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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.

Spring finally arrives this week! I like this season of rebirth and renewal and I’m able to see green grass and blooms! I would like to thank everyone for his or her kind words and excitement on my latest book- health foods diets Easy: Easy, Healthy recipes with 7 Ingredients or Fewer, which you may pre-order here on Amazon or wherever books are sold.

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. One in every of absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You possibly can 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 may tear out and placed on your fridge for those who wish, a 12-week meal plan, 30 (15 latest) 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 may see the recipe builder used to find out those points and add it to your day (US only, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

When you’re latest to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you may 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 favor, you may seek for recipes by course within the index. Depending in your goals, it’s 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 can make grocery shopping a lot easier and far less stressful. Save you time and cash. You’ll dine out less often, waste less food and also you’ll have the whole lot you would like available to assist keep you heading in the right direction.

Lastly, for those who’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you may join here. I’m loving all of the ideas everyone’s sharing! When you want to get on the e-mail list, you may 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 the whole lot you might want to make all meals on the plan.

MONDAY (3/20)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad  in ½ a complete wheat pita with 8 baby carrots
D: Fast Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette dressing

Total Calories: 1,214*

TUESDAY (3/21)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad  in ½ a complete wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa (recipe x 2)

Total Calories: 1,065*

WEDNESDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: 1 cup Classic Chicken Salad  in ½ a complete wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa
Total Calories: 955*

THURSDAY (3/23)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: Turkey Shepherd’s Pie Stuffed Sweet Potato

Total Calories: 999*

FRIDAY (3/24)
B: Protein PB & J Smoothie Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: 2 Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk Dressing with Roasted Asparagus and ¾ cup brown rice

Total Calories: 1,048*

SATURDAY (3/25)
B: Peanut Butter Oatmeal Protein Cookies (recipe x 2) with ½ cup cottage cheese
L: LEFTOVER Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk over 2 cups mixed greens
D: DINNER OUT

Total Calories: 633*

SUNDAY (3/26)
B: Peanut Butter Oatmeal Protein Cookies with ½ cup cottage cheese
L: Air Fryer Egg Salad in ½ a complete wheat pita and an orange
D: Creamy Sausage and Potato Soup

Total Calories: 1,160*

*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.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium pears
• 4 medium oranges
• 7 medium limes
• 2 (6-ounce) containers fresh berries (your alternative)
• 4 medium ripe bananas
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 small heads garlic
• 3 small jalapenos
• 1 medium red bell pepper
• 1 small yellow bell pepper
• 4 small sweet potatoes (about 7-ounces each)
• 1 ½ kilos yellow potatoes
• 1 pound asparagus
• 1 medium bunch celery
• 1 small bag baby carrots
• 4 ounces mushrooms
• 1 medium bunch scallions
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 (1-pound) bag/clamshell fresh baby spinach
• 1 (1-pound) bag/clamshell fresh baby arugula
• 1 (5-ounce) bag/clamshell fresh mixed greens
• 1 small head Iceberg lettuce
• 10 medium vine-ripened tomatoes
• 1 medium red onion
• 1 small white onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 6 ounces sliced deli chicken or turkey breast
• 1 package center-cut bacon
• 1 pound 93% lean ground turkey
• 4 mild Italian turkey or chicken sausage links
• 2 ½ kilos boneless pork shoulder blade roast
• ½ pound wild Alaskan salmon

Grains*

• 1 package whole wheat pitas
• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 large package (6-inch) corn tortillas
• 1 package whole wheat ziti or cavatappi (I like Dellalo)
• 1 small package unbleached all-purpose flour
• 1 package seasoned breadcrumbs

• 1 small package quaint oats
• 1 small bag dry brown rice (or 3 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 (or fresh peppercorns)
• Adobo seasoning salt
• Dijon mustard
• Regular or light mayonnaise
• Light balsamic vinaigrette dressing
• Sazon
• Oregano
• Cumin
• Bay leaves
• Honey or maple syrup (optional, for Berry Cottage Cheese Bowls)
• Worcestershire sauce
• Hot sauce
• Old bay seasoning
• Cinnamon
• Vanilla extract
• Paprika
• Italian seasoning

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) PLUS 1 (32-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 small tub part-skim ricotta cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti, if desired)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) container almond or oat milk (or milk of your alternative)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 pint low fat buttermilk

Canned and Jarred

• 1 (15-ounce) can cannellini beans
• 1 (14.5-ounce) can beef broth
• 1 (14.5-ounce) can reduced sodium chicken broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 jar marinara sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small can/jar chipotle peppers in adobo

• 1 small jar capers
• 1 small jar peanut butter

Frozen

• 1 small bag peas and carrots
• 1 small bag blueberries
• 1 small bag strawberries

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you would like ¼ cup)
• 1 small package chia seeds (optional, for Smoothie Bowl)
• 1 package sugar free chocolate chips (akin to Lily’s)
• 1 small container vanilla protein powder (I like Orgain)

Non-Food Items

*You possibly can buy gluten free, if desired

Print Shopping List