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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.

As spring and warmer weather catch up with each day, my salad cravings (and visions of farmers markets) begin. I like an excellent salad! Along with the salads on this weeks meal plan, a few of my other favorites are Salmon Caesar Salad, Chopped Feta Salad and my Chickpea Tuna Salad.

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 sure meal planner has weekly meal planning grids you may tear out and placed on your fridge when you 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, 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 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 like, you may seek for recipes by course within the index. Depending in your goals, you need to aim for at the very least 1500 calories* per day. There’s nobody size matches 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 wish readily available to assist keep you heading in the right direction.

Lastly, when you’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! Should 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 subsequent day. The grocery list is comprehensive and includes every part you should make all meals on the plan.

MONDAY (3/27)
B: High Protein Oat Waffles* with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,281**

TUESDAY (3/28)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1 ounce avocado

Total Calories: 1,104**

WEDNESDAY (3/29)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1ounce avocado

Total Calories: 1,125**

THURSDAY (3/30)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**

FRIDAY (3/31)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato and Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,064**

SATURDAY (4/1)
B: Savory Steel Cut Oatmeal (recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER OUT

Total Calories: 604**

SUNDAY (4/2)
B: Breakfast Pizza
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,081**

*Could make waffles Sunday night and freeze any left over, if desired. 
**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 equivalent to coffee, beverages, fruits, snacks, dessert, wine, etc.

#Double dough recipe for breakfast Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

• 3 small bananas
• 4 medium apples
• 1 small pineapple
• 4 medium lemons
• 3 medium limes
• 3 medium cucumbers
• 3 small (5-ounce) Hass avocados
• 1 bell pepper (any color)
• 1 medium head garlic
• 1 ¾ pound asparagus
• ¾ pound green beans
• 1 pound baby bella mushrooms
• 1 medium sweet potato
• 2 kilos Yukon Gold potatoes
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch scallions
• 1 small bag/clamshell mixed baby greens (with spinach)
• 1 small head Romaine lettuce
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh dill (optional, for garnish on Shrimp Salad)
• 1 dry pint cherry or grape tomatoes
• 1 large vine ripened tomato
• 1 medium red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless chicken breasts
• 1.3 kilos 99% lean ground turkey
• 1 pound 93% lean ground turkey
• ½ pound raw chicken breakfast sausage
• 1 package center-cut bacon
• 1 small package turkey pepperoni
• 1 ½ kilos (4) tilapia fillets
• 1 pound large cooked peeled and deveined shrimp

Grains*

• 1 small loaf sliced whole wheat bread
• 1 small package oat flour (can sub quaint oats and mix into flour yourself, if desired)
• 1 small package quick cooking steel cut oats (equivalent to Bob’s Red Mill)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry quinoa (or 2 ¼ cups pre-cooked)
• 1 package seasoned whole wheat breadcrumbs
• 1 package baby pasta shells or other small shape pasta
• 1 package whole wheat pearl couscous

• 1 small package unbleached all-purpose or whole white wheat flour

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)
• Vanilla extract
• Regular or light mayonnaise
• Franks RedHot Sauce
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce (optional, for Tofu Poke Bowl)
• Sesame seeds
• Old Bay seasoning
• Crushed red pepper flakes (optional, for serving with Pizza Bites)
• Red wine vinegar
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram
• Oregano
• Garlic powder
• Reduced sodium taco seasoning (or ingredients to make your personal)

Dairy & Misc. Refrigerated Items

• 1 small container unsweetened pineapple juice
• 1 18-pack large eggs
• 2 (14-ounce) packages extra firm tofu
• 1 (8-ounce) bottle skim milk
• 1 small jar light blue cheese dressing (or ingredients to make your personal. Optional, for topping Buffalo Chicken Salad)
• 1 (8-ounce) container light sour cream
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) container 4% milk fat cottage cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub whipped butter
• 1 small box unsalted butter (can sub whipped butter in Steel Cut Oats, if desired)
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 package sliced reduced fat cheddar or American cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baby Pasta Shells, if desired)

Canned and Jarred

• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fat free refried beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 jar marinara sauce (or ingredients to make your personal)
• 2 (4.5-ounce) cans tuna in water
• 1 small jar peanut butter
• 1 small jar capers

Frozen

• 1 small bag shelled edamame
• 1 (1-pound) bag corn kernels

Misc. Dry Goods

• 1 small package granulated sugar (optional, for Oat Waffles)
• Baking powder
• Cornstarch
• 1 small bottle dry white wine
• 1 small package chia seeds (if buying from bulk bin, you wish ¼ cup)

*You may buy gluten free, if desired

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