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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 28-Sept 3)

I can’t imagine the tip of summer is upon us! I like Labor Day weekend but it surely is at all times just a little sad to say goodbye to all of the sunny memories remodeled the summer. With that being said though, as hot as some areas have been, I’m sure loads of individuals are looking forward to some cooler weather! Send summer out with a bang with these 20 Best Burger Recipes, amazing sides like this easy grilled corn and end it with a sweet dessert like my Grilled Pineapple!

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’ll be able to 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 for those who 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

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 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 case you’re latest 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, it is best to aim for a minimum of 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 all the pieces you wish available to assist keep you on the right track.

Lastly, for those who’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 case 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 following day. The grocery list is comprehensive and includes all the pieces it is advisable to make all meals on the plan.

MONDAY (8/28)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Eggplant Meatballs with 1 cup whole wheat spaghetti and an arugula salad (2 cups arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light vinaigrette)

Total Calories: 1,120*

TUESDAY (8/29)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Slow Cooker Chicken Tacos

Total Calories: 1,152*

WEDNESDAY (8/30)
B: Greek Cottage Cheese Bowl
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Sheet Pan Turkey Meatloaf and Broccoli with ¾ cup brown rice**
Total Calories: 1,079*

THURSDAY (8/31)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Korean Beef Rice Bowls

Total Calories: 1,121*

FRIDAY (9/1)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Spiralized Greek Cucumber Salad with Lemon and Feta and an entire grain roll
D: Blackened Shrimp and Grits and String Beans with Garlic and Oil
Total Calories: 1,096*

SATURDAY (9/2)
B: Babka-Inspired Bagels # with 2 tablespoons light cream cheese and 1 cup mixed berries
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT

Total Calories: 737*

SUNDAY (9/3)
B: Lox and Eggs with Onions (recipe x 2)
L: Pizza Sausage Rolls with 8 baby carrots
D: Chicken Stroganoff with 1 cup egg noodles

Total Calories: 1,071*

*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.
**Make an additional 3 cups rice for dinner Thursday

#Double dough recipe for lunch Sunday

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium bananas
• 3 (6-ounce) containers berries (your selection)
• 2 medium limes
• 1 medium lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
• 1 large ear of corn
• 1 medium jalapeno
• 1 medium head garlic
• 1 (2-inch) piece fresh ginger
• 1 (1 1/4 -pound) eggplant
• 1 pound sweet potatoes (about 2 medium)
• 1 medium PLUS 1 large zucchini
• 1 small PLUS 1 medium English cucumber
• 8 ounces sliced cremini mushrooms
• 1 ½ kilos broccoli florets
• 1 pound green beans
• 1 medium green bell pepper
• 1 medium package baby carrots
• 1 medium bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 (1-pound) container baby arugula
• 1 small head red cabbage (or 1 small bag pre-shredded)
• 1 dry pint grape or cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 small red onion
• 3 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 2 ¼ pound 93% lean ground turkey
• 1 pound 93% lean ground chicken
• 1 ½ kilos boneless, skinless chicken breasts
• ½ pound thin-sliced chicken breast cutlets
• 2 raw chicken Italian sausage links
• 1 pound 93% lean ground beef
• 1 pound jumbo shrimp
• 6 ounces sliced Nova lox

Grains*

• 1 package egg noodles
• 1 package whole wheat spaghetti
• 1 medium package unbleached all-purpose flour
• 1 loaf sliced sourdough bread
• 1 small package quick cooking grits
• 1 small package quick oats
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 whole grain roll (can sub a slice of sourdough to go together with Greek Cucumber Salad, if desired)
• 1 medium package corn tortillas (you wish 12)
• 1 package Italian seasoned breadcrumbs

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)
• Crushed red pepper flakes
• Cumin
• Light vinaigrette dressing
• Garlic powder
• Adobo seasoning
• Worcestershire sauce
• Ketchup
• Reduced sodium soy sauce
• Sesame oil
• Paprika
• Cayenne
• Oregano
• Cinnamon
• Sesame seeds (optional, for Sausage Rolls)
• Gochujang sauce

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small container sour cream
• 1 small tub light cream cheese
• 1 small tub part-skim ricotta (optional, for serving with Eggplant Meatballs)
• 1 (8-ounce) package shredded mozzarella cheese
• 1 box unsalted butter
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small chunk fresh feta cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 2 ounces Parmesan in Eggplant Meatballs, if desired)
• 1 small chunk sharp cheddar cheese
• 1 (8-ounce) container unsweetened plain almond milk
• 1 pint skim milk
• 1 package sliced provolone or mozzarella cheese

Canned and Jarred

• 1 small jar chunky mild or medium salsa
• 1 jar marinara sauce (or ingredients to make your personal)
• 1 small jar pizza sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton low sodium chicken broth
• 1 small jar chicken flavor Higher than Bouillon
• 1 (15-ounce) can black beans
• 1 small jar powdered peanut butter (comparable to PB2)
• 1 small jar pitted kalamata olives

Frozen

Misc. Dry Goods

• Granulated sugar
• Baking powder
• Mini semi-sweet chocolate chips
• Light brown sugar

Non-Food Items

*You’ll be able to buy gluten free, if desired

Print Shopping List