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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

Valentine’s Day is here! I feel like this yr is flying by already! You may start the day with these cute Heart Shaped Chocolate Chip Banana Pancakes! For those who are on the lookout for a romantic meal at home, some favorites entrees are my Perfect Filet Mignon for Two or my Scallops over Wilted Spinach Parmesan Risotto and end the meal with the proper dessert- Chocolate Covered Strawberries!

With grocery prices soaring, lots of us are having to regulate, cut back 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

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 if you happen to 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

For those who’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 at the least 1500 calories* per day. There’s nobody size matches all, this can 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 part you would like available to assist keep you on target.

Lastly, if you happen to’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! For those who 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 part it’s worthwhile to make all meals on the plan.

MONDAY (2/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Cobb Salad in a Jar with Buttermilk Ranch
D: 1/4 of Veggie Stromboli with Mushrooms

Total Calories: 1,035*

TUESDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes** with 2 teaspoons maple syrup and ½ cup cottage cheese
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Perfect Filet Mignon for Two (recipe x 2) with Perfect Baked Potato and Easy Garlic Broccolini

Total Calories: 1,109*

WEDNESDAY (2/15)
B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling,  ¼ cup blueberries, and 1 teaspoon chia seeds
L: 5-Minute Microwave Salmon Rice Bowl
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,260*

THURSDAY (2/16)
B: Berry Cottage Cheese Breakfast Bowl
L: 5-Minute Microwave Salmon Rice Bowl
D: Cajun Chicken Pasta on the Lighter Side

Total Calories: 1,089*

FRIDAY (2/17)
B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling,  ¼ cup blueberries, and 1 teaspoon chia seeds
L: LEFTOVER Cajun Chicken Pasta on the Lighter Side
D: Pineapple Shrimp Fried Rice

Total Calories: 1,157*

SATURDAY (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Air Fryer Egg Salad on 1 slice whole grain bread with an orange
D: DINNER OUT

Total Calories: 798*

SUNDAY (2/19)
B: Avocado Toast with Egg and a protein shake
L: Chicken Barley Soup
D: Easy Inside Out Turkey Cheeseburgers with Air Fryer French Fries (recipe x 2)
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.
**Freeze any leftover cooked pancakes, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 4 medium PLUS 1 large (ripe) banana
• 4 medium oranges
• 1 (6-ounce) container fresh blackberries
• 1 dry pint fresh raspberries
• 1 (1-pound) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 2 medium pineapples
• 1 large (6-ounce) Hass avocado
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small chili pepper or jalapeno
• 3 medium red bell peppers
• 1 medium yellow bell pepper
• 1 (8-ounce) package crimini mushrooms
• 1 (8-ounce) package white mushrooms
• 6 medium PLUS 3 large Russet potatoes (about 4 kilos)
• 1 small bunch celery
• 2 medium carrots
• 2 baby bok choy
• 2 bunches broccolini
• 1 small head Iceberg lettuce (can sub 4 leaves Romaine in Cheeseburgers, if desired)
• 1 medium head Romaine lettuce
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium bunches scallions
• 1 medium bunch fresh Italian parsley
• 1 small bunch fresh cilantro (can sub scallion greens for garnish on Fried Rice, if desired)
• 1 dry pint grape or cherry tomatoes
• 2 medium PLUS 1 large vine ripened tomato
• 2 medium red onions
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 pound Italian chicken sausage
• 1 pound 93% lean ground turkey
• 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
• 1 ½ kilos bone-in chicken breasts
• 1 pound boneless, skinless chicken breast cutlets
• 1 ½ kilos (4) filet mignon steaks
• ¾ pound (2) salmon filets
• 1 ¼ pound large peeled and deveined shrimp

Grains*

• 1 package whole wheat 100 calorie hamburger buns (akin to Martin’s)
• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)

• 1 package quick or quaint oats
• 1 small package all-purpose flour
• 1 package linguine
• 1 package dry brown rice (or 4 cups pre-cooked)
• 1 small package dry pearled barley

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)
• Honey (optional, for Berry Cottage Cheese Bowls)
• Pure maple syrup
• Regular or light mayonnaise
• Garlic powder
• Onion powder
• Parsley
• Basil
• Sesame seeds (optional, for topping Veggie Stromboli)
• Vanilla extract
• Crushed red pepper flakes (optional, for Broccolini)
• Sweet red chili sauce
• Sriracha sauce
• Sesame oil
• Rosemary
• Cajun seasoning
• Soy sauce*
• Fish sauce
• Paprika
• Bay leaves
• Ketchup and/or mustard (optional, for Cheeseburger)

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 18-pack large eggs
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub light cream cheese
• 1 pint almond or oat milk
• 1 (8-ounce) container skim milk
• 1 pint 1% buttermilk
• 1 package sliced 2% American or reduced fat cheddar cheese
• 1 small package gorgonzola or blue cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (16-ounce) package pizza dough (or ingredients to make your individual)

Canned and Jarred

• 1 jar marinara sauce
• 1 jar creamy peanut butter
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 small jar sliced pickles

Frozen

• 1 small package blueberries
• 1 small package sliced strawberries

Misc. Dry Goods

• 1 container vanilla protein powder (I like Orgain)
• 1 small package chia seeds (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package slivered almonds (if buying from bulk bin, you would like ½ cup)
• Baking powder
• 1 small package mini chocolate chips

*You may buy gluten free, if desired

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