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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 (August 7-13)

As the height of summer now fades behind us, lets absorb every second we are able to! Still have a number of great summer veggies in your garden? Do that Late Summer Enchilada Pie or my easy Tomato and Zucchini Frittata– perfect for breakfast or dinner! Still must cool off? Try these Coconut Mango Ice Pops or Peaches and Cream Popsicles! They’re sure to do the trick!

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 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’ll be able to tear out and placed on your fridge when 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

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’ll be able to 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

For those who’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you’ll be able to 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 favor, you’ll be able to seek for recipes by course within the index. Depending in your goals, it is best to aim for no less than 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 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 the whole lot you wish readily available to assist keep you on course.

Lastly, when you’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you’ll be able to join here. I’m loving all of the ideas everyone’s sharing! For those who want to get on the e-mail list, you’ll be able to 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 you must make all meals on the plan.

MONDAY (8/7)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Ratatouille with Farro and a green salad*

Total Calories: 1,051**

TUESDAY (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Shrimp Quesadilla with Best Guacamole

Total Calories: 1,092**

WEDNESDAY (8/9)
B: High-Protein Zucchini Omelet for One
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a complete wheat bun with Quick Cabbage Slaw (recipe x 2) and ½ a corn on the cob

Total Calories: 1,189**

THURSDAY (8/10)
B: Blueberry Banana PB Smoothie
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Slow Cooker Pulled Pork on a complete wheat bun with Quick Cabbage Slaw and ½ a corn on the cob

Total Calories: 1,167**

FRIDAY (8/11)
B: Blueberry Banana PB Smoothie
L: Italian Chopped Salad (½ recipe) with ¼ raw almonds
D: Air Fryer Shrimp Sandwich with Tartar Sauce and Summer Tomato Salad
Total Calories: 1,131**

SATURDAY (8/12)
B: 3 Czech Crepes with Berries and Cream
L: Italian Chopped Salad (recipe x 2)
D: DINNER OUT

Total Calories: 541**

SUNDAY (8/13)
B: Three-Cheese Zucchini Quiche
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chicken Tenders Parmesan with Eggplant Sticks

Total Calories: 1,164**

*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 reminiscent of coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium peaches
• 2 medium bananas
• 1 (6-ounce) package fresh blackberries
• 1 (6-ounce) package fresh raspberries
• 1 (12-ounce) package fresh strawberries
• 3 medium lemons
• 2 medium limes
• 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
• 2 large English cucumbers
• 4 medium zucchini
• 1 large (about 1 ½ kilos) eggplant
• 1 medium head broccoli florets
• 1 medium red bell pepper
• 2 medium yellow bell peppers
• 1 medium jalapeno (PLUS 1 [optional] for Guacamole)
• 1 small head garlic
• 4 large ears of corn
• ¼ pound Brussels sprouts (or 1 small bag shredded)
• 1 small bag shredded carrots
• 1 small bunch scallions
• 1/2 small head red cabbage (or 1 small bag pre-shredded)
• 1 small head white cabbage
• 1 medium head Butter or Bibb lettuce
• 2 medium heads Romaine lettuce
• 1 (10-ounce) bag/clamshell mixed greens
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 large bunch/container fresh basil
• 1 small bunch fresh cilantro
• 3 medium PLUS 2 large vine-ripened tomatoes
• 5 large beefsteak or heirloom tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 1 small PLUS 2 medium red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless chicken breasts
• 1 ¼ kilos boneless, skinless chicken tenders
• 1 ¾ kilos jumbo peeled and deveined shrimp
• 2 ½ kilos boneless center-cut pork loin roast
• 1 small package sliced genoa salami

Grains*

• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry pearled farro
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 package regular or whole wheat seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 package high fiber tortillas (I exploit Ole Extreme or gluten free)
• 1 (8-pack) whole wheat hamburger buns
• 1 small package potato rolls (long or round, for Shrimp Sandwich)
• 1 small package all-purpose or white whole wheat 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)
• Cinnamon
• Honey
• Sesame oil
• Sriracha sauce
• Seasoned rice vinegar
• Black and white sesame seeds
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Red wine vinegar
• Hickory liquid smoke
• Garlic powder
• Apple cider vinegar
• Cayenne pepper
• Paprika
• Onion powder
• Chili powder
• Light mayonnaise

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) bag part-skim shredded mozzarella
• 1 (8-ounce) bag shredded Monterey or Pepper Jack cheese
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 pint 1% milk
• 1 container light whipped cream (can sub cottage cheese or yogurt with Czech crepes, if desired)
• 1 (8-ounce) container unsweetened plain almond milk
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 small tub light sour cream
• 1 (9-inch) pie dough

Canned and Jarred

• 1 jar marinara (or ingredients to make your individual)
• 1 small jar roasted red peppers
• 1 small jar PB2 (powdered peanut butter)
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 small jar dill pickles
• 1 small jar unsulfured molasses

Frozen

• 1 medium package frozen blueberries

Misc. Dry Goods

• 1 small package brown sugar
• 1 small package powdered sugar
• 1 small package shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package raw almonds (if buying from bulk bin, you wish ¼ cup)
• Cornstarch

*You possibly can buy gluten free, if desired

Print Shopping List