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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 17-23)

On the lookout for quick lunch ideas? Try my Tuna Sandwich with Avocado or my Air Fryer Salmon Fish Sandwich. Need to meal prep? Take a look at my Honey Sriracha Chicken and Broccoli Meal Prep Bowls and my Tofu Poke Bowl. What’s your favorite?

With grocery prices soaring, lots 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 possibly can 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 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

In case you’re following Weight Watchers, all of the recipes here have been updated to reflect the brand new Weight Watchers program, with points displayed under the recipe title. The ww button within the recipe card 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, it’s essential to 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 possibly can 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 possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for at the 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 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 all the things you wish readily available to assist keep you on the right track.

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 possibly can join here. I’m loving all of the ideas everyone’s sharing! In case 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 all the things that you must make all meals on the plan.

MONDAY (4/17)
B: Overnight Oats
L: Tuna Sandwich with Avocado and eight baby carrots
D: Spicy Gochujang Tofu Bowls (recipe x 2)

Total Calories: 984*

TUESDAY (4/18)
B: Overnight Oats
L: Tuna Sandwich with Avocado and eight baby carrots
D: Slow Cooker Chicken Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,046*

WEDNESDAY (4/19)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: Tuna Sandwich with Avocado and eight baby carrots
D: Sloppy Joe on a complete wheat bun with a green salad**
Total Calories: 915*

THURSDAY (4/20)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: LEFTOVER Sloppy Joe Recipe on a complete wheat bun with a green salad
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 965*

FRIDAY (4/21)
B: Green Smoothie Bowl
L: LEFTOVER Sloppy Joe on a complete wheat bun with a green salad
D: Gochujang-Glazed Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,195*

SATURDAY (4/22)
B: Asparagus Frittata with 1 cup mixed berries
L: Chicken and Lentil Soup with a complete grain roll
D: DINNER OUT

Total Calories: 680*

SUNDAY (4/23)
B: Banana Nut Protein Oats (recipe x 4)
L: LEFTOVER Chicken and Lentil Soup with a complete grain roll
D: The Best Turkey Meatloaf and Garlic Roasted Cauliflower

Total Calories: 1,130*

*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 9 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons light vinaigrette.  Put aside 2 servings (with dressing on the side) for Thurs/Fri lunch.

*Google doc

Print Shopping List

Shopping List

Produce

• 7 medium bananas
• 1 (12-ounce) container fresh strawberries
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blackberries
• 2 small mangos (dice and freeze 1 cup)
• 3 medium limes
• 2 medium oranges (any variety)
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 1 small package alfalfa or broccoli sprouts
• 4 ounces mushrooms
• 1 ½ kilos (3 large) Russet or Recent potatoes
• 2 medium heads cauliflower
• ½ pound asparagus
• 1 small cucumber
• 1 medium PLUS 1 large red bell pepper
• 1 small bunch celery
• 1 small PLUS 2 large carrots
• 1 (1-pound) bag baby carrots
• 1 small bag tri-color coleslaw mix
• ½ small head purple cabbage (can sub 1 cup chopped Romaine in Chicken Tacos, if desired)
• 2 medium bunches scallions
• 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell fresh baby spinach
• 1 (10-ounce) bag/clamshell mixed greens
• 1 small head Romaine lettuce
• 1 large bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 2 medium PLUS 1 large tomato
• 1 small red onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 ½ kilos boneless, skinless chicken breasts
• ¾ pound boneless, skinless chicken thighs
• 1 1/3 pound 93% or 99% lean ground turkey
• 1 ¼ pound 93% lean ground beef sirloin
• 1 pound Italian chicken sausage
• 1 pound (4) wild salmon filets

Grains*

• 1 small package quick oats
• 1 small loaf sliced whole grain or sourdough bread

• 1 package whole wheat hamburger buns
• 1 package small whole grain rolls
• 1 medium package corn tortillas (you wish 12)
• 1 small package dry brown rice (or 5 cups pre-cooked)
• 1 package seasoned white or whole wheat breadcrumbs (I like 4C)

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)
• Cinnamon
• Light mayonnaise
• Red wine vinegar
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame oil
• Black sesame seeds
• Honey
• Adobo seasoning
• Garlic powder
• Cumin
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Light vinaigrette (or make your personal with ingredients in list)
• Rosemary (can sub 1 teaspoon oregano in Roasted Potatoes, Sausage and Peppers, if desired)
• Mirin
• Oregano
• Ground annatto or Spanish paprika
• Maple syrup
• Ketchup
• Marjoram

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 2 (14-ounce) packages extra firm tofu
• 1 (6-ounce) container 2% cottage cheese (I like Good Culture)
• 1 (6-ounce) container plain yogurt
• 1 small bottle non-dairy protein milk (reminiscent of Ripple. Can sub ¼ cup of any milk you want for
• Smoothie Bowl, if desired)
• 1 (8-ounce) bottle unsweetened almond milk
• 1 small box butter

• 1 small wedge fresh Pecorino Romano cheese
• 1 small wedge Asiago cheese
• 1 small block or bag shredded part-skim Swiss cheese

Canned and Jarred

• 1 (5-ounce) can albacore or chunk light tuna in water
• 1 small jar chunky mild or medium salsa
• 1 (15-ounce) can chickpeas
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (29-ounce) can tomato sauce
• 1 jar Higher than Bouillon chicken base

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package pecan halves (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you wish about ¼ cup)
• 1 small package unsweetened coconut flakes (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package granulated sugar
• 1 small package monk fruit sweetener or stevia (can sub honey or maple syrup in Overnight
• Oats, if desired)
• 1 (1-pound) package dry green lentils
• 4 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)

*You may buy gluten free, if desired

Print Shopping List