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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 18-24)

I’m SO excited to fulfill everyone this Monday, September 18th at 6:00-8pm, at Williams Sonoma in Short Hills Mall Recent Jersey, for a book signing for my latest cookbook health foods diets Easy! Get your tickets here. In the event you’re within the Long Island area, I could have a book signing at Uncle Guiseppe’s North Babylon location from 2-4pm on 9/23, no tickets required. And for those who pre-ordered my book, there’s still time to get your free bonus pack with sneak peak recipes and a couple of bonus recipes, fill out the shape here.

With grocery prices soaring, lots 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 the event 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, you could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In the event 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 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 may seek for recipes by course within the index. Depending in your goals, you need to aim for not less than 1500 calories* per day. There’s nobody size matches all, it will 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 every thing you wish available to assist keep you heading in the right direction.

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 the event 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 every thing it’s essential make all meals on the plan.

MONDAY (9/18)
B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole grain bread and a pear
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,224*

TUESDAY (9/19)
B: Protein PB & J Smoothie Bowl
L: Classic Egg Salad on 1 slice whole grain bread and an apple
D: Chipotle Chicken with Chipotle’s Cilantro Lime Rice, Quick and Delicioso Cuban Style Black Beans and Corn Salsa

Total Calories: 1,239*

WEDNESDAY (9/20)
B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole grain bread and a pear
D: One Pan Roasted Potatoes , Sausage and Peppers

Total Calories: 1,076*

THURSDAY (9/21)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
raspberries
L: Classic Egg Salad over 2 cups mixed greens with ¼ cup raw almonds
D: Slow Cooker Pork and Green Chili Stew with Quick Pot Rice and 1 ounce avocado

Total Calories: 1,194*

FRIDAY (9/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
raspberries
L: LEFTOVER Slow Cooker Pork and Green Chili Stew with Quick Pot Rice and 1 ounce avocado
D: Corn Tomato Avocado Salad

Total Calories: 1,294*

SATURDAY (9/23)
B: Mini Pumpkin Chocolate Chip Muffins with ½ cup low fat cottage cheese
L: Chicken Nuggets (recipe x 2) with 8 baby carrots and Low Fat Buttermilk Dressing
D: DINNER OUT

Total Calories: 601*

SUNDAY (9/24)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Chicken Nuggets with 8 baby carrots and Low Fat Buttermilk Dressing
D: Air Fryer Steak with Fall Brussels Sprouts Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,009*

*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 akin to coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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Shopping List

Produce

• 1 small Honeycrisp apple
• 2 medium apples (any variety)
• 4 medium pears (any variety)
• 1 dry pint raspberries
• 4 medium limes
• 1 medium lemon
• 2 large bananas
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 1 small head garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 small PLUS 1 medium jalapenos
• 1 medium PLUS 1 large red bell peppers
• ¾ pound Brussels sprouts (or 1 small bag pre-shredded)
• 3 small PLUS 1 large ears of corn
• 3 Persian (mini) cucumbers (can sub 1 large English, if desired)
• 1 ½ kilos Russet or Recent potatoes
• 1 large bag baby carrots
• 1 (16-ounce) bag tri-color coleslaw mix (red and green cabbage with shredded carrots)
• 1 (5-ounce) bag/clamshell mixed greens
• 1 large bunch scallions
• 1 small bunch/container fresh chives (can sub scallion greens in Egg Salad and Ranch Dressing, if desired)
• 1 small bunch/container fresh rosemary (can sub ½ teaspoon dry in Sheet Pan Potatoes, Sausage, if desired)
• 1 small bunch fresh cilantro
• 1 small bunch fresh parsley
• 2 small vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 medium red onion
• 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 ½ kilos (4) 1-inch thick sirloin steaks
• 2 kilos pork tenderloin
• 1 pound Italian chicken sausage
• 3 kilos 93% lean ground chicken (NOT breast only)
• 1 ½ kilos boneless, skinless chicken thighs
• 1 pound (4) skinless firm white fish fillets akin to cod, snapper or mahi mahi

Grains*

• 1 small container quaint oats
• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 medium package dry long grain white rice
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour (I like King Arthur)
• 1 small package corn tortillas (you wish 8)
• 1 package seasoned breadcrumbs

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Virgin coconut oil (can sub canola oil in Pumpkin Muffins, if desired)
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Pure maple syrup
• Vanilla extract
• Nutmeg
• Regular or light mayonnaise
• Paprika
• Gochujang sauce
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Ancho chili powder
• Cumin
• Oregano
• Red wine vinegar
• White balsamic vinegar
• Bay leaves
• Garlic powder
• Onion powder
• Tajin or chili-lime seasoning
• Pumpkin pie spice
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 quart unsweetened almond milk
• 1 pint 1% low fat buttermilk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub fat free sour cream
• 1 small package blue cheese or gorgonzola
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo sauce
• 1 (15-ounce) can black beans (I prefer Goya)
• 1 (10-ounce) can RoTel mild diced tomatoes and green chilies
• 2 (4.25-ounce) cans whole green chilies
• 1 (15-ounce) can pumpkin puree
• 1 (14-ounce) can low sodium chicken broth

Frozen

• 1 small medium cauliflower rice
• 1 small bag blueberries
• 1 small bag sliced strawberries

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small container vanilla protein powder
• 1 package mini chocolate chips
• 1 small bag chopped walnuts (if buying from bulk bin, you wish about ½ cup)
• 1 small package pecan halves (if buying from bulk bin, you wish ¼ cup)
• 1 small package raw almonds (if buying from bulk bin, you wish ¼ cup)
• 1 small package chia seeds (if buying from bulk bin, you wish 1 tablespoon)
• Monk fruit sweetener or a small package of raw sugar

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

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