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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 (Oct 2-8)

Thanks to everyone who got here out for the book signings, I loved getting to satisfy each of you! I also need to thanks all for making health foods diets Easy #1 on Amazon this week and #2 on the Recent York Times Best Seller list, your love and support allow me to do and share what I like! I even have one other book signing in Recent Jersey, Sunday October eighth, 11-12:30 at Uncle Giuseppe’s in Morris Plains. Hope to satisfy a few of you there!

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One in every of absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You possibly can 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 in case you wish, a 12-week meal plan, 30 (15 recent) 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’ll be able to 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 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, it’s best to aim for at the least 1500 calories* per day. There’s nobody size suits 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 every little thing you would like available to assist keep you on target.

Lastly, in case 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! Should 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 every little thing it’s good to make all meals on the plan.

MONDAY (10/2)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,139*

TUESDAY (10/3)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Turkey Chili Taco Soup with 1 ounce avocado and a pair of tablespoons shredded cheddar with 12 tortilla chips

Total Calories: 1,097*

WEDNESDAY (10/4)
B: Huevos Pericos (½ recipe)
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: LEFTOVER Turkey Chili Taco Soup with 1 ounce avocado and a pair of tablespoons shredded cheddar with 12 tortilla chips

Total Calories: 1,100*

THURSDAY (10/5)
B: Huevos Pericos (½ recipe)
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,157*

FRIDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Salmon Coconut Curry with Spinach and Chickpeas with ½ piece of whole wheat naan

Total Calories: 1,126*

SATURDAY (10/7)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Classic Egg Salad on 1 slice of sourdough bread and an orange
D: DINNER OUT

Total Calories: 606*

SUNDAY (10/8)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Tuna Poke Salad (recipe x 2)
D: Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
Total Calories: 1,227*

*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

Print Shopping List

Shopping List

Produce

• 3 medium apples (any variety)
• 4 medium oranges
• 1 (6-ounce) container blueberries
• 1 (6-ounce) container raspberries or blackberries
• 1 (12-ounce) container strawberries
• 1 medium banana
• 1 medium lemon
• 1 medium lime
• 2 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (4-inch) piece fresh ginger
• 1 large Fresno chili
• 1 medium green bell pepper
• 2 medium red bell peppers
• 1 pound Brussels sprouts
• 1 pound (2 medium) sweet potatoes
• 1 large carrot
• 2 Persian (mini) cucumbers (or 1 small English)
• 2 large bunches scallions
• 1 small bunch/container fresh dill
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh chives (can sub scallion greens in Egg Salad, if desired)
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag clamshell mixed greens
• 1 large or 2 small bags tri-color coleslaw mix (you would like 6 cups)
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 2 kilos (4 large) bone-in chicken thighs
• 1.3 kilos 99% lean ground turkey
• 1 ½ kilos (4) skin-on salmon filets
• 2 kilos flank steak
• 1 pound sushi grade tuna

Grains*

• 1 small package dry brown rice (or 5 cups pre-cooked)
• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 large bag tortilla chips
• 1 loaf sliced sourdough bread
• 1 package whole wheat naan (you would like 2 pieces)

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)
• Cinnamon
• Pumpkin pie spice
• Gochujang sauce
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Taco seasoning (or ingredients to make your individual)
• Adobo seasoning
• Red wine vinegar
• Rice wine vinegar
• Garlic powder
• Rosemary
• Madras curry powder
• Honey
• Vanilla extract
• Mayonnaise
• Paprika
• Sriracha
• Wasabi (in a tube)
• Furikake (I like Eden Shake)
• Sazon
• Oregano
• Cumin
• Bay leaves

Dairy & Refrigerated Items

• 1 pint milk (your alternative, dairy or non-dairy)
• 1 18-pack large eggs
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 small package unsalted butter
• 2 (14-ounce) packages extra-firm tofu
• 1 (8-ounce) bag shredded cheddar cheese

Canned and Jarred

• 1 (8-ounce) can tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 small jar pitted green olives
• 1 small jar capers
• 1 (15-ounce) no salt added kidney beans
• 1 (16-ounce) can fat-free refried beans
• 2 (15-ounce) cans chickpeas
• 1 (15-ounce) can corn (can sub frozen, if desired)
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton chicken broth
• 1 (14-ounce) can light coconut milk
• 1 (6-ounce) can wild albacore tuna in water
• 1 small jar pumpkin butter (or ingredients to make your individual)

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• 1 small package of chia seeds (if buying from bulk bin, you would like 2 teaspoons)
• 1 small package walnuts like (if buying from bulk bin, you would like 3 tablespoons)
• Baking powder
• Baking soda
• 1 small package granulated sugar
• 1 bottle dry white wine (can sub 1/3 cup extra chicken broth in Ropa Vieja, if desired)

*You possibly can buy gluten free, if desired

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