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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 23-29)

I like fall! Beautiful leaves, crisp mornings, apple picking and pumpkin patches, sounds perfect to me! If you’ve gotten an abundance of apples try my Applesauce, Apple Butter, or these Delightfully Baked Apples. As you begin to plan for Halloween weekend parties take a look at my recent recipes like these Mummy Hotdogs and Mummy Jalapeno Poppers, sure to thrill even the pickiest ghouls and goblins!

With grocery prices soaring, a lot 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 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

For those who’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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

For those who’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 might 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, it’s best to aim for a minimum of 1500 calories* per day. There’s nobody size matches all, this can 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 money. You’ll dine out less often, waste less food and also you’ll have every little thing you would like readily available to assist keep you on the right track.

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! For those who 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 little thing you’ll want to make all meals on the plan.

MONDAY (10/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,310*

TUESDAY (10/24)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Chicken Bites with Black Beans and Rice (½ recipe) and 1 ounce avocado

Total Calories: 1,239*

WEDNESDAY (10/25)
B: ¾ cup plain nonfat Greek yogurt with 2 diced figs and a pair of tablespoons chopped pecans
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Creamy Sausage and Potato Soup

Total Calories: 1,075*

THURSDAY (10/26)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Turkey Cutlets with Parmesan Crust and 1 ¼ cup Shaved Brussels Sprouts Salad with Pears and Pomegranate

Total Calories: 1,107*

FRIDAY (10/27)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,183*

SATURDAY (10/28)
B: Stuffed Bagel Balls** and a pear
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 10 sweet potato chips
D: DINNER OUT

Total Calories: 636*

SUNDAY (10/29)
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with ½ a grapefruit
L: Pizza Sausage Rolls with 8 baby carrots
D:Pork Chops with Mushrooms and Shallots with Parmesan Crusted Delicata Squash (recipe x 2)

Total Calories: 1,070*

*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 reminiscent of coffee, beverages, fruits, snacks, dessert, wine, etc.
**Double dough recipe for lunch on Sunday.

*Google doc

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Shopping List

Produce

• 2 medium (ripe) bananas
• 2 medium fresh figs
• 1 large red pear
• 4 medium pears (any variety)
• 1 small pomegranate (or 1 small package seeds)
• 2 large grapefruit
• 3 medium lemons
• 5 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium cucumbers
• 1 large red bell pepper
• 2 large cubanelle peppers
• 2 large heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 kilos sweet potatoes
• 1 ½ kilos yellow potatoes
• 2 delicata squash (about 2 kilos total)
• ¾ pound Brussels sprouts (or 1 bag pre-shredded)
• 1 small head cauliflower
• 1 pound string beans
• 10 ounces sliced baby bella mushrooms
• 1 medium bag baby carrots
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium PLUS 1 large bunch cilantro
• 1 medium bunch culantro (optional, for Sofrito)
• 1 small bunch/container fresh thyme
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (14-ounce) package tri-color coleslaw
• 1 small head Lacinato kale
• 1 large head Iceberg lettuce
• 3 large vine-ripened tomatoes
• 1 small PLUS 1 medium red onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 3 kilos boneless, skinless chicken breasts
• 1 pound (4) turkey breast cutlets
• 6 mild Italian turkey or chicken sausage links
• 1 package center-cut bacon
• ¾ pound deli chicken or turkey breast
• 1 pound wild salmon
• 1 pound (4) bone-in pork chops

Grains*

• 1 package quick oats
• 1 package seasoned breadcrumbs
• 1 small loaf sliced whole grain bread
• 1 small package all-purpose or whole wheat flour
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry long grain white rice (I like Carolina)
• 1 medium package corn tortillas (you would like 8)

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)
• Dijon mustard
• Pure maple syrup
• Mayonnaise
• Chili powder
• Chipotle powder
• Cumin
• Coriander
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon (or ingredients to make your individual)
• Apple cider vinegar
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Gochujang
• Bagel toppings (optional): every little thing bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 small package butter
• 1 large wedge fresh Parmesan cheese
• 1 small package goat or feta cheese
• 1 (8-ounce) block 1/3 less fat cream cheese
• 1 small package sliced provolone or mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) container whole milk plain Greek yogurt

Canned and Jarred

• 1 small jar marinara or pizza sauce
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can cannellini beans
• 1 (32-ounce) carton low sodium chicken or vegetable broth
• 1 (14-ounce) can low sodium chicken stock
• 2 (2.6-ounce) packets light tuna in water
• 1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package vegetable or chicken bouillon cubes
• 1 medium bag sweet potato chips
• 1 small package brown sugar
• 1 small package granulated sugar
• Baking powder
• 1 small package pecan halves (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you would like about 2 tablespoons)
• 1 small package pepitas (if buying from bulk bin, you would like ¼ cup)

Non-Food Items

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

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