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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 (July 10-16)

Because the summer heats up- we don’t want our kitchen to as well! Keep it cool with air fryer recipes like Perfect Air Fryer Shrimp, Chili-Lime Air Fryer Salmon or my Air Fryer Burst Tomato Burrata Caprese Salad. No air fryer? No problem! Try my Quick Pot recipes!

With grocery prices soaring, a lot of us are having to regulate, cut back 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 possibly can 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 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

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

About The Meal Plan

In case you’re latest 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 can 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’s best to aim for a minimum of 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 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 every part you wish readily available to assist keep you on course.

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 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 following day. The grocery list is comprehensive and includes every part it’s essential make all meals on the plan.

MONDAY (7/10)
B: Berry Cottage Cheese Breakfast Bowls
L: Taco Salad with 1 ounce avocado
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,063*

TUESDAY (7/11)
B: 2 scrambled eggs with 1 sliced whole grain toast and 1 cup cherries
L: Taco Salad with 1 ounce avocado
D: Tzatziki Fish Tacos with Mediterranean Bean Salad

Total Calories: 1,173*

WEDNESDAY (7/12)
B: Berry Cottage Cheese Breakfast Bowls
L: Taco Salad with 1 ounce avocado
D: Grilled Pesto Chicken and Tomato Kebabs with Grilled Vegetable Orzo Pasta Salad

Total Calories: 1,151*

THURSDAY (7/13)
B: 2 scrambled eggs with 1 sliced whole grain toast and 1 cup cherries
L: Taco Salad with 1 ounce avocado
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,029*

FRIDAY (7/14)
B: Berry Cottage Cheese Breakfast Bowls
L: Chicken Club Lettuce Wrap Sandwich and 1 cup cherries
D: Air Fryer Salmon with Maple Soy Glaze with Easy Garlic Broccolini and ¾ cup brown rice

Total Calories: 1,092*

SATURDAY (7/15)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and a peach
L: Grilled Chicken Salad with Strawberries and Spinach
D: DINNER OUT

Total Calories: 666*

SUNDAY (7/16)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup mixed berries
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with Air Fryer French Fries (recipe x 2)
D: Grilled Cumin Spiced Pork Tenderloin with Mexican-Inspired Grilled Corn Salad and Black Bean, Avocado and Cucumber and Tomato Salad (½ recipe)

Total Calories: 1,052*

*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 corresponding to coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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Shopping List

Produce

• 1 dry pint blackberries
• 1 dry pint raspberries
• 1 dry pint blueberries
• 1 (12-ounce) PLUS 1 (1-pound) package strawberries
• 4 medium peaches
• 1 pound fresh cherries
• 4 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
• 1 large head garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 1 large English cucumber
• 1 large zucchini
• 1 small PLUS 1 medium red bell pepper
• 1 medium yellow bell pepper
• 2 bunches broccolini
• 6 large ears of corn
• 2 medium Yukon Gold or Russet potatoes
• 1 large bunch scallions
• 1 small bunch celery
• 2 medium carrots
• 1 medium bag tri-color coleslaw mix (you wish 6 cups)
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 small head white cabbage
• 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell baby spinach
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh dill
• 1 large bunch/container fresh basil
• 1 medium bunch Italian parsley
• 1 small bunch cilantro
• 4 medium vine-ripened tomatoes
• 2 dry pints grape or cherry tomatoes
• 1 small PLUS 1 medium red onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 3 ounces sliced deli chicken or turkey breast
• 1 pound mild Italian chicken sausage
• 1 pound 93% lean ground turkey, beef or chicken (your alternative, for Taco Salad)
• 2 ¼ kilos boneless, skinless chicken breasts
• 1 pork tenderloin (about 1 pound)
• ¾ pound boneless, skinless white fish fillets (corresponding to cod, halibut or branzino)
• 1 ½ kilos (4) wild salmon fillets

Grains*

• 1 small loaf sliced whole wheat bread
• 1 package small (taco or street taco-size) flour tortillas
• 1 package orzo pasta
• 1 package plain panko breadcrumbs
• 1 medium package dry brown rice (or 5 cups pre-cooked)
• 1 small package unbleached all-purpose flour

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)
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Sriracha sauce
• Crushed red pepper flakes (optional, for Broccolini)
• Red wine vinegar
• Golden balsamic vinegar
• Regular or light mayonnaise
• Seasoned salt (corresponding to Montreal Steak Grill Mates)
• Tajin or Chili Lime seasoning

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container plain nonfat Greek yogurt
• 1 small container fresh pico de gallo (or ingredients to make your personal)
• 1 small package Cotija cheese
• 1 (8-ounce) chunk Gruyere cheese
• 1 (4-ounce) package soft goat cheese
• 1 small wedge fresh Parmesan or Parmigiano Reggiano cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 (8-ounce) package sliced reduced fat American or cheddar
• 1 (8-ounce) bottle nonfat milk
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 small jar mild salsa
• 1 (8-ounce) can tomato sauce
• 1 (15.5-ounce) can garbanzo beans
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton low sodium chicken braoth
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small package corn kernels (can sub 1 cup fresh corn in One Pot Orzo, if desired)

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you wish 6 tablespoons)

Non-Food Items

• Wood or metal skewers (you wish 16)
• Parchment paper

*You possibly can buy gluten free, if desired

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