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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 15-21)

Depending where you might be, the sweet strawberry is coming into season! Most states see their berries ripen between April and June. When selecting the perfect berry- search for a brilliant red color, natural shine and green caps. For some easy strawberry recipes try this easy Strawberries and Yogurt Whipped Cream or 3-Ingredient Strawberries Romanoff. Searching for something on the fancier side? Take a look at my No-Bake Strawberries and Cream Crepe Cake and or this Strawberry Cheesecake Dip– perfect for entertaining!

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 possibly can 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 may tear out and placed on your fridge when 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

In the event 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 may 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 the event you’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 can 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 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 matches 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 thing you would like readily available to assist keep you on course.

Lastly, when 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! In the event you 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 following day. The grocery list is comprehensive and includes every thing it’s essential to make all meals on the plan.

MONDAY (5/15)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Tofu Stir Fry with Vegetables over ¾ cup brown rice

Total Calories: 1,225*

TUESDAY (5/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Barbacoa Beef with 2 corn tortillas, Corn Salsa with Lime and a couple of ounces avocado

Total Calories: 1,182*

WEDNESDAY (5/17)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Barbacoa Beef and Air Fryer Sweet Potatoes (recipe x 2) with 2 tablespoons light sour cream

Total Calories: 1,098*

THURSDAY (5/18)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,157*

FRIDAY (5/19)
B: Peanut Butter and Jelly Smoothie with ½ cup nonfat plain Greek yogurt
L: LEFTOVER Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
D: Blackened Salmon with Mango Salsa with Avocado Quinoa Salad
Total Calories: 1,123*

SATURDAY (5/20)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Mayo-less Tuna Pasta Salad (recipe x 2)
D: DINNER OUT

Total Calories: 632*

SUNDAY (5/21)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with an orange
L: Pastrami Reuben Egg Rolls
D: Yogurt-Marinated Chicken with Homemade Rice Pilaf with ½ cup sliced cucumbers

Total Calories: 1,107*

*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.

*Google doc

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Shopping List

Produce

• 1 medium kiwi
• 1 small PLUS 1 large mango
• 6 medium oranges
• 7 medium limes
• 3 medium lemons
• 1 (1-pound) container fresh strawberries
• 3 (6-ounce) containers fresh berries (your alternative)
• 4 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 small jalapenos
• ¾ pound thin asparagus
• 1 medium (7-ounce) zucchini
• 3 medium cucumbers
• 2 mini Persian cucumbers (or 1 small English)
• 1 medium red bell pepper
• 1 small bunch broccolini
• 3 medium ears of corn
• 1 ½ kilos (4 medium) sweet potatoes
• 1 small bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh thyme
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag baby arugula
• 1 dry pint heirloom cherry tomatoes
• 1 medium beefsteak or heirloom tomato
• 2 small vine-ripened tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium PLUS 1 large red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound (2) boneless, skinless chicken breasts
• 2 kilos (8) boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey
• 1 (3-pound) beef eye of round or bottom round roast
• 1 pound skin-on wild salmon fillet
• 1 package turkey bacon (I really like Applegate)
• 1 package center-cut bacon (can sub 8 slices turkey bacon in Breakfast Casserole, if desired)
• 6 ounces deli pastrami or corned beef

Grains*

• 1 package white or whole wheat seasoned breadcrumbs
• 1 box 10-minute or fast brown rice (equivalent to Uncle Ben’s)
• 1 package whole wheat pearl couscous (equivalent to Bob’s Red Mill)
• 1 small package dry red or tri color quinoa (or 1 ½ cups pre-cooked)
• 1 package white or whole wheat angel hair spaghetti
• 1 package short whole wheat pasta (equivalent to penne or fusilli)
• 1 small package corn tortillas (you would like 8)
• 1 package whole wheat light English muffins

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)
• Balsamic glaze or balsamic vinegar
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Cumin
• Oregano
• Ground cloves
• Bay leaves
• Hot sauce (equivalent to Frank’s RedHot or Sriracha sauce)
• Red wine vinegar
• Paprika
• Cayenne pepper
• Ketchup
• Worcestershire sauce
• Onion powder
• Light mayonnaise
• Turmeric
• Crushed red pepper flakes (optional, for Yogurt-Marinated Chicken)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 package egg roll wrappers
• 1 (16-ounce) package extra firm tofu
• 1 small jar/package sauerkraut
• 1 (8-ounce) container fresh Bocconcini mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 small block reduced fat Swiss cheese (I like Jarlsberg)
• 1 (8-ounce) block Gruyere cheese
• 1 small package feta cheese
• 1 (8-ounce) package sliced cheddar or American cheese
• 1 (8-ounce) tub light sour cream
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (6-ounce) container low fat (1%) plain Greek yogurt
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container skim milk

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar kalamata olives
• 1 small jar capers
• 1 small jar roasted red peppers
• 1 small jar prepared horseradish
• 2 (5-ounce) cans albacore tuna in water
• 1 small can/jar chipotle peppers in adobo sauce
• 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
• 1 (32-ounce) carton chicken broth

Frozen

• 1 small package blueberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you would like ¼ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you would like 2
• tablespoons)
• 1 package liquid stevia, monk fruit sweetener or sweetener of your alternative (can use honey in Chia
• Bowl and Smoothie, if desired)
• Cornstarch or arrowroot powder

*You possibly can buy gluten free, if desired

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