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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

So who else likes to throw ingredients in a crock pot within the morning and are available home to a meal able to go after work?? A few of my favorite slow cooker recipes are Slow Cooker Pernil (could make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos or my Crock Pot Chicken a la Criolla. What’s your favorite?

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. Considered one of 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 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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should 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 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 possibly can seek for recipes by course within the index. Depending in your goals, it’s best to aim for not less than 1500 calories* per day. There’s nobody size suits all, this may 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 thing you wish available to assist keep you on course.

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! Should 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 subsequent day. The grocery list is comprehensive and includes every thing you might want to make all meals on the plan.

MONDAY (2/20)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa

Total Calories: 1,155*

TUESDAY (2/21)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Turkey Taco Spaghetti Squash Boats and Avocado Salad with Citrus Vinaigrette

Total Calories: 1,007*

WEDNESDAY (2/22)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*

THURSDAY (2/23)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Turkey Stuffed Peppers and a green salad**

Total Calories: 982*

FRIDAY (2/24)
B: Overnight Oats in a Jar
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans

Total Calories: 1,040*

SATURDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 513*

SUNDAY (2/26)
B: Crustless Potato Jalapeno Quiche with ½ cup low fat cottage cheese
L: LEFTOVER Chicken and Lentil Soup
D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice

Total Calories: 1,121*

*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.
**Green salad includes 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette.  Put aside 1 serving with 1 tablespoon dressing on the side for lunch Friday.
Make 3 cups extra rice for dinner Friday, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 5 medium oranges (not less than 1 Navel)
• 5 medium limes
• 1 medium lemon
• 1 medium banana
• 1 (6-ounce) container blueberries
• 2 (6-ounce) containers berries (your selection)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 4 large red bell peppers (put aside 2 tablespoons for Spaghetti Squash Boats)
• 2 small jalapenos
• 1 medium cubanelle or banana pepper
• 1 large head garlic
• 2 medium shallots
• 3 small spaghetti squash
• 2 bunches broccolini (about 1 pound)
• 1 pound whole Crimini or Baby Bella mushrooms
• ¾ pound green beans
• 2 medium cucumbers
• 1 small (5 ounce) PLUS 1 medium (8-ounce) Yukon Gold potato
• 1 large carrot
• 1 small crown broccoli florets
• 1 large bunch scallions
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil (can sub parsley for garnish on Chicken Parmesan, if desired)
• 1 (5-ounce) container baby arugula
• 1 (1-pound) container mixed greens
• 1 dry pint heirloom cherry tomatoes
• 5 medium vine-ripened tomatoes
• 2 small red onions
• 3 small yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) package uncured turkey bacon (reminiscent of Applegate)
• 2 kilos 93% lean ground turkey
• 1 ½ kilos (12) boneless, skinless chicken breast tenders
• ¾ pound (3) boneless, skinless chicken thighs
• 1 ½ kilos (4) fish fillets, reminiscent of tilapia, flounder or grouper
• 1 pound (4 pieces) cubed steak

Grains*

• 1 medium bag dry brown rice (or 7 ½ cups pre-cooked)
• 1 small package dry quinoa (or 3 cups pre-cooked)
• 1 package seasoned breadcrumbs
• 1 small package quick oats
• 1 package whole wheat pasta

• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)

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
• Adobo seasoning
• Red wine vinegar
• Crushed red pepper flakes (optional, for Sheet Pan Baked Feta)
• Cumin
• Chili powder
• Paprika
• Smoked paprika
• Oregano
• Light vinaigrette (or make your personal with ingredients in list)
• Cinnamon
• Honey
• Sazon
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (16-ounce) carton egg whites
• 1 dozen large eggs
• 1 small box butter
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) bag shredded regular or reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix (can sub ¾ cup cheddar or
• Pepper/Colby Jack in Spaghetti Squash Boats, if desired)
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) chunk feta cheese
• 1 (8-ounce) container unsweetened almond milk (should buy a bigger 2% milk and sub that in
• Overnight Oats, if desired)
• 1 (8-ounce) container 2% milk
• 1 pint half and half

Canned and Jarred

• 1 small jar capers
• 2 (15-ounce) cans chickpeas
• 1 (15.5-ounce) can pink or red kidney beans

• 1 (5-ounce) can Albacore tuna in water
• 1 (14-ounce) can reduced sodium chicken broth
• 1 jar marinara sauce
• 1 (15-ounce) can tomato sauce

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package Monk fruit, stevia or your favorite sweetener
• 1 small package chopped walnuts (if buying from bulk bin, you wish 5 tablespoons)
• 1 small bottle white wine, reminiscent of Pinot Grigio or Sauvignon Blanc
• 1 (1-pound) package dry lentils
• 1 small container Higher than Bouillon Chicken flavor

*You may buy gluten free, if desired

Print Shopping List