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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 26-July 2)

So summer has officially began and I for one couldn’t be happier! Sunny days, warm breezy evenings and every little thing zucchini! If you happen to are a fan like me, try my Easy Zucchini Casserole, Giant Zucchini Parmesan or my kid approved Zucchini Tots! Prefer your zucchini on the sweet side? Take a look at my Chocolate Zucchini Bread and my Pineapple Zucchini Cupcakes with Cream Cheese Frosting for the proper sweet treat.

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One in all 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 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

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 may see the recipe builder used to find out those points and add it to your day (US only, you should 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 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 favor, 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 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 little thing you wish available to assist keep you on target.

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! If you happen to 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 little thing you could make all meals on the plan.

MONDAY (6/26)
B: Loaded Egg Muffins with 1 cup grapes
L: Grilled Chicken, Strawberry, Avocado Salad with Citrus Dressing
D: Cheesy Vegetarian Zucchini Enchiladas* (recipe x 2) with Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,099**

TUESDAY (6/27)
B: Loaded Egg Muffins with 1 cup grapes
L: Grilled Chicken, Strawberry, Avocado Salad with Citrus Dressing
D: LEFTOVER Cheesy Vegetarian Zucchini Enchiladas with LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,099**

WEDNESDAY (6/28)
B: Loaded Egg Muffins with 1 cup grapes
L: ⅓ Arugula Pasta Salad with Chickpeas
D: Mediterranean Meatballs

Total Calories: 1,108**

THURSDAY (6/29)
B: Loaded Egg Muffins with 1 cup grapes
L: ⅓ Arugula Pasta Salad with Chickpeas
D: Summer Vegetables with Sausage and Potatoes Skillet and Caprese Salad
Total Calories: 1,049**

FRIDAY (6/30)
B: Protein PB & J Smoothie Bowl
L: ⅓ Arugula Pasta Salad with Chickpeas
D: Fish Florentine with Garlic Mashed Potatoes

Total Calories: 1,157**

SATURDAY (7/1)
B: High-Protein Enchilada Scrambled Eggs (recipe x 4)
L: Smash Tacos
D: DINNER OUT

Total Calories: 722**

SUNDAY (7/2)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Tuna Poke Salad (recipe x 2)
D: Air Fryer Chicken Thighs with Mediterranean Quinoa Salad and Raw Shredded Brussels Sprouts with Lemon and Oil

Total Calories: 1,148**

*Make this huge batch of enchilada sauce so you’ve gotten leftover for breakfast Saturday morning.
**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 ½ kilos seedless grapes (any variety)
• 2 medium kiwi
• 2 small mangoes
• 1 medium navel orange
• 5 medium PLUS 1 large lemon
• 2 medium limes
• 1 (12-ounce) container fresh strawberries
• 5 large (7-ounce) Hass avocados
• 2 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium orange bell pepper
• 2 medium English cucumbers
• 6 mini (Persian) cucumbers (can sub 1 large English, if desired)
• 6 ounces Brussels sprouts (can purchase pre-shredded, if desired)
• 6 medium zucchini
• 2 medium heads garlic
• 1 pound baby red potatoes
• 2 kilos Yukon Gold potatoes
• 2 large bunches scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh rosemary or thyme
• 1 small bunch/container fresh dill
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 medium head butter lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell baby spinach
• 3 medium PLUS 1 large vine-ripened tomato
• 1 dry pint cherry or grape tomatoes
• 1 medium red onion
• 1 small PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless chicken breast
• 6 bone-in, skin-on chicken thighs
• 2 kilos 93% lean ground turkey
• 1 pound Italian chicken sausage
• 1 ¼ pound (4) thick skinless white firm fish fillets (equivalent to grouper, bass or halibut)
• 1 pound sushi grade tuna
• 1 package center-cut bacon

Grains*

• 1 small bag dry quinoa
• 1 small package corn tortillas (you wish 8)
• 1 package (8-inch) flour tortillas (you wish 8)
• 1 small package dry pearl Israeli couscous (whole wheat, in case you can find it)
• 1 package penne or rotini pasta
• 1 package unseasoned plain panko 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)
• Balsamic vinegar
• Garlic powder
• Onion powder
• Paprika
• Adobo seasoning
• Mexican hot chili powder
• Cumin
• Taco seasoning (or ingredients to make your personal)
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Rice wine vinegar
• Furikake
• Herbs de Provence or oregano

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs (buy an 18-pack in case you want some whole eggs in Enchilada Scrambled Eggs)
• 1 quart liquid egg whites
• 1 (8-ounce) bottle nonfat milk
• 1 (8-ounce) carton half and half
• 1 quart unsweetened vanilla almond milk
• 1 small tub whipped butter (can sub salted butter in Mashed Potatoes, if desired)
• 1 small box salted butter
• 1 box reduced fat cream cheese
• 1 small tub light sour cream
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) bag shredded cheddar cheese
• 2 (8-ounce) bags shredded reduced fat Mexican cheese mix (I like Sargento)
• 1 (8-ounce) log fresh mozzarella
• 1 small tub tzatziki sauce (optional, and might sub ½ cup Greek yogurt for Mediterranean Meatball
• Bowls, if desired)
• 1 small tub pico de gallo (or ingredients to make your personal)

Canned and Jarred

• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar sun dried tomatoes
• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo
• 1 small jar kalamata olives
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (29-ounce) can tomato sauce

Frozen

• 1 small package blueberries
• 1 small package sliced strawberries
• 1 small package chopped spinach (can sub fresh in Egg Muffins, if desired)
• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package chia seeds
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you wish ¼ cup)
• Prepared wasabi (in a tube)
• Monk fruit sweetener or stevia (or your favorite sweetener)
• 1 small package raw slivered almonds (if buying from bulk

Non-Food Items

*You may buy gluten free, if desired

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