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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 30-Nov 5)

Blissful Halloween! I hope your day is stuffed with numerous treats like Candy Corn Fruit Parfaits and should you are carving pumpkins roast those seeds! Nights are cooling off, but days are still busy- so plan ahead with some slow cooker recipes like Pork Carnitas or Beef, Tomato and Acini di Pepe Soup for a meal that’s warm and waiting for you!

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 certain meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge should 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

In case 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

In case you’re recent 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 like, you possibly can seek for recipes by course within the index. Depending in your goals, it is best to aim for at the very least 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 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 all the things you would like readily available to assist keep you on target.

Lastly, should 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! In case 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 all the things you must make all meals on the plan.

MONDAY (10/30)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: 2 Butternut Squash Lasagna Roll Ups with Spinach with 1 ½ cups mixed greens and 1 teaspoon light vinaigrette

Total Calories: 1,115*

TUESDAY (10/31)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips

Total Calories: 1,099*

WEDNESDAY (11/1)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Avocado Quinoa Salad
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips

Total Calories: 1,153

THURSDAY (11/2)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Avocado Quinoa Salad
D: Carne en Bistec with ¾ cup white rice and Easy Broccolini
Total Calories: 1,076*

FRIDAY (11/3)
B: Pumpkin Overnight Oats
L: LEFTOVER Carne en Bistec with ¾ cup white rice and Easy Broccolini
D: Blackened Shrimp and Grits and Wilted Spinach with Garlic and Oil
Total Calories: 1,073*

SATURDAY (11/4)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Cheeseburger Salad
D: DINNER OUT

Total Calories: 577*

SUNDAY (11/5)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Pastrami Reuben Egg Rolls with 8 baby carrots
D: Sweet Potato Soup with Sausage with 2 ounces multigrain baguette
Total Calories: 1,049*

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

*Google doc

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Shopping List

Produce

• 1 medium banana
• 1 ½ kilos seedless red or green grapes
• 1 dry pint blueberries (can purchase frozen, if desired)
• 2 medium limes
• 2 medium lemons
• 5 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 large shallot
• 1 medium jalapeno
• 1 medium red or orange bell pepper
• 4 Persian (mini) cucumbers (can sub 1 large English, if desired)
• 2 bunches broccolini
• 1 small head broccoli florets
• 1 pound orange sweet potatoes
• 1 (1-pound) butternut squash
• 1 medium bag baby carrots
• 1 large bunch scallions
• 1 small bunch Lacinato kale or Swiss Chard
• 1 small head Romaine lettuce
• 1 (10-ounce) bag/clamshell mixed greens
• 1 (1-pound) bag/clamshell baby spinach
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
• 1 medium beefsteak or heirloom tomato
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound mild Italian chicken sausage
• 1 package uncured turkey bacon (I like Applegate)
• 6 ounces sliced deli pastrami or corned beef
• 1 pound 93% lean ground beef (can sub turkey in Cheeseburger salad, if desired)
• 1 ½ kilos sirloin tip steak
• 1 pound peeled and deveined jumbo shrimp
• 1 ½ kilos (3) boneless, skinless chicken breasts

Grains*

• 1 large bag tortilla chips
• 1 package lasagna noodles (NOT no-boil)
• 1 small package dry brown rice (or 1 ½ cups pre-cooked)
• 1 small package dry white rice (or about 4 cups pre-cooked)
• 1 small package dry quinoa (or 1 ½ cups pre-cooked)
• 1 package quick cooking grits (NOT fast)
• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 (8-ounce) multigrain baguette

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)
• Garlic powder
• Adobo seasoning
• Light mayonnaise
• Sriracha sauce
• Furikake
• Light vinaigrette (or make your personal with ingredients in list)
• Cumin
• Chili powder
• Onion powder
• Oregano
• Paprika
• Crushed red pepper flakes (optional, for Garlic Broccolini)
• Ground cinnamon
• Pumpkin pie spice
• Cayenne pepper
• Thyme
• Vanilla extract
• Pure maple syrup
• Yellow mustard
• Ketchup
• Worcestershire sauce
• Franks RedHot sauce
• Apple cider vinegar

Dairy & Misc. Refrigerated Items

• 1 package egg roll wrappers
• 1 small container dairy free heavy cream (optional for Sweet Potato Soup)
• 1 quart nonfat milk
• 1 pint 1% buttermilk
• 1 pint liquid egg whites
• ½ dozen large eggs
• 1 (8-ounce) bag shTredded sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (can sub ¼ cup regular cheddar or Swiss in Cheeseburger Salad, if desired)
• 1 (8-ounce) bag shredded part-skim Italian cheese mix (I like Sargento)
• 1 block reduced fat Swiss cheese (I like Jarlsberg)
• 1 medium wedge fresh Parmesan cheese
• 1 (15-ounce) container fat free ricotta cheese
• 1 (5.3-ounce) container 2% cottage cheese
• 1 small box unsalted butter

Canned and Jarred

• 2 (5-ounce) cans skinless wild salmon
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (8-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped green chilies
• 1 (32-ounce) carton low sodium chicken broth
• 2 (32-ounce) cartons unsalted chicken bone broth
• 1 small jar dill pickle spears
• 1 small jar horseradish
• 1 small jar pumpkin butter (or ingredients to make your personal)
• 1 small jar/package sauerkraut

Frozen

• 1 (10-ounce) package chopped spinach
• 1 (10-ounce) package corn kernels

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you would like 1 teaspoon)
• 1 small package raw pecans, pepitas or walnuts (if buying from bulk bin, you would like 1 tablespoon)
• 1 small package granulated sugar
• Baking powder
• Baking soda

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

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