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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 (Nov 6-12)

I traveled with my mom this week to Florida for a family wedding and a birthday- plenty of love and laughter! A lot fun! I’m all the time thankful for time spent with family!

I even have been on a butternut squash kick these days and desired to share my Butternut Squash Risotto, Slow Cooker Butternut Squash Pear Soup and this Air Fryer Butternut Squash– really easy! When purchasing a butternut squash be certain that it’s a creamy tan color, free of sentimental spots or bruises.

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. Considered one 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 the event 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 have to 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 like, you’ll be able to seek for recipes by course within the index. Depending in your goals, it is best to aim for a minimum of 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 all the things you wish readily available to assist keep you on the right track.

Lastly, in the event 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 following day. The grocery list is comprehensive and includes all the things you have to make all meals on the plan.

MONDAY (11/6)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad (½ recipe)
D: Tofu Stir Fry with Vegetables in Sesame Soy Sauce over ¾ cup brown rice
Total Calories: 1,138*

TUESDAY (11/7)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad
D: Slow Cooker Chicken Enchiladas with Chipotle’s Cilantro Lime Rice and 1 ounce avocado

Total Calories: 1,234*

WEDNESDAY (11/8)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 thin slice whole grain toast and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli

Total Calories: 1,000*

THURSDAY (11/9)
B: Apple Pie Overnight Oats
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Lasagna Soup and a green salad**

Total Calories: 1,121*

FRIDAY (11/10)
B: Apple Pie Overnight Oats
L: LEFTOVER Lasagna Soup
D: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 1,159*

SATURDAY (11/11)
B: Cottage Cheese, Egg and Sausage Frittata
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT

Total Calories: 679*

SUNDAY (11/12)
B: Baked Oatmeal with Pears, Bananas and Walnuts
L: Tuna Poke Salad (recipe x 2)
D: 1 ½ White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream
Total Calories: 1,095*

*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 equivalent to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.

*Google doc

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Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 medium orange
• 1 medium lime
• 5 medium apples
• 2 medium pears
• 2 large bananas
• 3 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 9 Persian (mini) cucumbers (can sub 2 large English cucumbers, if desired)
• 1 medium red bell pepper
• 1 small jalapeno (optional, for topping Chicken Enchiladas)
• 1 large head garlic
• 1 (3-inch) piece fresh ginger root
• 1 ½ kilos broccoli florets
• 1 small bunch broccolini
• 2 medium bunches scallions
• 1 large carrot
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small head iceberg lettuce
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 3 medium vine-ripened tomatoes
• 1 small red onion
• 2 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken thighs or breasts
• 1 ¼ kilos 93% lean ground turkey
• 2 kilos 99% lean ground turkey
• 1 link plus 14 ounces sweet Italian chicken sausage
• 1 ½ kilos skinless salmon fillets
• 1 package center-cut bacon
• ¾ kilos sliced deli turkey breast (I like Boar’s Head)
• 1 pound sushi grade tuna

Grains*

• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small bag extra-long grain or basmati rice
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package quick oats
• 1 small package quaint oats
• 1 (16-ounce) package lasagna noodles
• 1 small package corn tortillas

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)
• Apple cider vinegar (I like Bragg’s)
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Cumin
• Ketchup
• Thyme
• Worcestershire sauce
• Cinnamon
• Pure maple syrup
• Vanilla extract
• Nutmeg
• Bay leaves
• Light vinaigrette (or make your personal with ingredients in list)
• Sriracha sauce
• Rice vinegar
• Furikake (I like Eden Shake)
• Light mayonnaise
• Wasabi paste (in a tube)
• Rice wine vinegar
• Chili powder
• Oregano

Dairy & Misc. Refrigerated Items

• 1 (16-ounce) package extra firm tofu
• 1 18-pack large eggs
• 1 (8-ounce) tub sour cream
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (6-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 quart unsweetened vanilla almond milk
• 1 (8-ounce) bag shredded Mexican mix cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans white great northern or navy beans
• 1 (15-ounce) can low sodium black beans
• 1 (4.5-ounce) can chopped green chilies
• 1 (16-ounce) can/jar enchilada sauce (or ingredients to make your personal)
• 2 (32-ounce) cartons low sodium chicken broth
• 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
• 1 (28-ounce) can crushed tomatoes (I like Tutorroso)
• 1 (15-ounce) can pumpkin

Frozen

• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish about 1/3 cup)
• 1 small package walnuts (if buying from bulk bin, you wish about ½ cup)
• 1 small package dried shredded unsweetened coconut
• Monk fruit sweetener (or sweetener of your alternative)
• Baking powder
• Cornstarch or arrowroot powder

Non-Food Items

*You possibly can buy gluten free, if desired

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