This post may contain affiliate links. Read my disclosure policy.

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 (June 5-11)

Have you ever tried my Pickled Red Onions yet? When you’re grilling this weekend, they’re a delicious addition to so many grilled meats, burgers, sandwiches or bowls. Let me know your favorite meal so as to add them to!

With grocery prices soaring, lots of us are having to regulate, reduce 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’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 in case you wish, a 12-week meal plan, 30 (15 recent) 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

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

About The Meal Plan

When you’re recent 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 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 may seek for recipes by course within the index. Depending in your goals, you need to aim for at the very least 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 cash. You’ll dine out less often, waste less food and also you’ll have every thing 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 may join here. I’m loving all of the ideas everyone’s sharing! When 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 worthwhile to make all meals on the plan.

MONDAY (6/5)
B: 2 hard-boiled eggs with 1 slice whole grain toast with 2 teaspoons butter and 1 cup diced pineapple
L: 1 cup Tuna Salad Endive Wraps  with 1 cup strawberries
D: Pesto Pasta
Total Calories: 1,100*

TUESDAY (6/6)
B: 2 hard-boiled eggs with 1 slice whole grain toast with 2 teaspoons butter and 1 cup diced pineapple
L: LEFTOVER Pesto Pasta
D: Crock Pot Salsa Chicken Thighs with Chipotle’s Cilantro Lime Rice, Best Guacamole (½ recipe) and Corn Salsa with Lime

Total Calories: 1,265*

WEDNESDAY (6/7)
B: 2 hard-boiled eggs with 1 slice whole grain toast with 2 teaspoons butter and 1 cup strawberries
L: LEFTOVER Crock Pot Salsa Chicken Thighs in 2 corn tortillas with LEFTOVER Corn Salsa with Lime
D: Italian Turkey Meatballs with 1 cup whole wheat pasta and Lemony Hearts of Palm Salad with Avocado

Total Calories: 1,271*

THURSDAY (6/8)
B: Overnight Oats topped with ½ banana
L: LEFTOVER Crock Pot Salsa Chicken Thighs in 2 corn tortillas with LEFTOVER Corn Salsa with Lime and 1 ounce avocado
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,017*

FRIDAY (6/9)
B: Overnight Oats topped with ½ banana
L: 1 cup Tuna Salad Endive Wraps  with 8 baby carrots and ¼ cup raw almonds
D: Blackened Grilled Salmon Skewers (recipe x 2)** with Potato and Green Bean Salad (½ recipe) and Grilled Corn on the Cob

Total Calories: 1,225*

SATURDAY (6/10)
B: Huevos Rancheros (recipe x 2)
L: Salmon Caesar Salad
D: DINNER OUT

Total Calories: 778*

SUNDAY (6/11)
B: Peach Pie Cottage Cheese Bowls (recipe x 2)
L: BLT with Avocado (recipe x 4) and an apple
D: Grilled Chicken Breast with Chopped Feta Salad

Total Calories: 1,171*

*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.
**Use extra salmon for Caesar Salad on Saturday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium pineapple
• 1 (1-pound) container strawberries
• 1 (6-ounce) container blueberries
• 2 medium bananas
• 4 medium peaches
• 4 medium apples (any variety)
• 1 small PLUS 2 medium plus 6 large lemons
• 2 medium limes
• 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
• 7 medium ears of corn
• 1 medium head garlic
• ½ pound asparagus
• ½ pound green beans
• 2 small jalapenos
• 1 medium English cucumber
• 2 medium red bell peppers
• 3 ¼ pound recent potatoes
• 1 small bunch celery
• 1 medium head broccoli florets
• 2 medium heads endive
• 1 small PLUS 2 large heads romaine lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 small bunch scallions
• 1 small bag baby carrots
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh rosemary (can sub ½ teaspoon dry in Roasted Potatoes, Sausage and Peppers, if desired)
• 4 small PLUS 4 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 small PLUS 1 medium red onion
• 3 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 2 kilos (8) thin sliced chicken breast cutlets
• 1 ½ kilos boneless, skinless chicken thighs
• 1 pound Italian chicken sausage
• 1 1/3 pound 93% lean ground turkey breast
• 3 kilos skinless wild salmon
• 1 package center cut bacon

Grains*

• 1 loaf sliced whole grain bread
• 1 large package corn tortillas (you wish 12)
• 2 packages whole wheat pasta (one fusilli, rotini or penne and the opposite your alternative)
• 1 package dry extra long grain or basmati rice
• 1 package whole wheat seasoned breadcrumbs
• 1 small package quick oats

Condiments and Spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Regular or light mayonnaise
• Red wine vinegar
• Crushed red pepper flakes (optional, for serving with Pesto Pasta)
• Adobo seasoning (can sub salt in Salsa Chicken, if desired)
• Garlic powder
• Cumin
• Bay leaves
• Oregano
• Cinnamon
• Cayenne
• Paprika
• Thyme
• Balsamic vinegar
• Honey (optional, for Cottage Cheese Bowls)
• Italian herb mix (can sub oregano in Grilled Chicken, if desired)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 small package feta cheese
• 1 small package cotija cheese or queso blanco (can sub ½ cup feta in Huevos Rancheros, if desired)
• 1 medium wedge fresh Parmesan cheese
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) container unsweetened almond milk (or milk of your alternative)

Canned and Jarred

• 2 (5-ounce) cans light tuna in water
• 1 (14-ounce) jar or can hearts of palms
• 1 (2.25-ounce) can sliced black olives
• 1 (4-ounce) can chopped green chilies
• 1 small can/jar anchovy fillets
• 2 (28-ounce) cans crushed tomatoes (I really like Tutturosso)
• 1 small jar chunky salsa

Frozen

Misc. Dry Goods

• 1 small package raw almonds (if buying from bulk bin, you wish ¼ cup)
• 1 small package roasted and shelled pistachios (if buying from bulk bin, you wish about ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package pecan halves (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package brown sugar
• Monk fruit sweetener or stevia (or your favorite sweetener for Overnight Oats)

Non-Food Items

• Bamboo or metal skewers (you wish 32)

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

Print Shopping List