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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)

Spring means many things—sunshine, growth, greenery, (allergies lol), crazy weather, and the beginning of spring sports! That may mean crazy days and hectic evenings. Make life somewhat easier on those nights by trying out my slow cooker recipes like Madison’s Favorite Beef Tacos (to be ready if you get home) or a fast meal after a game or practice with these Tortilla Encrusted Chicken Tenders.

With grocery prices soaring, a lot 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 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 in case 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

For those who’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, you need to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

For those who’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 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 possibly can 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 suits 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 money. You’ll dine out less often, waste less food and also you’ll have all the things you wish available to assist keep you on course.

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! For those who 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 subsequent day. The grocery list is comprehensive and includes all the things that you must make all meals on the plan.

MONDAY (4/24)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce with ½ a complete wheat pita
D: Margherita Pizza and Chickpea Salad with Cucumbers and Tomatoes
Total Calories: 1,070*

TUESDAY (4/25)
B: 2 scrambled eggs with 1 ounce avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with White Sauce with ½ a complete wheat pita
D: One Pot Cheesy Turkey Taco Chili Mac with a green salad**
Total Calories: 1,189*

WEDNESDAY (4/26)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce with ½ a complete wheat pita
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac with a green salad
Total Calories: 1,101*

THURSDAY (4/27)
B: 2 scrambled eggs with 1 ounce avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with White Sauce with ½ a complete wheat pita
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,231*

FRIDAY (4/28)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey Club and an apple
D: 3 cups Mexican Shrimp Cobb Salad

Total Calories: 1,079*

SATURDAY (4/29)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with ½ a grapefruit
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT

Total Calories: 763*

SUNDAY (4/30)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with ½ a grapefruit
L: Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella (recipe x 4)
D: Air Fryer Chicken Breast, Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan

Total Calories: 1,149*

*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.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette.  Put aside half (with dressing on the side) for dinner Wednesday.

*Google doc

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Shopping List

Produce

• 2 medium oranges (any variety)
• 4 medium grapefruit
• 2 medium limes
• 2 medium lemons
• 5 medium apples (any variety)
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
• 1 medium English cucumber
• 2 large cucumbers
• 1 large head garlic
• 1 large shallot
• 1 (1-inch) piece fresh ginger
• 1 medium red bell pepper
• 2 medium carrots
• 1 large head broccoli florets
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 ½ kilos mixed mushrooms (equivalent to white, white beech, crimini, shiitake, etc.)
• 1 large bunch scallions
• 2 large heads Romaine lettuce
• 1 large head Iceberg lettuce
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 small bunch/container basil
• 1 small bunch/container thyme
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 11 medium vine-ripened tomatoes
• 2 small red onions
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 1/3 pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 ½ kilos boneless, skinless chicken thighs
• 1 ½ kilos (4) boneless, skinless chicken breasts
• 1 large package center-cut bacon (you wish 18 slices)
• 1 pound thinly sliced deli turkey breast (I like Boar’s Head)
• 1 pound cooked large shrimp

Grains*

• 1 small package whole wheat pita bread
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)

• 1 package whole wheat or gluten free pasta shells (I like Delallo)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package 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)
• Honey
• Cumin
• Oregano
• Paprika
• Smoked paprika
• Cayenne pepper
• Turmeric
• Regular or light mayonnaise
• Apple cider vinegar
• Oregano
• Garlic powder
• Chili powder
• Chipotle chili powder
• Light vinaigrette (or make your individual with ingredients in list)
• Reduced sodium soy sauce*
• Sesame oil
• Toasted sesame seeds
• Balsamic vinegar
• Onion powder
• Parsley

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint nonfat milk
• 1 small tub whipped butter
• 1 small container light sour cream
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) container whole milk plain yogurt
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (1-pound) chunk fresh mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese (can sub ¾ cup Mexican mix in
• Chili Mac, if desired)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) block Gruyere cheese

Canned and Jarred

• 1 small jar mild harissa (optional, for topping on Food Cart Chicken Salad)
• 1 small can San Marzano tomatoes
• 1 (29-ounce) can chickpeas
• 1 (14.5-ounce) can pink or red beans
• 1 (15-ounce) can black beans
• 1 (16-ounce) can fat free refried beans
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar capers
• 2 (15-ounce) jars roasted red peppers
• 2 (14-ounce) cans artichoke hearts

Frozen

• 1 small package corn kernels (I like Trader Joe’s Roasted Corn)

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you wish 6 tablespoons)
• 1 small package granulated sugar
• Baking powder
• Cornstarch

*You may buy gluten free, if desired

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