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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 14-20)

It’s the right time of 12 months to take into consideration meal prep as summer activities begin to die down and our children return to highschool, and health foods diets Meal Prep is the right cookbook to enable you to save time, money and calories as fall kicks into gear. Between that and my recent cookbook health foods diets Easy, which has delicious, healthy recipes with 7 ingredients or fewer, getting dinner on the table will likely 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 every of 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 possibly can 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 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, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case you’re recent 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 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 possibly can seek for recipes by course within the index. Depending in your goals, you must aim for a minimum of 1500 calories* per day. There’s nobody size suits all, this can 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 all the things 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! 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 all the things you must make all meals on the plan.

MONDAY (8/14)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Portobello Burger with Mozzarella and Pesto Mayo and Red Potato Salad
Total Calories: 1,068*

TUESDAY (8/15)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Steak Fajitas with Cilantro Lime Cauliflower Rice
Total Calories: 1,261*

WEDNESDAY (8/16)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,125*

THURSDAY (8/17)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: Mediterranean Boneless Pork Chops with Summer Vegetables with Chopped Feta Salad

Total Calories: 1,147*

FRIDAY (8/18)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Noodle Peanut Stir Fry
D: Grilled Shrimp Panzanella Skewers with Chopped Wedge Salad
Total Calories: 1,048*

SATURDAY (8/19)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: DINNER OUT

Total Calories: 589*

SUNDAY (8/20)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Zucchini Gnocchi  
Total Calories: 1,119*

*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

Print Shopping List

Shopping List

Produce

• 5 medium bananas
• 2 medium PLUS 2 large peaches
• 1 pound seedless red or green grapes
• 2 (6-ounce) containers fresh berries (can sub frozen mixed berries in Sheet Pan Pancakes, if desired)
• 1 large lemon
• 2 medium limes
• 1 medium ear of corn (can sub 1 small bag frozen kernels, if desired)
• 1 medium head garlic
• 1 (2-inch) piece fresh ginger
• 3 ½ kilos zucchini
• 1 small yellow squash
• 1 medium English cucumber
• 4 large portobello mushroom caps
• 1 ½ kilos baby red potatoes
• 1 small bunch celery
• 1 (2-pound) bag carrots
• 1 large red bell pepper
• 1 medium yellow bell pepper
• 2 medium green bell peppers
• 1 medium head cauliflower
• 1 large bunch scallions
• 1 small bunch fresh cilantro
• 1 bunch/container fresh dill
• 1 small bunch/container fresh basil
• 2 large heads Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell baby spinach
• 2 small PLUS 5 medium vine-ripened tomatoes
• 1 (1-pound) container cherry or grape tomatoes
• 2 small red onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 small package turkey kielbasa
• 1 pound mild Italian chicken sausage
• 1 package center-cut bacon
• ¾ pound sliced deli chicken or turkey breast
• 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces canned or pre-cooked)
• 1 (3-pound) whole raw chicken
• 1 pound (8) thin sliced center cut boneless pork chops
• 1 ½ kilos flank steak
• 18 ounces jumbo peeled shrimp

Grains*

• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small sourdough roll
• 1 small loaf sliced whole wheat bread
• 1 package low calorie whole wheat hamburger buns
• 1 medium package (6-inch) flour or corn tortillas (you would like 12)
• 1 small package orzo

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)
• Regular or light mayonnaise
• Frank’s RedHot Sauce
• Sriracha sauce
• White wine vinegar
• Red wine vinegar
• Balsamic vinegar
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Steak seasoning (equivalent to Montreal Steak Grill Mates)
• Reduced sodium Montreal Chicken seasoning
• Garlic powder
• Cumin
• Cinnamon
• Oregano
• Dijon mustard
• Pure maple syrup
• Vanilla extract

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint nonfat milk
• 1 pint 1% buttermilk
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small package blue cheese
• 1 small package feta cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small wedge Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan cheese in Zucchini Gnocchi, if desired)
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 small box unsalted butter

Canned and Jarred

Misc. Dry Goods

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

Non-Food Items

• Bamboo or metal skewers
• Parchment paper

*You may buy gluten free, if desired

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