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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 8-14)

Completely satisfied Mother’s Day to all of the mothers out there- even pet mothers, because our fur babies are a part of the family too! Take some overtime this yr to say I like you, give a hug or pick up the phone and call. Life is brief and we are usually not guaranteed one other yr. In case you’re having brunch with the family, you’re sure to search out a recipe you like! And in the event you need entertaining ideas, take a look at this charcuterie board or crudite board.

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One in all 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’ll be able to tear out and placed on your fridge in the event 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

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’ll be able to 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

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 like, you’ll be able to seek for recipes by course within the index. Depending in your goals, it’s best to aim for at the very least 1500 calories* per day. There’s nobody size suits all, this can 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 readily available to assist keep you on target.

Lastly, in the event 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 subsequent day. The grocery list is comprehensive and includes all the pieces it’s essential to make all meals on the plan.

MONDAY (5/8)
B: Overnight Oats
L: Greek Tofu Bowls
D: Lasagna Roll Ups with Cottage Cheese with 2 cups baby arugula, 1 tablespoon shaved parmesan and a pair of teaspoon light vinaigrette

Total Calories: 1,228*

TUESDAY (5/9)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Greek Tofu Bowls
D: Ropa Vieja with Arroz Congri

Total Calories: 1,295*

WEDNESDAY (5/10)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ropa Vieja with ½ cup LEFTOVER Arroz Congri
D: Sheet Pan Turkey Meatloaf and Broccoli

Total Calories: 1,074*

THURSDAY (5/11)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ropa Vieja with ½ cup LEFTOVER Arroz Congri
D: Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice**
Total Calories: 1,134*

FRIDAY (5/12)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice
D: Shrimp Tacos with Corn Tomato Avocado Salad

Total Calories: 1,128*

SATURDAY (5/13)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Air Fryer Buffalo Chicken Nuggets with Chopped Wedge Salad
D: Crock Pot Balsamic Pork Roast with Broccoli Cheese Twice Baked Potatoes
Total Calories: 1,037*

SUNDAY (5/14)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Artichoke Pie with Sheet Pan Home Fries and Turkey Sausage Patties from Scratch
D: DINNER OUT

Total Calories: 785*

*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 resembling coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an additional ¾ cup rice for lunch leftovers on Friday.

*Google doc

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Shopping List

Produce

• 1 medium banana
• 1 dry pint fresh blueberries
• 1 dry pint fresh raspberries
• 1 dry pint fresh blackberries
• 1 pound fresh strawberries
• 2 medium lemons
• 3 medium limes
• 1 medium (6-ounce) Hass avocado
• 1 small PLUS 1 medium red bell pepper
• 2 medium green bell peppers
• 1 small jalapeno
• 5 Persian cucumbers (can sub 2 small English, if desired)
• 1 small head cauliflower
• 2 kilos (1 medium PLUS 1 large head) broccoli florets
• 1 ¾ pound (4 medium PLUS 1 large) Russet potatoes
• 1 ¼ pound baby red potatoes
• 1 medium bunch carrots
• 1 medium head garlic
• 1 large ear of corn (can sub frozen kernels in Corn Avocado Salad, if desired)
• 5 ounces fresh green peas (can sub frozen in Ground Turkey and Potatoes, if desired)
• ½ a small head green or red cabbage (or 1 small bag pre-shredded)
• 1 medium head Romaine lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small bunch scallions
• 1 medium bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch/container chives
• 1 dry pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 1 medium red onion
• 4 small PLUS 2 large yellow onions

Meat, Poultry and Fish

• 3 ½ kilos 93% lean ground turkey
• 2 pound boneless pork shoulder roast
• 1 pound (2) boneless, skinless chicken breast
• 1 link Italian chicken sausage
• 1 package center-cut bacon
• 1 pound jumbo peeled and deveined shrimp
• 2 kilos flank steak

Grains*

• 1 small package corn tortillas (you would like 8)
• 1 small package quick oats
• 1 package plain panko breadcrumbs
• 1 package seasoned panko breadcrumbs (can sub plain and season yourself, if desired)
• 1 package lasagna noodles
• 1 medium package dry long grain brown rice

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
• Garlic powder
• Onion powder
• Oregano
• Red wine vinegar
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Sazon
• Cumin
• Bay leaves
• Ketchup
• Thyme
• Worcestershire sauce
• Tajin or Old Bay (your selection, for Shrimp Tacos
• Mayonnaise
• Sriracha sauce or Lousiana-style hot sauce (your selection, for Shrimp Tacos)
• Paprika
• Chili powder
• Frank’s RedHot Sauce
• Crushed red pepper flakes
• Balsamic vinegar
• Honey
• Fennel seeds
• Nutmeg

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (14-ounce) package extra-firm tofu
• 1 pint low fat buttermilk
• 1 pint unsweetened almond milk (or milk of selection)
• 1 (6-ounce) container PLUS 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (5-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 container light blue cheese dressing (or ingredients to make your personal)
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 large wedge fresh Parmesan cheese
• 1 small package feta cheese (block or crumbled)
• 1 small package blue cheese

Canned and Jarred

• 1 small container pesto (or ingredients to make you own)
• 1 jar marinara (or ingredients to make your personal)
• 1 (4-ounce) can tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (32-ounce) carton chicken broth
• 1 (15-ounce) can black beans
• 1 (15-ounce) can artichoke hearts in water
• 1 small jar pitted green olives
• 1 small jar peanut butter

Frozen

• 1 medium package blueberries
• 1 medium package sliced strawberries
• 1 (9-inch) pie crust (standard, not deep dish)

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you would like a couple of tablespoon)
• 1 small package chopped walnuts (if buying from bulk bin, you would like 5 tablespoons)
• 1 small container vanilla protein powder (I like Orgain)
• 1 small package raw sugar
• 1 small package monk fruit sweetener, stevia or your favorite sweetener (can sub honey or raw
• sugar in Overnight Oats, if desired)
• 1 small bottle dry white wine

Non-Food Items

*You may buy gluten free, if desired

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