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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 21-27)

As a few of you’ll be able to probably tell, one in all my favorite late summer veggies is……eggplant!! My Grilled Veggie Towers with Mozzarella, Stuffed Eggplant Parmesan, Lighter Eggplant Parmesan or if you have got my health foods diets Air Fryer Dinners Cookbook, my Air Fryer Eggplant Parmesan is a must! This Chicken Eggplant Parmesan can also be a fun twist! Enjoy!

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. Certainly one 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 certain meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge should 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

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’ll be able to see the recipe builder used to find out those points and add it to your day (US only, you have 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’ll be able to 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 favor, you’ll be able to seek for recipes by course within the index. Depending in your goals, you need to aim for no less than 1500 calories* per day. There’s nobody size matches all, this can 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 money. You’ll dine out less often, waste less food and also you’ll have all the things you wish readily available to assist keep you on target.

Lastly, should 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! In case you 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 all the things you might want to make all meals on the plan.

MONDAY (8/21)
B: Tropical Chia Pudding Breakfast Bowl
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,006*

TUESDAY (8/22)
B: Tropical Chia Pudding Breakfast Bowl
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Smash Tacos with Mexican Cauliflower “Rice”

Total Calories: 1,136*

WEDNESDAY (8/23)
B: High-Protein Scrambled Eggs with Cottage Cheese with ¼ cup salsa and a pair of ounces avocado
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 1 cup cherries
D: Grilled Steak with Tomatoes, Red Onion and Balsamic, and Grilled Corn Salad with Feta and Grilled Asparagus

Total Calories: 1,010*

THURSDAY (8/24)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Grilled Steak with Tomatoes, Red Onion and Balsamic and Grilled Corn Salad with Feta
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 1,047*

FRIDAY (8/25)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Grilled Steak with Tomatoes, Red Onion and Balsamic and Grilled Corn Salad with Feta
D: Air Fryer Fish Sticks with Lemony Hearts of Palm and Avocado Salad
Total Calories: 1,179*

SATURDAY (8/26)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: Antipasto Salad (recipe x 4)
D: DINNER OUT

Total Calories: 623*

SUNDAY (8/27)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Chicken Eggplant Parmesan with Sauteed Baby Zucchini (recipe x 2)
Total Calories: 1,134*

*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 comparable to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Double dough recipe for Pizza Bites on Saturday

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 pound cherries
• 2 small PLUS 2 medium bananas
• 1 small PLUS 3 medium lemons
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
• 1 small jalapeno
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium orange bell pepper
• 1 small bunch celery
• 7 medium ears of corn
• 1 ½ kilos asparagus
• 1 medium head cauliflower (or 1 medium bag riced)
• 1 pound baby red potatoes
• 1 small eggplant
• 1 medium cucumber
• 2 medium zucchini
• 2 packages baby zucchini (you wish about 40)
• 1 (2-pound) package baby carrots
• 1 medium head garlic
• 1 (1-pound) bag/clamshell baby arugula
• 1 small head Romaine lettuce
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 2 medium heirloom tomatoes
• 4 medium vine-ripened tomatoes
• 2 medium plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 large red onion
• 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (4 small) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound Italian chicken sausage
• ½ pound skinless wild salmon
• 1 ½ kilos skinless wild cod, sea bass or haddock
• 2 kilos flank or London broil steak
• 1 package center-cut bacon
• 1 package turkey pepperoni
• 1 package sliced prosciutto di Parma

Grains*

• 1 small loaf sourdough bread
• 1 small package corn tortillas (you wish 8)
• 1 package unbleached all-purpose flour
• 1 package seasoned panko breadcrumbs
• 1 package quick or quaint oats
• 1 package whole wheat fusilli or other short pasta (I like Delallo)

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)
• Oregano
• Pure maple syrup
• Ground ginger
• Crushed red pepper flakes
• Old Bay seasoning
• Paprika
• Smoked paprika
• Dijon mustard
• Regular or light mayonnaise
• Garlic powder
• Balsamic vinegar
• Taco seasoning (or ingredients to make your personal)
• Cayenne pepper
• Cumin

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 medium container Pico de Gallo (or ingredients to make your personal)
• 1 small package feta
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (6-ounce) chunk fresh mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 quart unsweetened vanilla almond milk
• 1 (6 or 8-ounce) container low fat cottage cheese (I like Good Culture)

Canned and Jarred

• 1 large jar marinara sauce (or ingredients to make your personal)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 medium jar roasted red peppers
• 1 small jar pepperoncini
• 1 medium jar Giardiniera
• 1 large jar pitted green or black olives
• 1 (14-ounce) can hearts of palm
• 1 small jar dill pickles
• 1 small jar creamy peanut butter

Frozen

• 1 medium bag peas
• 1 medium bag strawberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish about 1/3 cup)
• 1 small package monk fruit, stevia or your favorite sweetener
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you wish 3 tablespoons)
• 1 small package raw or roasted almonds (if buying from bulk bin, you wish 2 tablespoons)
• Baking powder

Non-Food Items

*You may buy gluten free, if desired

Print Shopping List