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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 Weight Watchers points.

7 Day Healthy Meal Plan (April 10-16)

Asparagus all the time makes me consider spring! In case you missed my post earlier this week, take a look at these 23 Easy Asparagus Recipes which has a few of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have got an air fryer, you’ll love this Air Fryer Rotisserie Chicken (which can be baked within the oven)!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. One among 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’ll be able to tear out and placed on your fridge in case you wish, a 12-week meal plan, 30 (15 latest) 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

In case you’re latest 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 favor, you’ll be able to seek for recipes by course within the index. Depending in your goals, you must aim for at the 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 cash. You’ll dine out less often, waste less food and also you’ll have all the pieces 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’ll be able to join here. I’m loving all of the ideas everyone’s sharing! In case you 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 following day. The grocery list is comprehensive and includes all the pieces you must make all meals on the plan.

MONDAY (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Veggie Lo Mein

Total Calories: 908*

TUESDAY (4/11)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Enchilada Turkey Meatloaf with Cilantro Lime Rice
Total Calories: 1,036*

WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and String Beans with Garlic and Oil (recipe x 2)

Total Calories: 1,197*

THURSDAY (4/13)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette
D: LEFTOVER Baked Chicken Parmesan Recipe with 1 cup whole wheat pasta and String Beans with Garlic and Oil

Total Calories: 1,197*

FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg Tomato and Scallion Sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup

Total Calories: 1,091*

SATURDAY (4/15)
B: Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Sub Broccoli Salad
D: DINNER OUT

Total Calories: 571*

SUNDAY (4/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air Fryer Rotisserie Chicken with Perfect Baked Potato and Parmesan Asparagus Fries

Total Calories: 1,019*

*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 similar to coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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Shopping List

Produce

• 1 small cantaloupe
• 1 medium banana
• 1 medium apple
• 1 (6-ounce) container fresh blueberries
• 1 (2-pound) container fresh strawberries
• 1 medium lemon
• 1 medium lime
• 1 medium navel orange
• 2 medium (6-ounce) Hass avocados
• 1 large head garlic
• 1 (2-inch) piece fresh ginger
• 1 small jalapeno (optional, for topping Enchilada Meatloaf)
• 1 small PLUS 1 medium red bell pepper
• 1 small PLUS 1 medium cucumber
• 1 pound asparagus
• 2 kilos broccoli florets
• 2 kilos string beans
• 1 (3.5-ounce) PLUS 1 (5-ounce) package shiitake mushrooms
• 6 medium Russet potatoes (about 7 ounces each)
• 1 small bag snow peas (if buying in bulk, you would like 1 cup)
• 1 small bag grated carrots (should buy 1 large carrot and grate yourself, if desired)
• 4 medium leeks
• 2 medium bunches scallions
• 1 large head Romaine lettuce
• 1 medium head Bibb or Butter lettuce
• 1 (5-ounce) bag/clamshell mixed greens
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stacks, if desired)
• 1 dry pint cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 1 small red onion
• 1 large white onion

Meat, Poultry and Fish

• 1 ½ kilos 93% lean ground turkey
• 2 kilos (4) boneless, skinless chicken breasts
• 1 (3-pound) whole chicken
• 1 ½ kilos (4) wild skin-on salmon fillets
• 2 (8-ounce) ham steaks
• 1 small package genoa salami (if buying on the deli counter, you would like 3 ounces)
• 3 ounces thick sliced deli turkey
• ½ pound cooked peeled, tail-off shrimp

Grains*

• 1 small package quick oats
• 2 (1-pound) packages whole wheat spaghetti
• 1 package whole wheat seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 small package white whole wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package dry extra-long grain or basmati rice
• 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
• 1 small deli roll

Condiments and Spices

• Extra virgin olive oil
• Canola or coconut oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Pure maple syrup
• Cinnamon
• Vanilla extract
• Regular or light mayonnaise
• Toasted sesame oil
• Sriracha sauce
• Cumin
• Onion powder
• Red wine vinegar
• Oregano
• Rice vinegar
• Reduced sodium soy sauce*
• Furikake (can sub sesame seeds in Shrimp Stack, if desired)
• Paprika
• Garlic powder
• Thyme
• Sage

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small box butter
• 1 (8-ounce) container unsweetened almond milk (or milk of your alternative)
• 1 (8-ounce) container nonfat milk (can sub ¼ cup 2% milk in Breakfast Casserole, if desired)
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese

• 1 (8-ounce) bag reduced fat mozzarella cheese
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 medium wedge fresh Parmesan cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small package reduced fat provolone cheese
• 1 small tub sour cream (optional, for topping Baked Potatoes)

Canned and Jarred

• 1 small can/jar anchovy fillets
• 1 (4-ounce) can mild chopped green chilies
• 1 (10-ounce) can mild enchilada sauce (or ingredients to make your personal)
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 1 small jar marinara (or ingredients to make your personal)
• 1 (32-ounce) carton chicken stock
• 1 small jar pepperoncini
• 2 (2.6-ounce) packets light tuna in water
• 1 small jar unsweetened apple sauce

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package brown sugar
• Coloured sprinkles (optional, for topping Banana Split)
• Baking powder
• Baking soda

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

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