian option? Take a look at my Spicy Buffalo Cauliflower Bites. Enjoy!

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. One among 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

Get the health foods diets Ultimate Meal Planner! The 52 week spiral certain meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge when 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 possibly can see the recipe builder used to find out those points and add it to your day (US only, you will need to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case 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 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 like, you possibly can seek for recipes by course within the index. Depending in your goals, it’s best to aim for at the very least 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 money. You’ll dine out less often, waste less food and also you’ll have all the pieces you would like available to assist keep you heading in the right direction.

Lastly, when 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! In case 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 following day. The grocery list is comprehensive and includes all the pieces you must make all meals on the plan.

MONDAY (2/6)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: White Bean Scampi with Linguine

Total Calories: 1,216*

TUESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
Total Calories: 1,048*

WEDNESDAY (2/8)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Sicilian Rice Ball Casserole with a green salad**

Total Calories: 1,155*

THURSDAY (2/9)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: LEFTOVER Sicilian Rice Ball Casserole with LEFTOVER green salad
Total Calories: 1,155*

FRIDAY (2/10)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Teriyaki Shrimp Quinoa Bowls

Total Calories: 1,026*

SATURDAY (2/11)
B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x 4)
L: Creamy Roasted Cauliflower Chowder
D: DINNER OUT

Total Calories: 450*

SUNDAY (2/12)
B: Crustless Sausage and Spinach Quiche with 1 ½ cups mixed greens and a couple of teaspoons light vinaigrette
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,075*

*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 corresponding to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup light vinaigrette.  Put aside ½ the salad with dressing on the side for dinner Thursday.

*Google doc

Shopping List

Produce

• 2 medium ripe bananas
• 1 medium mango
• 4 medium limes
• 2 small lemons
• 2 small (5-ounce) PLUS 2 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 3 small jalapenos
• 1 small red bell pepper (optional, for Pico de Gallo)
• ¾ pound white or baby bella (crimini) mushrooms
• 5 medium Persian (mini) cucumbers (can sub 2 medium English, if desired)
• 1 large head cauliflower
• 1 small bunch celery
• 4 medium carrots
• 1 medium bag baby carrots
• ¾ pound green beans
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 large bunch scallions
• 1 large bunch fresh cilantro
• 1 large bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small head Romaine or Bibb lettuce
• 1 (12-ounce) PLUS 1 (1-pound) bag/clamshell baby spinach
• 1 (12-ounce) PLUS (1-pound) container mixed greens
• 2 (1-pound) containers cherry or grape tomatoes
• 6 medium vine-ripened tomatoes
• 1 small red onion
• 1 small white onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless chicken breast (can sub 6 ½ ounces pre-cooked or canned in Buffalo Chicken Salad, if desired)
• 1 (3-pound) whole chicken
• 10 ounces 93% lean ground turkey
• 12 ounces sweet Italian chicken or turkey sausage
• 2 ½ kilos boneless pork shoulder blade roast
• 1 pound peeled and deveined tail-off shrimp

Grains*

• 1 package whole wheat linguine (I really like Delallo)
• 1 medium package corn tortillas (you would like 12)
• 1 small loaf sliced whole grain bread
• 1 small package all-purpose flour
• 1 small package dry long grain rice

• 1 small package dry multicolor quinoa
• 1 package 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)
• Garlic powder
• Red wine vinegar
• Regular or light mayonnaise
• Pure maple syrup
• Cinnamon
• Nutmeg
• Thyme
• Bay leaves
• Oregano
• Adobo seasoning (corresponding to Goya)
• Sazon
• Cumin
• Crushed red pepper flakes
• Frank’s RedHot sauce
• Rice vinegar
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Balsamic glaze
• Light vinaigrette dressing (or make your personal with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• Light blue cheese dressing (or ingredients to make your personal. Optional, for Buffalo Chicken Salad)
• 1 small box unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (32-ounce) container whole milk or low fat cottage cheese (I like Good Culture)
• 1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 small tub light sour cream
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk

• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded white cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small block light Havarti or light cheddar (can sub 1 cup white cheddar in Sausage and Spinach Quiche, if desired)
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (14-ounce) can chickpeas
• 2 (4.5-ounce) cans tuna in water
• 1 jar pomodoro (tomato) sauce (or ingredients to make your personal)
• 1 (14-ounce) can reduced sodium chicken broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton vegetable broth
• 1 small can/jar chipotle peppers in adobo

Frozen

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you would like ¼ cup)
• 1 bottle dry white wine (can sub ½ cup broth in White Bean Scampi if desired)
• Coloured sprinkles (optional topping for Breakfast Banana Split)

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