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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.

Free 7 Day Healthy Meal Plan (July 24-30)

Not much says summer like a ripe, juice peach! Peak season for peaches is July and August so make certain to get some and check out my Grilled Peaches, Grilled Peach and Watermelon Burrata Salad, or these easy Peach Pie Cottage Cheese Bowls. Also they are great in smoothies or added to your chia cereal!

With grocery prices soaring, lots 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 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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge in case you 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

For those who’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

For those who’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 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 possibly can seek for recipes by course within the index. Depending in your goals, you must aim for at the very least 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 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 would like 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 possibly can join here. I’m loving all of the ideas everyone’s sharing! For those who 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 thing it’s good to make all meals on the plan.

MONDAY (7/24)
B: English Muffin Breakfast Sandwich
L: Hearts of Palm Peanut Noodle Stir Fry
D: Lighter Eggplant Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,086*

TUESDAY (7/25)
B: English Muffin Breakfast Sandwich
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto (½ recipe)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin with Fiesta Bean Salad
Total Calories: 1,163*

WEDNESDAY (7/26)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto
D: The Best Grilled Chicken Breast and Baked Ratatouille with Cheese
Total Calories: 1,214*

THURSDAY (7/27)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with ¾ cup brown rice**

Total Calories: 1,070*

FRIDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Pineapple Shrimp Fried Rice

Total Calories: 1,071*

SATURDAY (7/29)
B: Zucchini Bread and ½ cup cottage cheese with ¼ cup blueberries
L: Breakfast BLT Salad (recipe x 2)
D: DINNER OUT

Total Calories: 537*

SUNDAY (7/30)
B: LEFTOVER Zucchini Bread  with ½ cup nonfat plain Greek yogurt with 1 teaspoon honey and ¼ cup blueberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: BBQ Chicken with Grilled Corn on the Cob and Coleslaw
Total Calories: 1,066*

*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 reminiscent of coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an additional 3 cups brown rice for dinner Friday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium banana
• 2 small pineapples
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh berries (your selection)
• 5 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 small heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 3 medium eggplant
• 1 small yellow squash
• 4 small PLUS 2 large zucchini
• 5 medium ears of corn
• 1 small yellow bell pepper
• 1 small red bell pepper
• 5 small jalapenos (1 is optional, for Carne Asada Salad)
• 2 medium carrots (or 1 small bag pre-shredded)
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ medium head green cabbage (or 1 small bag pre-shredded)
• 1 large head Lacinato kale
• 2 small bunches scallions
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell mixed greens
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh basil
• 1 dry pint heirloom grape or cherry tomatoes
• 1 dry pint grape or cherry tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package turkey bacon (I like Applegate)
• 1 package center-cut bacon (can sub turkey bacon in Breakfast Salad, if desired)
• 1 pound 93% lean ground turkey
• 8 chicken drumsticks
• 2 kilos (8) boneless skinless chicken breast cutlets
• 1 (18-ounce) pork tenderloin
• 1 pound sushi grade salmon
• 1 (10-ounce) boneless strip steak
• 1 ¼ kilos peeled and deveined large shrimp

Grains*

• 1 package light whole wheat English muffins
• 1 package whole wheat spaghetti
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat or whole wheat flour
• 1 package (6-inch) white or whole wheat flour tortillas

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)
• Toasted sesame oil
• Regular or reduced sodium soy sauce*
• Fish sauce
• Sesame seeds (black and white, in case you can find them)
• Sriracha sauce
• Adobo seasoning (or ingredients to make your individual [preferred])
• Cumin
• Crushed red pepper flakes
• Pure maple syrup
• Ground cinnamon
• Dried Italian herbs
• Red wine vinegar
• Bay leaves
• Honey
• Vanilla extract
• Regular or light mayonnaise
• Seasoning salt (reminiscent of Lawry’s. Can sub adobo seasoning in BBQ Chicken, if desired))
• Yellow mustard
• Dijon mustard
• White wine vinegar
• BBQ sauce (or ingredients to make your individual)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small container prepared guacamole (or ingredients to make your individual)
• 1 small container pico de gallo (or ingredients to make your individual)
• 1 small block light Havarti cheese
• 1 small block or bag shredded Monterey Jack cheese
• 1 (16-ounce) bag part-skim mozzarella cheese
• 1 small package sliced cheddar or American cheese
• 1 (15-ounce) container part-skim ricotta (I like Polly-O)
• 1 small wedge fresh Pecorino Romano cheese
• 1 small wedge fresh Parmesan cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) PLUS 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small box butter

Canned and Jarred

• 1 small jar peanut butter
• 1 (28-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (32-ounce) jar marinara sauce (or ingredients to make your individual)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can crushed tomatoes
• 1 small jar unsweetened apple sauce

Misc. Dry Goods

• 1 small package brown sugar
• Baking soda
• Baking powder
• 1 (4-ounce) package chopped walnuts
• 1 small package pecan halves (if buying from bulk bin, you would like 2 tablespoons)
• Coloured sprinkles (optional, for topping Breakfast Banana Split)
• 1 (12-ounce) package Palmini (hearts of palm) linguini

*You possibly can buy gluten free, if desired

Print Shopping List