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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 31-August 6)

It’s the proper time of 12 months to take into consideration meal prep as summer activities die down and health foods diets Meal Prep is the proper cookbook to assist you to save time, money and calories. Between that and my recent cookbook health foods diets Easy (available for pre-order), which has delicious, healthy recipes with 7 ingredients of fewer, getting dinner on the table will probably be easier than ever!

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 certain 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 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 the event 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 may 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 the event you’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 are 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 may seek for recipes by course within the index. Depending in your goals, you need to aim for at the very least 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 cash. You’ll dine out less often, waste less food and also you’ll have every part you would like available to assist keep you on the right track.

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! In the event you 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 subsequent day. The grocery list is comprehensive and includes every part it’s worthwhile to make all meals on the plan.

MONDAY (7/31)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Giant Zucchini Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,065*

TUESDAY (8/1)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Steak Taco Lettuce Wraps with Mexican-Inspired Grilled Corn Salad with Cotija

Total Calories: 1,022*

WEDNESDAY (8/2)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Air Fryer Asian Meatballs

Total Calories: 1,132*

THURSDAY (8/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce
D: Grilled Bourbon Chicken with Quick Spiralized Zucchini and Grape Tomatoes (recipe x 2)

Total Calories: 1,148*

FRIDAY (8/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice**
Total Calories: 1,094*

SATURDAY (8/5)
B: Caramelized Onion, Red Pepper and Zucchini Frittata
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 590*

SUNDAY (8/6)
B: Roasted Strawberry Almond Flour Muffins with ¾ cup nonfat plain Greek yogurt, 1 teaspoon honey and ½ cup fresh mango
L: Seattle Asian Salmon Bowl
D: Turkey Burger with Air Fryer French Fries (recipe x 2)

Total Calories: 1,159*

*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.
**Make an additional 2 cups rice for lunch Sunday, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium over ripe bananas
• 1 medium lemon
• 2 medium limes
• 3 small mangoes
• 1 medium kiwi
• 1 (12-ounce) container fresh strawberries
• 4 small (5-ounce) Hass avocados (plus 1 (optional) extra for Turkey Burgers, if desired)
• 1 medium English cucumber
• 4 Persian (mini) cucumbers (can sub one other medium English, if desired cucumber)
• 3 medium PLUS 2 large PLUS 1 giant zucchini
• 1 medium yellow squash
• 1 small container fresh sprouts (resembling daikon radish sprouts)
• 2 medium Russet or Yukon Gold potatoes
• 1 medium PLUS 1 large red bell pepper
• 1 small jalapeno
• 6 large ears of corn
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 2 large bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 large head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell mixed baby greens
• 3 medium vine-ripened tomatoes (plus 1 or 2 extra [optional] for Turkey Burgers, if desired)
• 2 dry pints grape or cherry tomatoes
• 1 medium white onion
• 1 small red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 2 kilos 93% lean ground turkey
• 1 ½ kilos boneless, skinless chicken thighs
• 2 kilos (4) boneless, skinless chicken breasts
• 1 pound thin sirloin steak
• 1 pound sushi grade tuna
• 1 pound wild salmon
• 1 pound jumbo shrimp
• 1 small package turkey or chicken Andouille sausage or Kielbasa

Grains*

• 1 small package quaint or quick oats
• 1 package whole wheat spaghetti
• 1 package seasoned whole wheat breadcrumbs
• 1 package plain panko breadcrumbs
• 1 medium package dry brown rice (or 8 cups pre-cooked)
• 1 small package almond flour
• 1 small package oat flour (could make your individual with quaint or quick oats, if desired)
• 1 package small hamburger buns

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)
• Cinnamon
• Vanilla extract
• Oregano
• Paprika
• Turmeric
• Cumin
• Mayonnaise
• Apple cider vinegar
• Garlic powder
• Cajun or Creole seasoning
• Tajin or chili lime seasoning
• Sesame oil
• Sriracha sauce
• Reduced sodium soy sauce
• BBQ sauce (or ingredients to make your individual)
• Apple cider vinegar
• Crushed red pepper flakes
• Rice wine vinegar
• Wasabi paste
• Furikake
• Honey
• Toasted sesame seeds
• Mirin
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup parmesan in Zucchini Parmesan, if desired)
• 1 small wedge Parmesan cheese
• 1 small package Cotija cheese
• 1 small box unsalted butter
• 1 (16-ounce) PLUS 1 (32-ounce) containers nonfat plain Greek yogurt
• 1 (8-ounce) container nonfat plain whole milk yogurt (I like Stonyfield)
• 1 (8-ounce) container unsweetened vanilla almond milk

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar mild harissa (optional, for topping Food Cart Chicken)
• 1 jar marinara
• 1 small jar unsweetened apple sauce
• 1 (15-ounce) can low sodium chicken broth
• 1 small jar sliced pickles (optional, for Turkey Burgers)
• 1 (2.6-ounce) packet light tuna in water

Frozen

• 1 large bag shelled edamame (you would like 3 cups)

Misc. Dry Goods

• 1 small package vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips (resembling Lily’s)
• 1 small package granulated sugar
• 1 small package brown sugar
• 1 small package chia seeds (if buying from bulk bin, you would like ¼ cup)
• 1 small package monk fruit sweetner, stevia or sweetener of your alternative
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you would like 2 tablespoons)
• 1 small bottle bourbon
• Baking powder
• Baking soda
• 1 small package nori (roasted seaweed)

*You possibly can buy gluten free, if desired

Print Shopping List