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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 25-Oct 1)

Thanks for all of the love you have got shown me this week! From all of the sweet comments about Good Morning America, to meeting so a lot of you in Recent Jersey, to all of the fabulous reviews on health foods diets Easy! My heart is full, and my cup runneth over. Should you don’t have the book yet, you possibly can see the table of contents (and the WW Points) in my cookbook index.

With grocery prices soaring, a lot 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’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 possibly can tear out and placed on your fridge when you 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

Should 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, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should you’re latest 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 favor, you possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for no 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 part you would like readily available to assist keep you on course.

Lastly, when 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! Should 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 subsequent day. The grocery list is comprehensive and includes every part you have to make all meals on the plan.

MONDAY (9/25)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Whole Roasted Chicken with Lemon and Rosemary with Slow Cooker Garlic Mashed Potatoes and Roasted Green Beans with Caramelized Onions

Total Calories: 1,098*

TUESDAY (9/26)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Ground Turkey Taco Skillet

Total Calories: 1,047*

WEDNESDAY (9/27)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Pumpkin Mac and Cheese with Roasted Veggies with a green salad**
Total Calories: 1,000*

THURSDAY (9/28)
B: Pumpkin Baked Oatmeal Cups with a banana
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies with a green salad
D: Skillet French Onion Chicken with Roasted Broccoli and Cauliflower
Total Calories: 1,169*

FRIDAY (9/29)
B: Feta Eggs with Zucchini
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies with a green salad
D: Shrimp and Andouille Sheet Pan Dinner

Total Calories: 1,135*

SATURDAY (9/30)
B: Berry Cottage Cheese Breakfast Bowl (recipe x 4)
L: Stuffed Pepper Soup
D: DINNER OUT

Total Calories: 517*

SUNDAY (10/1)
B: Banana Bread Recipe with 2 scrambled eggs
L: Lemony Hearts of Palm Salad with Avocado and Perfect Air Fryer Shrimp
D: Meatloaf and Brown Gravy with Easy Pot Mashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,105*

*That is only a guide, women should aim for around 1,500 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.
** Green salad includes 9 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and  ½ cup light vinaigrette. Put aside 2 servings for lunch Thurs/Fri.

*Google doc

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