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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 16-22)
Three weeks in a row…THREE!! health foods diets Easy is once more on the Latest York Times best seller list!! I hope you all know that I don’t take this lightly- that am I humbled and grateful that, due to all of you, I’m in a position to do what I like and share it with everyone! I loved meeting everyone on the book signings- thanks for coming to see me!
With fall now in full force don’t forget to examine out one in all my favorite things- all things pumpkin! Pumpkin Mug Cake, Pumpkin Banana Bread, Pumpkin Pie Dip, anything your pumpkin heart desires!
With grocery prices soaring, lots 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’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’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 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 very 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 thing 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! 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 following day. The grocery list is comprehensive and includes every thing you have to make all meals on the plan.
MONDAY (10/16)
B: Broccoli and Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and eight baby carrots
D: Lasagna Roll-Ups with Cottage Cheese and a green salad*
Total Calories: 1,094**
TUESDAY (10/17)
B: Broccoli and Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and eight baby carrots
D: Madison’s Favorite Beef Tacos and Quick Black Beans (recipe x 2)
Total Calories: 1,041**
WEDNESDAY (10/18)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and eight baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos and Quick Black Beans
Total Calories: 1,050**
THURSDAY (10/19)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: Buffalo Chicken Salad
D: Garlic-Ginger Chicken Stir-Fry with ¾ cup brown rice #
Total Calories: 1,244**
FRIDAY (10/20)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,213**
SATURDAY (10/21)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Broccoli Cheddar Soup with 1 small whole grain roll
D: DINNER OUT
Total Calories: 615**
SUNDAY (10/22)
B: Crustless Potato Jalapeno Quiche with 1 ounce avocado
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an orange
D: Pork Chops with Dijon Herb Sauce with Quick Pot Mashed Potatoes and Parmesan Brussels Sprouts
Total Calories: 1,030**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette
**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.
#Make an additional 3 cups rice for dinner Friday, if desired
*Google doc
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Print Shopping List