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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 (May 1-7)

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With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. Certainly one of 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 certain meal planner has weekly meal planning grids you may tear out and placed on your fridge should 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

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 may 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

For those who’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 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 may seek for recipes by course within the index. Depending in your goals, it is best to aim for no less than 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 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 every part you wish available to assist keep you on course.

Lastly, should 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! For those who 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 it’s essential make all meals on the plan.

MONDAY (5/1)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Poached Eggs over Pasta and Asparagus with 2 cups baby arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light vinaigrette

Total Calories: 1,258*

TUESDAY (5/2)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Easy Crock Pot Chicken and Black Bean Taco Salad with 12 tortilla chips
Total Calories: 1,291*

WEDNESDAY (5/3)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Beef Negimaki Stir Fry with ¾ cup brown rice

Total Calories: 1,313*

THURSDAY (5/4)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Air Fryer Bacon Wrapped Pork Tenderloin with Cacio e Pepe Brussels Sprouts
Total Calories: 1,255*

FRIDAY (5/5)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Air Fryer Bacon Wrapped Pork Tenderloin with LEFTOVER Cacio e Pepe Brussels Sprouts
D: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 1,252*

SATURDAY (5/6)
B: Roasted Strawberry Almond Flour Muffins with ½ cup low fat cottage cheese
L: Loaded “Nacho” Chicken Tostadas
D: DINNER OUT

Total Calories: 543*

SUNDAY (5/7)
B: LEFTOVER Roasted Strawberry Almond Flour Muffins with ½ cup nonfat Greek yogurt with 1 teaspoon honey
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw with Air Fryer French Fries (recipe x 2)

Total Calories: 1,038*

*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 medium kiwi
• 1 small mango
• 1 medium banana
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 4 medium lemons
• 3 medium limes
• 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• ½ pound French green beans
• 2 medium bunches asparagus
• 1 ¼ pound Brussels sprouts (or 5 cups pre-shredded)
• 1 medium yellow bell pepper
• 2 small jalapenos
• 1 (2-inch) piece fresh ginger
• 1 small head garlic
• 8 ounces white or baby bella mushrooms
• 5 Persian cucumbers (or 1 large English cucumber)
• 3 medium carrots
• ¾ pound (2 medium) Yukon gold or Russet potatoes
• 1 large bunch scallions
• 1 small bag broccoli slaw
• 1 small bunch cilantro
• 1 (5-ounce) package/bunch watercress
• 1 large head Romaine or red leaf lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ¼ kilos jumbo peeled and deveined shrimp
• 1 ½ kilos skinless salmon filets
• 1 ¾ pound (3) boneless, skinless chicken breasts
• 1 ¼ pound 93% lean ground turkey
• 1 pound flank steak
• 1 (1 ½-pound) pork tenderloin
• 1 package center-cut bacon

Grains*

• 1 package small whole wheat hamburger buns (similar to Martin’s)

• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package almond flour
• 1 small package oat flour (could make your personal with rolled oats, if desired)
• 1 small package quick or rolled oats
• 1 package tri-color fettuccine pasta
• 1 package seasoned whole wheat breadcrumbs
• 1 medium bag tortilla chips
• 1 package tostada shells

Condiments and Spices

• Extra virgin olive oil
• Coconut or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Garlic powder
• Paprika
• Parsley
• Light vinaigrette (or make your personal with ingredients in list)
• Reduced sodium taco seasoning
• Cumin
• Reduced sodium soy sauce or gluten-free tamari
• Rice vinegar
• Honey
• Crushed red pepper flakes
• Sriracha sauce
• Toasted sesame oil
• Furikake or sesame seeds
• Vanilla extract
• Cholula hot sauce (can sub sriracha in Lentil Bowls, if desired)
• Frank’s RedHot sauce

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) package sliced reduced fat cheddar cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¼ cup Mexican cheese mix in Tostadas, if desired)
• 1 large wedge fresh Parmesan cheese
• 1 small box unsalted butter
• 1 bottle/jar light blue cheese dressing (or ingredients to make your personal)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)

• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened vanilla almond milk

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 small jar chunky salsa
• 1 small jar creamy peanut butter
• 1 small can sliced black olives

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish about 1/3 cup)
• 1 small package monk fruit sweetener or stevia (can sub honey or maple syrup in Chia Bowl, if desired)
• 1 small package unsweetened dried shredded coconut (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package hazelnuts or pecans (if buying from bulk bin, you wish 1/3 cup)
• 1 small package almonds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package dry brown or green lentils (or 3 cups pre-cooked)
• 1 small package granulated sugar
• Baking powder
• Baking soda
• 1 small bottle sake or dry white wine

Non-Food Items

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

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