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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

For many who observe, I actually have many Lenten friendly recipes that may appeal to each palate. A few of my favorites are Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas, Roasted Sweet Potato Black Bean Bowls and family friendly Air Fryer Salmon Fish Sandwich. You can even try my vegetarian or seafood recipes as well!

With grocery prices soaring, a lot of us are having to regulate, reduce 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’ll be able to 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’ll be able to 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

For those who’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you’ll be able to 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’ll be able to 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, 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 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’ll be able to join here. I’m loving all of the ideas everyone’s sharing! For those who want to get on the e-mail list, you’ll be able to 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 you should make all meals on the plan.

MONDAY (2/27)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,019*

TUESDAY (2/28)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Enchilada Turkey Meatloaf with Arroz Congri

Total Calories: 957*

WEDNESDAY (3/1)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Enchilada Turkey Meatloaf with LEFTOVER Arroz Congri
D: Chicken Divan, Lightened Up with Fast Pot Mashed Potatoes
Total Calories: 1,188*

THURSDAY (3/2)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Chicken Divan, Lightened Up with LEFTOVER Fast Pot Mashed Potatoes
D: Pizza Sausage Rolls with a green salad**

Total Calories: 1,187*

FRIDAY (3/3)
B: 4-Ingredient Flourless Banana Pancakes
L: Turkey Club Sandwich with 8 carrot sticks
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,187*

SATURDAY (3/4)
B: Banana Nut Protein Oats (recipe x 4)
L: Cabbage Soup with Chicken and Pork
D: DINNER OUT

Total Calories: 605*

SUNDAY (3/5)
B: Breakfast BLT Egg Sandwich (recipe x 4)
L: LEFTOVER Cabbage Soup with Chicken and Pork with Chickpea Salad with Cucumbers
D: Lomo Saltado (recipe x 2)

Total Calories: 996*

*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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

• 5 medium bananas
• 1 medium lime
• 1 medium lemon
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small PLUS 2 large jalapenos
• 1 medium green bell pepper
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 large package mini bell peppers
• 2 ½ kilos broccoli florets
• 2 ¾ kilos Russet potatoes
• 2 large leeks
• 2 large bunches scallions
• 2 large cucumbers
• 1 large bag tri-color coleslaw mix (you would like 6 cups)
• 5 medium carrots
• 1 small head iceberg lettuce
• 1 medium green head cabbage
• 1 (1-pound) bag/clamshell mixed greens
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 3 medium vine-ripened tomatoes
• 1 large beef steak tomato
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 2 medium red onions
• 2 small yellow onions

Meat, Poultry and Fish

• 1 large package center-cut bacon
• 1 pound country-style boneless pork ribs
• 1 pound lean sirloin
• 2 ½ kilos boneless skinless chicken breasts
• 1 ½ kilos 93% lean ground turkey
• 2 raw Italian chicken sausage links
• 1 ½ kilos (4) wild salmon filets
• 3 ounces sliced deli turkey breast (I like Boar’s Head)

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package dry brown rice (or 5 cups pre-cooked)
• 1 small package dry long grain rice
• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 package seasoned whole wheat 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)
• Red wine vinegar
• Apple cider vinegar
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Cumin
• Onion powder
• Garlic powder
• Bay leaves
• Oregano
• Light mayonnaise
• Sesame seeds
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Pure maple syrup
• Turmeric or achiote (optional, for color in Chicken and Cabbage Soup)

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 18-pack large eggs
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 small tub light sour cream
• 1 medium (not less than 8 ounces) tub nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) bag shredded cheddar cheese (can sub 2 ounces Mexican cheese mix in Omelet Muffins, if desired)
• 1 (8-ounce) bag shredded Mexican mix cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) package sliced provolone or mozzarella cheese
• 1 (8-ounce) block or package shredded reduced fat Swiss cheese
• 1 (8-ounce) container low fat buttermilk
• 1 (8-ounce) container skim milk
• 2 (14-ounce) packages extra firm tofu

Canned and Jarred

• 3 (15-ounce) cans chickpeas
• 1 (15-ounce) can black beans

• 1 (15-ounce) can reduced sodium black beans
• 1 (4-ounce) can mild chopped green chilis
• 1 small can mild enchilada sauce (or ingredients to make your individual)
• 1 small jar pizza sauce or marinara sauce
• 1 (14-ounce) can chicken broth
• 1 (6-ounce) can albacore tuna
• 1 small jar capers

Frozen

• 1 small package chopped spinach (should buy a small bunch of fresh spinach and sub a small
• handful in Omelet Muffins, if desired)
• 1 small package corn kernels

Misc. Dry Goods

• 1 small bottle dry sherry or white wine
• 1 small bottle brandy (you would like 1.5 ounces but can omit from Chicken Soup if desired)
• 1 package chicken bouillon cubes (reminiscent of Knorr)
• 2 (11-ounce) containers liquid vanilla protein shakes (I like Orgain)
• 1 small package chopped pecans (if buying from bulk bin, you would like 2 tablespoons. Can purchase a
• large package of walnuts and sub that in Banana Pancakes, if desired)
• 1 small package chopped walnuts (if buying from bulk bin, you would like about 3 tablespoons)
• Baking powder
• 1 small package brown sugar

*You may buy gluten free, if desired

Print Shopping List