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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 (June 12-18)

Joyful Father’s Day to all of the dads on the market! I hope you are feeling all of the love and appreciation headed your way. Whether you’re grilling out with something like my Grilled Balsamic Steak with Tomatoes and Arugula or wanting some seafood, you’re sure to seek out the right meal! Don’t forget a sweet final touch with a dessert like these Cheesecake Brownies.

With grocery prices soaring, a lot of us are having to regulate, cut back 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 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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge for those who 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

If you happen to’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 possibly can 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

If you happen to’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you possibly can 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 possibly can seek for recipes by course within the index. Depending in your goals, you must aim for no less than 1500 calories* per day. There’s nobody size matches 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 cash. You’ll dine out less often, waste less food and also you’ll have every part you would like readily available to assist keep you on the right track.

Lastly, for those who’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you possibly can join here. I’m loving all of the ideas everyone’s sharing! If you happen to want to get on the e-mail list, you possibly can 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 part it is advisable to make all meals on the plan.

MONDAY (6/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Italian Sub Broccoli Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,274*

TUESDAY (6/13)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Fast Pot Pork Carnitas in 2 corn tortillas with Pico de Gallo (recipe x 2) and 1 ounce avocado with Mexican Inspired Corn Salad with Cotija

Total Calories: 1,033*

WEDNESDAY (6/14)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Italian Sub Broccoli Salad
D: LEFTOVER Fast Pot Pork Carnitas in 2 corn tortillas with Pico de Gallo and 1 ounce avocado with LEFTOVER Mexican Inspired Corn Salad with Cotija

Total Calories: 1,228*

THURSDAY (6/15)
B: Greek Cottage Cheese Bowl
L: Italian Sub Broccoli Salad
D: Turkey Burger Recipe with Air Fryer Sweet Potato Fries (recipe x 2)
Total Calories: 1,132*

FRIDAY (6/16)
B: Avocado Toast with 1 cup strawberries
L: Hearts of Palm Noodle Peanut Stir Fry
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,179*

SATURDAY (6/17)
B: Peach Pie Cottage Cheese Bowls (recipe x 2)
L: Chicken Summer Rolls
D: DINNER OUT

Total Calories: 571*

SUNDAY (6/18)
B: Crustless Ham and Cheese Quiche with 1 cup mixed berries
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
D: Steak Kebabs with Chimichurri, Grilled Lobster Tails with Herb Butter and Macaroni Salad with Tomatoes

Total Calories: 1,127*

*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

Print Shopping List

Shopping List

Produce

• 4 medium peaches
• 1 (12-ounce) container fresh strawberries
• 3 (6-ounce) containers fresh berries (your selection)
• 2 medium lemons
• 11 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 large head garlic
• 1 (2-inch) piece fresh ginger
• 1 small shallot
• 2 medium jalapenos
• 8 ounces sliced mushrooms
• 1 medium cucumber
• 2 mini Persian cucumbers (or 1 small English)
• 1 large bag mini rainbow sweet peppers (you would like about 20)
• 1 medium yellow or orange bell pepper
• 6 large ears of corn
• 2 ½ kilos broccoli florets
• 1 large bunch scallions
• 1 ½ kilos (4 medium) sweet potatoes
• 1 small bag tricolor slaw mix
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh mint
• 1 large bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 small head Romaine or Iceberg lettuce (optional, for Turkey Burgers)
• 10 medium vine-ripened tomatoes (PLUS 2 optional, for Turkey Burgers)
• 2 dry pints cherry or grape tomatoes
• 2 dry pints heirloom cherry tomatoes
• 1 medium white onion
• 1 small PLUS 1 medium PLUS 1 large red onion

Meat, Poultry and Fish

• 3 ounces genoa salami
• 1 (12-ounce) lean ham steak
• 3 ounces deli turkey
• 2 ½ kilos boneless pork shoulder blade roast
• 1 ¼ kilos sirloin or angus beef
• 1 pound 93% lean ground turkey
• 1 pound 93% lean ground chicken
• 1 pound (4) wild salmon fillets
• 4 medium lobster tails

Grains*

• 1 package elbow macaroni
• 1 small loaf sliced whole grain bread
• 1 small whole grain rustic loaf bread
• 1 package small whole grain hamburger buns
• 1 package seasoned whole wheat breadcrumbs
• 1 large package corn tortillas (you would like 16)
• 1 small package dry brown rice (or 5 cups pre-cooked)

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)
• Oregano
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Sriracha sauce
• Cumin
• Sazon
• Bay leaves
• Adobo seasoning
• Garlic powder
• Tajin or chili lime seasoning
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce
• Paprika
• Cinnamon
• Honey (optional, for Peach Cottage Cheese Bowls)
• Sambal Oelek
• Hoisin
• Unseasoned rice vinegar
• Nutmeg
• Crushed red pepper flakes
• Balsamic glaze (equivalent to Delallo)
• Light mayonnaise
• White vinegar
• Apple cider vinegar
• Red wine vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 small box unsalted butter
• 8 ounces burrata cheese
• 2 (32-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) container 2% milk
• 1 pint half and half
• 1 (8-ounce) block or bag (shredded) Swiss cheese
• 1 small package cotija cheese
• 1 small package feta
• 1 (4-ounce) package fresh mozzarella
• 1 small block reduced fat provolone cheese
• 1 package sliced cheese (optional, for Turkey Burgers)

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (14.5-ounce) can reduced sodium chicken broth
• 1 small jar pepperoncini
• 1 small jar pitted Kalamata olives
• 1 (2.5-ounce) can sliced black olives
• 1 small can/jar chipotle peppers in adobo
• 1 small jar peanut butter
• 1 small jar sliced pickles (optional, for Turkey Burgers)

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• Cornstarch
• 1 package (8-inch) round rice paper sheets
• 1 (12-ounce) package Palmini (hearts of palm linguini)
• 1 small package brown sugar
• 1 small package shelled pistachios (if buying from bulk bin, you would like ¼ cup)

Non-Food Items

*You may buy gluten free, if desired

Print Shopping List