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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 (Sept 11-17)

Thanks to everyone who has preordered my recent cookbook health foods diets Easy, which has delicious, healthy recipes with 7 ingredients or less! I’m so excited to announce that I’ll be signing cookbooks at Williams Sonoma in Short Hills NJ, Monday, September 18 6 pm, get your tickets here: https://skinnytastebooktour.squadup.com/

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 sure meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge if you happen to 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, 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’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’s best to aim for not less than 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 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 all the things you wish available to assist keep you on the right track.

Lastly, if you happen to’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 following day. The grocery list is comprehensive and includes all the things it is advisable make all meals on the plan.

MONDAY (9/11)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry Avocado Salad with Citrus Dressing
D: Pasta with Creamy Zucchini Sauce and Summer Tomato Salad
Total Calories: 1,103*

TUESDAY (9/12)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry Avocado Salad with Citrus Dressing
D: Barbacoa Beef tacos with 2 corn tortillas, Pico de Gallo Salsa and a couple of ounces avocado

Total Calories: 1,021*

WEDNESDAY (9/13)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Rainbow Quinoa Salad with Lemon Dressing 
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice and Corn Salsa
Total Calories: 1,037*

THURSDAY (9/14)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Rainbow Quinoa Salad with Lemon Dressing 
D: Sheet Pan Turkey Meatloaf and Broccoli and Paprika Smashed Potatoes
Total Calories: 1,103*

FRIDAY (9/15)
B: Cinnamon-Raisin Overnight Oats
L: Rainbow Quinoa Salad with Lemon Dressing 
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Skillet Mexican Zucchini

Total Calories: 1,232*

SATURDAY (9/16)
B: Berry Cottage Cheese Breakfast Bowls (recipe x 4)
L: Spicy California Shrimp Stack with 1 cup (in pod) edamame
D: DINNER OUT

Total Calories: 586*

SUNDAY (9/17)
B: Huevos Rancheros (recipe x 2)
L: Cheeseburger Salad
D: Grilled Chicken Sandwich and Creamy Cucumber Salad
Total Calories: 1,191*

*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

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Shopping List

Produce

• 1 small pineapple
• 2 medium pears (any variety)
• 1 medium navel orange
• 4 medium lemons
• 8 medium limes
• 1 small banana
• 1 medium mango
• 1 (12-ounce) container fresh strawberries
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 2 small (5-ounce) PLUS 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 4 small jalapenos
• 1 large red bell pepper
• 1 medium yellow bell pepper
• 1 small PLUS 2 medium cucumbers
• 2 Persian (mini) cucumbers (can sub a small English cucumber, if desired)
• 2 ½ kilos zucchini
• 3 medium ears of corn
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• 1 ¾ pound broccoli florets
• 1 pound baby gold potatoes
• 4 medium carrots (or 1 small bag pre-shredded)
• ½ small head red cabbage (or 1 small bag pre-shredded, if desired)
• ½ small head green cabbage (or 1 small bag pre-shredded, if desired)
• 1 medium head Romaine lettuce
• 1 medium head butter or Bibb lettuce
• 1 medium bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens Shrimp Stack, if desired)
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Smashed Potatoes, if desired)
• 6 large heirloom or beef steak tomatoes
• 1 medium plum tomato
• 2 small PLUS 8 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 medium red onion
• 1 small white onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package uncured turkey bacon (I like Applegate)
• 2 kilos boneless, skinless chicken breasts
• 1 ¼ pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 3 kilos beef eye or round or bottom round roast
• ½ pound cooked peeled shrimp
• 1 ½ kilos (4) skin-on wild salmon fillets

Grains*

• 1 large package (6-inch) corn tortillas (you wish 16)
• 1 package small whole wheat hamburger buns
• 1 small container quick cooking oats
• 1 small bag dry quinoa (or 4 cups pre-cooked)
• 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
• 1 small package extra-long grain white or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice, if desired)
• 1 (16-ounce) package short pasta, equivalent to cavatappi, fusilli or rigatoni

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)
• Garlic powder
• Onion powder
• Seasoning salt or adobo
• Cumin
• Oregano
• Ground cloves
• Bay leaves
• Ketchup
• Yellow mustard
• Dijon mustard
• Red wine vinegar
• Thyme
• Worcestershire sauce
• Paprika
• Smoked paprika
• Cayenne pepper
• Cinnamon
• Tajin classic or chili-lime seasoning
• Honey or maple syrup (optional, for Berry Cottage Cheese Bowls)
• Furikake or sesame seeds
• Reduced sodium soy sauce*
• Regular or light mayonnaise
• Sriracha sauce
• Seasoned rice vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 medium package cotija cheese or queso blanco
• 1 (8-ounce) package shredded regular or reduced fat cheddar cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container unsweetened almond milk (or milk of your selection)

Canned and Jarred

• 1 (4-ounce) can diced green chiles
• 1 large jar dill pickle spears
• 1 large jar dill pickle chips
• 1 small jar pickled jalapenos
• 1 (14.5-ounce) can chicken or vegetable broth
• 1 small can or jar chipotle peppers in adobo sauce

Frozen

• 1 large bag (in pod) edamame

Misc. Dry Goods

• 1 small package raw slivered almonds (if buying from bulk bin, you wish about ¾ cup)
• 1 small package ground flax seeds (if buying from bulk bin, you wish about 1 tablespoon)
• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package raisins (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chopped walnuts (if buying from bulk bin, you wish 1 tablespoon)
• Monk fruit sweetener, stevia or your favorite sweetener

Non-Food Items

*You may buy gluten free, if desired

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