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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.

I hope you all have seen my exciting news this week!!! I’m so proud to present my newest cookbook- health foods diets Easy: Easy, Healthy recipes with 7 Ingredients or Fewer, which you possibly can preorder here on Amazon. I hope you like it! Have a Comfortable St. Patrick’s Day Friday, rejoice safely!

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’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 sure meal planner has weekly meal planning grids you possibly can 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 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

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 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 very least 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 part you would like available to assist keep you on the right track.

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 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 following day. The grocery list is comprehensive and includes every part it’s essential make all meals on the plan.

MONDAY (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette (recipe x 2) with a complete grain roll
D: Tofu Tacos with Potatoes and Jalapenos with Best Guacamole Recipe
Total Calories: 1,151*

TUESDAY (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a complete grain roll
D: Skillet Chicken in Tomato-Chipotle with Easy Pot Cilantro Lime Rice and Quick Black Beans

Total Calories: 1,142*

WEDNESDAY (3/15)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Tuna Noodle Casserole with 1 cup sliced cucumbers

Total Calories: 1,009*

THURSDAY (3/16)
B: Egg Tomato and Scallion Sandwich and an orange
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Salmon Fried Rice (recipe x 4) with Shrimp Egg Rolls

Total Calories: 1,154*

FRIDAY (3/17)
B: 2 servings Bell Pepper and Potato Frittata
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins

Total Calories: 1,064*

SATURDAY (3/18)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: DINNER OUT

Total Calories: 665*

SUNDAY (3/19)
B: Easy Pot Baked Oatmeal Bars
L: Chicken Parmesan Rolls with 8 carrot sticks
D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sauteed Collard Greens with Bacon

Total Calories: 973*

*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.
**Double dough recipe for Chicken Parmesan Rolls Sunday.

*Google doc

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Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium PLUS 1 large ripe bananas
• 4 medium (6-ounce) Hass avocado
• 1 small PLUS 2 large jalapenos
• 2 large cubanelle peppers
• 1 large red bell pepper
• 1 small green bell pepper
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 pound asparagus
• 1 medium Russet potato
• 1 ½ kilos Yukon gold potatoes
• 1 small bunch carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches scallions
• 1 large bunch collard greens
• 1 medium head Romaine lettuce
• 1 large head cabbage
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 small vine-ripened tomato
• 1 large red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (12-ounce) package lox (smoked salmon)
• 1 pound wild salmon
• ½ pound large peeled raw shrimp
• 1 ½ kilos (4) ¾-inch thick center-cut boneless pork chops
• 2 kilos lean corned beef brisket
• 1 ¾ kilos (3) boneless, skinless chicken breasts

Grains*

• 1 package (100-calorie) whole grain rolls
• 1 medium package (6-inch) corn tortillas
• 1 package whole wheat seasoned bread crumbs
• 1 package seasoned panko breadcrumbs

• 1 package no-yolk or egg noodles
• 1 small package quaint oats
• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package dry long grain white rice
• 1 small package dry brown rice (or about 5 cups pre-cooked)

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
• Whole peppercorns
• Garlic powder
• Honey
• Pure maple syrup
• Dijon mustard
• Sesame seeds
• Cinnamon
• Balsamic vinegar
• Optional bagel toppings: every part bagel seasoning, poppy seeds, dried garlic flakes, dried
• onion flakes
• Bay leaves
• Paprika
• Smoked paprika
• Chili powder
• Red wine vinegar
• Sweet chili sauce, duck sauce or spicy mustard, for dipping (optional)
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Light mayonnaise
• Furikake (can sub sesame seeds on Canned Salmon Rice Bowls)
• Sriracha sauce
• Sazon
• Cumin

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small tub whipped cream cheese
• 1 small container light sour cream
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small box butter

• 1 pint low fat buttermilk
• 1 (8-ounce) container 1% milk
• 1 pint unsweetened vanilla almond or oat milk
• 1 (14-ounce) package extra firm tofu
• 1 small package egg roll wrappers
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) chunk fresh mozzarella cheese
• 1 small block or bag shredded reduced fat cheddar cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 small jar marinara sauce
• 1 small jar fresh salsa
• 1 large jar artichoke hearts
• 1 large jar roasted red peppers
• 1 medium jar capers
• 1 (5-ounce) can skinless wild pink or red salmon in water
• 2 (5-ounce) cans Albacore tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) tomato sauce
• 1 (32-ounce) carton regular or low sodium chicken broth
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo

Frozen

• 1 small package petite peas
• 1 medium bag cauliflower rice (you would like 3 cups)
• 1 small bag pearl onions

Misc. Dry Goods

• 1 package chicken bouillon or Higher than Bouillon
• 1 small package chia seeds (if buying from bulk bin, you would like about ¾ cup)
• 1 small package pecan halves (if buying from bulk bin, you would like ¼ cup)
• 1 small package raisins (If buying from bulk bin, you would like about 1 cup)
• 1 small package unsweetened shredded dried coconut (if buying from bulk bin, you would like 3 tablespoons)
• Monk fruit sweetener (can sub maple syrup or honey in Tropical Chia Pudding, if desired)
• Coloured sprinkles (optional, for topping Air Fryer Banana Split)
• 1 small bottle sherry (optional, for Tuna Noodle Casserole)
• Baking powder
• Baking soda

Non-Food Items

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

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