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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 9-15)

Initially– THANK YOU for putting health foods diets Easy on the NY Times Bestseller list for the SECOND week in a row and for ALL the reviews you all have left! I read EVERY considered one of them! When you haven’t left a review on the book yet, but feel so inclined to achieve this, I could be grateful.

My Latest Jersey friends!! Book signing THIS Sunday– October Eighth- at Uncle Guiseppe’s Marketplace in Morris Plains. I’ll be upstairs from 11:00am-12:30pm- come by and say hi!

With grocery prices soaring, lots of us are having to regulate, cut back 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 sure meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge when you 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

When 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 have to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

When 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 like, you’ll be able to seek for recipes by course within the index. Depending in your goals, you must aim for no 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 every part you would like readily available to assist keep you heading in the right direction.

Lastly, when 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! When 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 part you want to make all meals on the plan.

MONDAY (10/9)
B: Savory Cottage Cheese Bowl
L: Autumn Kale Salad with Chicken
D: 1 ½ cups Easy Black Bean Vegetarian Chili with 2 tablespoons shredded Mexican cheese mix and 1 ounce avocado

Total Calories: 1,216*

TUESDAY (10/10)
B: 2 scrambled eggs plus 1 egg white with 1 slice whole grain toast and a pair of ounces avocado
L: Autumn Kale Salad with Chicken
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)

Total Calories: 1,255*

WEDNESDAY (10/11)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: Salisbury Steak with Mushroom Gravy and a Perfect Baked Potato
Total Calories: 1,212*

THURSDAY (10/12)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: LEFTOVER Salisbury Steak with Mushroom Gravy and Roasted Sweet Potatoes

Total Calories: 1,270*

FRIDAY (10/13)
B: Savory Cottage Cheese Bowl
L: Turkey Club and an orange
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,214*

SATURDAY (10/14)
B: 4-Ingredient Flourless Banana Nut Pancakes (recipe x 4)
L: Minestrone Soup with 2 ounces multigrain baguette
D: DINNER OUT

Total Calories: 623*

SUNDAY (10/15)
B: Cottage Cheese, Egg and Sausage Frittata with 1 cup spinach and 1 teaspoon light vinaigrette
L: LEFTOVER Minestrone Soup with 2 ounces multigrain baguette
D: Juicy Oven Baked Chicken Breasts with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,026*

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

*Google doc

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Shopping List

Produce

• 1 small PLUS 1 medium Honey Crisp apples
• 3 medium oranges
• 3 medium lemons
• 4 medium bananas
• 1 large (7-ounce) Hass avocado
• 2 large heads garlic
• 1 small shallot
• 1 medium jalapeno
• 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
• 1 medium zucchini
• 2 medium red bell peppers
• 1 ½ kilos broccoli florets
• 2 (16-ounce) packages riced cauliflower
• 1 small butternut squash (or ¾ pound pre-cut)
• ½ pound sliced mushrooms
• 4 medium (about 2 kilos) Russet or Idaho potatoes
• 4 medium (about 2 kilos) sweet potatoes
• 2 medium carrots
• 1 small bunch celery
• ¾ pound Brussels sprouts (should buy pre-shredded, if desired)
• 1 (1-pound) bag/clamshell baby spinach
• 1 large bunch Lacinato kale
• 1 small head Romaine lettuce
• 1 small bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
• 1 medium bunch fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 1 small vine-ripened tomato
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ kilos (4) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 link Italian chicken sausage
• 1 ½ kilos (4) skinless wild salmon fillets
• 1 pound peeled and deveined jumbo shrimp
• 1 package turkey bacon (I really like Applegate)
• 1 package center-cut bacon (can sub 2 slices turkey bacon in Turkey Club, if desired)
• 3 ounces sliced deli turkey breast (I like Boars Head)

Grains*

• 1 loaf thin sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package corn tortillas (you would like 8)
• 1 package light whole wheat English muffins
• 1 small package all-purpose flour
• 1 small package quick oats
• 1 (16-ounce) package small pasta (similar to ditalini or orzo)
• 1 package plain breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 large or 2 small multigrain baguettes
• 1 small package dry brown rice (or 3 cups pre-cooked)

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)
• Pure maple syrup
• Dijon mustard
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked paprika
• Paprika
• Rosemary
• Crushed red pepper flakes
• Apple cider vinegar
• Red wine vinegar
• Balsamic vinegar
• Worcestershire sauce
• Ground mustard (powder)
• Reduced sodium soy sauce*
• Sriracha sauce
• Regular or light mayonnaise
• Bay leaves
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Parsley

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container whole milk plain yogurt
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small box unsalted butter
• 1 (4-ounce) package goat cheese
• 1 small package blue or Gorgonzola cheese
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (8-ounce) package sliced cheddar or American cheese

Canned and Jarred

• 1 (28-ounce) can petite diced tomatoes
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini or navy beans
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (14-ounce) can reduced sodium vegetable broth
• 1 (32-ounce) carton been broth
• 1 small can or jar anchovy filets

Frozen

• 1 (8-ounce) package corn kernels

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you would like 2 tablespoons)
• 1 (8-ounce) package pecan halves
• 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you would like ¼ cup)

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

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