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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 19-25)

Summer arrives this week!!! Woohoo!! Who else is worked up!?! Try my grilling recipes, salads and simple summertime desserts like my Blueberry Galette or these festive Red White and Blue Fruit Skewers with Cheesecake Yogurt Dip for the proper meal for those lazy summer days.

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 certain 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 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 possibly can see the recipe builder used to find out those points and add it to your day (US only, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case you’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, it is best to aim for a minimum of 1500 calories* per day. There’s nobody size suits all, this may 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 the whole lot you wish 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! In case you 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 subsequent day. The grocery list is comprehensive and includes the whole lot that you must make all meals on the plan.

MONDAY (6/19)
B: Avocado Toast with Egg and an orange
L: Tuna Egg Salad over 2 cups mixed greens
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with a green salad*
Total Calories: 1,038**

TUESDAY (6/20)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini
D: Chipotle Chicken with Cilantro Lime Rice (recipe x 2), Pico de Gallo and Best Guacamole Recipe

Total Calories: 1,156**

WEDNESDAY (6/21)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Steak Kebabs with Chimichurri, LEFTOVER Cilantro Lime Rice and Veggie Kabobs

Total Calories: 1,178**

THURSDAY (6/22)
B: English Muffin Breakfast Sandwich with a peach
L: Buffalo Chicken Salad
D: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,069**

FRIDAY (6/23)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Turkey Stuffed Peppers with 1 cup LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,309**

SATURDAY (6/24)
B: Protein Bagels with Cottage Cheese with Classic Egg Salad
L: 1 ½ cups Italian Pasta Salad
D: DINNER OUT

Total Calories: 705**

SUNDAY (6/25)
B: Green Smoothie Bowl (recipe x 4)
L: LEFTOVER Italian Pasta Salad with Grilled Pesto Shrimp Skewers
D: One Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,202**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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.

*Google doc

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Shopping List

Produce

• 1 (6-ounce) container fresh berries (your selection)
• 1 (12-ounce) container fresh strawberries
• 4 medium bananas
• 1 medium orange (any variety)
• 2 medium mangoes
• 2 medium peaches
• 7 medium limes
• 2 medium heads garlic
• 4 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium PLUS 2 large ears of corn
• 2 medium zucchini
• 1 small PLUS 1 large cucumber
• 3 mini cucumbers (can sub a small English, if desired)
• 1 medium PLUS 3 large red bell peppers
• 1 medium yellow bell pepper
• 1 large jalapeno pepper
• 1 small bunch celery
• 1 small package baby carrots
• 2 ½ kilos broccoli florets
• 1 small bunch scallions
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large bunch/container fresh basil
• 1 (1-pound) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 package baby Romaine leaves or 1 small head Butter lettuce
• 3 pints cherry or grape tomatoes
• 7 medium vine-ripened tomatoes
• 3 medium PLUS 1 large red onion
• 1 medium yellow onion
• 1 small white onion

Meat, Poultry and Fish

• 1 1/2 kilos (8) boneless, skinless chicken thighs
• 1 pound mild Italian chicken sausage
• 1 package turkey bacon (I like Applegate)
• 4 ounces sliced genoa salami
• ½ pound boneless, skinless chicken breast (or 6 ½ ounces pre-cooked or canned)
• 1 pound 93% lean ground turkey
• 1 ¼ kilos sirloin or angus beef
• 1 ½ kilos peeled and deveined jumbo shrimp
• 1 ½ kilos (4) wild salmon fillets

Grains*

• 1 (1-pound) package dry orzo pasta
• 1 (1-pound) package fusilli pasta
• 1 (1-pound) package cavatelli pasta (should purchase fresh or frozen, if desired)
• 1 small bag dry brown rice (or 4 ½ cups pre-cooked)
• 1 small bag extra-long grain white or basmati rice
• 1 small package unbleached all-purpose flour
• 1 package light whole wheat English muffins
• 1 small loaf sliced whole grain bread (can sub an English muffin in Avocado Toast, if desired)

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)
• Mayonnaise
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Ancho chile powder
• Cumin
• Oregano
• Frank’s RedHot Sauce
• Apple cider vinegar
• Crushed red pepper flakes
• BBQ sauce
• Garlic powder
• Pure maple syrup
• Reduced sodium soy sauce*
• Sriracha sauce
• Ketchup (optional, for Breakfast Sandwich)
• Optional bagel toppings: the whole lot bagel seasoning, sesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Paprika
• Red wine vinegar
• Parsley

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint unsweetened almond milk
• 1 pint protein milk (or any milk of your selection)
• 1 (8-ounce) container plain yogurt of your selection (dairy or non-dairy)
• 1 (8-ounce) package shredded reduced fat cheddar cheese
• 1 small package sliced cheddar or American cheese
• 1 small block reduced fat provolone or mozzarella cheese
• 1 small wedge Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub 6 tablespoons Parmesan in Summer Cavatelli, if desired)
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small container light blue cheese dressing (or ingredients to make your individual. Optional for Buffalo Chicken Salad)

Canned and Jarred

• 1 small jar pepperoncini
• 1 small can sliced black olives
• 1 small can/jar chipotle peppers in adobo
• 1 (15-ounce) can chickpeas
• 1 (15.5-ounce) can black beans
• 1 (32-ounce) carton low sodium chicken broth
• 1 small jar marinara (or ingredients to make your individual)
• 1 (8-ounce) can tomato sauce
• 1 (2.6-ounce) pouch light tuna in water

Frozen

• 1 small package corn kernels (can sub 1 fresh ear of corn in Orzo with Sausage, if desired)
• 1 large package diced mango

Misc. Dry Goods

• 1 small container vanilla protein powder (I like Orgain)
• 1 small package chia seeds (if buying from bulk bin, you wish ¼ cup)
• 1 small package unsweetened dried coconut flakes (if buying from bulk bin, you wish ½ cup)
• Baking powder

Non-Food Items

*You may buy gluten free, if desired

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