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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 22-28)

As Memorial Day draws near, meaning it’s time to get outside and grill! Searching for the proper burger? I’ve got you covered with my Easy Inside Out Turkey Cheeseburger, Naked Salmon Burger, Spicy Black Bean Burger or this Aloha Teriyaki Shrimp Burger! Don’t forget the proper side dish and finish it with a sweet ending like this Red, White and Blueberry Trifle!

With grocery prices soaring, a lot of us are having to regulate, cut back 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’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 sure meal planner has weekly meal planning grids you may tear out and placed on your fridge if you happen to 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

Should 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 have to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should 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 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’s best to aim for at the very 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 may 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 pieces you wish readily available to assist keep you on the right track.

Lastly, if you happen to’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! Should 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 subsequent day. The grocery list is comprehensive and includes all the pieces you should make all meals on the plan.

MONDAY (5/22)
B: Easy Bagel Recipe* with Classic Egg Salad and 1 cup cantaloupe
L: Spicy Tuna Poke Bowls
D: Lentil Curry over ½ cup white rice and Cilantro Lime Cauliflower Rice
Total Calories: 1,167**

TUESDAY (5/23)
B: Easy Bagel Recipe with Classic Egg Salad and 1 cup cantaloupe
L: Spicy Tuna Poke Bowls
D: Turkey Stuffed Peppers with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)

Total Calories: 1,135**

WEDNESDAY (5/24)
B: Easy Bagel Recipe with Classic Egg Salad and an orange
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Baked Pasta with Sausage and Spinach

Total Calories: 1,123**

THURSDAY (5/25)
B: Easy Bagel Recipe with Classic Egg Salad and an orange
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: LEFTOVER Baked Pasta with Sausage and Spinach

Total Calories: 1,123**

FRIDAY (5/26)
B: Overnight Oats
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Flounder Piccata with Baby Red Potato Salad and String Beans with Garlic and Oil

Total Calories: 1,048**

SATURDAY (5/27)
B: Peanut Butter Oatmeal Protein Cookies
L: Navel Orange Salad with Avocado with Air Fryer Chicken Breasts
D: DINNER OUT

Total Calories: 791**

SUNDAY (5/28)
B: Berry Cottage Cheese Breakfast Bowls (recipe x 4)
L: 1 turkey dog on a complete wheat bun with Hot Dog Onions and Brown Sugar Baked Beans
D: Easy Inside Out Turkey Cheeseburgers, Macaroni Salad with Tomatoes, Grilled Corn Salad with Feta and Perfectly Grilled Zucchini Recipe

Total Calories: 1,297**

*Make bagels and boil eggs Sunday night, if desired.
**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 small cantaloupe
• 3 medium bananas
• 7 medium navel oranges
• 2 medium oranges
• 2 medium lemons
• 3 medium limes
• 1 medium apple
• 1 small bunch red seedless grapes
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 7 medium ears of corn
• 1 large English cucumber
• 2 medium zucchini
• 1 pound string beans
• 3 large red bell peppers
• 1 medium green bell pepper
• 1 medium head garlic
• 1 (1-inch) piece fresh ginger
• 1 ½ kilos baby red potatoes
• 1 medium head cauliflower
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell mixed greens
• 5 medium vine-ripened tomatoes
• 2 medium Roma (plum) tomatoes
• 3 medium red onions
• 3 medium PLUS 2 large yellow onions

Meat, Poultry and Fish

• 1 ¼ kilos (4) flounder fillets
• ½ pound sushi grade tuna
• 2 kilos (5) boneless, skinless chicken breasts
• 1 package turkey hot dogs (I like Applegate)
• 1 pound sweet Italian chicken sausage
• 2 kilos 93% lean ground turkey

Grains*

• 1 small package unbleached all-purpose or whole white wheat flour
• 1 package elbow pasta
• 1 package rigatoni pasta
• 1 small package dry long grain white rice (or 2 cups pre-cooked. Can sub brown rice with Curry, if desired)
• 1 small package dry brown rice (or 2 ½ cups pre-cooked)
• 1 package low carb whole wheat tortillas (similar to La Tortilla Factory)
• 1 small package quick oats
• 1 small package whole wheat hot dog buns
• 1 small package whole wheat 100 calorie hamburger buns (similar to Martin’s)
• 1 package seasoned breadcrumbs

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)
• Optional bagel toppings: all the pieces bagel seasoning, sesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Regular or light mayonnaise
• Reduced sodium soy sauce*
• Sesame oil
• Black sesame seeds
• Sriracha sauce
• Cumin seeds
• Cumin powder
• Garam masala
• Curry powder
• Ground coriander
• Garlic powder
• Onion powder
• Dried parsley
• Dried basil
• Paprika
• Smoked paprika
• Cayenne pepper
• Chili powder
• Oregano
• Cinnamon
• Vanilla extract
• Dijon mustard
• Yellow mustard
• Red wine vinegar
• Honey
• White vinegar
• Ketchup

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small package feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella
• 1 (8-ounce) block reduced fat (or part-skim) cheddar cheese
• 1 small wedge Pecorino Romano cheese
• 1 (8-ounce) container fat free ricotta cheese
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub whipped butter (or a small box regular butter)
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (8-ounce) container unsweetened almond, oat or skim milk

Canned and Jarred

• 1 small jar peanut or other nut butter
• 1 small jar sliced pickles
• 1 small jar capers
• 1 (2.5-ounce) jar sliced black olives
• 1 (15-ounce) can tomato sauce
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can northern beans
• 1 (15.5-ounce) can black beans
• 1 large jar marinara sauce (or ingredients to make your individual)
• 1 (32-ounce) reduced or low sodium chicken broth

Frozen

• 1 (10-ounce) package chopped spinach

Misc. Dry Goods

• Baking powder
• 1 small package dark brown sugar
• 1 small container vanilla protein powder (I like Orgain)
• 1 small bottle dry white wine
• 1 small package monk fruit sweetener or your favorite sweetener (can use honey in Overnight Oats, if desired)
• 1 small package sugar free chocolate chips (similar to Lily’s)
• 1 small package chia seeds (if buying from bulk bin, you wish about 1 tablespoon)
• 1 small package pecan or walnut halves (if buying from bulk bin, you wish 3 tablespoons)
• 1 small package slivered almonds (if buying from bulk bin, you wish ½ cup)
• 1 small package dry red lentils

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

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