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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 27- Dec 3)

I hope everyone had a Completely satisfied Thanksgiving! Leftover Turkey Noodle Soup and Leftover Turkey & Sweet Potato Frittata are perfect for a fast and straightforward meal and to make use of up those leftovers! In search of something lighter? My Leftover Turkey Harvest Cobb Salad is certain to hit the spot!

With grocery prices soaring, lots of us are having to regulate, cut back 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’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 may 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

In the event 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 may 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

In the event you’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you may 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 may seek for recipes by course within the index. Depending in your goals, you must aim for at the very least 1500 calories* per day. There’s nobody size matches 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 readily available to assist keep you on course.

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 may join here. I’m loving all of the ideas everyone’s sharing! In the event you want to get on the e-mail list, you may 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 could make all meals on the plan.

MONDAY (11/27)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Pasta Fagioli Soup and Navel Orange Salad with Avocado
Total Calories: 1,100*

TUESDAY (11/28)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Pasta Fagioli Soup with 1 slice sourdough bread
D: Smash Tacos with Cilantro Lime Cauliflower Rice

Total Calories: 1,065*

WEDNESDAY (11/29)
B: Mushroom-Spinach Scrambled Eggs
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw (recipe x 2)

Total Calories: 1,137*

THURSDAY (11/30)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: LEFTOVER Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw

Total Calories: 1,227*

FRIDAY (12/1)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Air Fryer Basil-Parmesan Salmon with Kale and Brussels Sprouts Salad with Parmesan and Pecans (½ recipe)

Total Calories: 1,119*

SATURDAY (12/2)
B: Breakfast Strata with Sausage and Mushrooms
L: Spicy California Shrimp Stack with Spicy Garlic Edamame
D: DINNER OUT

Total Calories: 514*

SUNDAY (12/3)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: 5-Minute Microwave Salmon Rice Bowl with Bok Choy (recipe x 4)
D: Air Fryer Chicken Parmesan with 1 cup whole wheat spaghetti and Roasted Broccoli with Smashed Garlic

Total Calories: 1,371*

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

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium apples
• 8 medium navel oranges
• 3 medium limes
• 1 medium lemon
• ½ pound seedless grapes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 6 Persian (mini) cucumbers (or 1 large English)
• 2 medium red bell peppers
• 7 ounces sliced mushrooms
• 1 medium head cauliflower
• 1 ½ kilos broccoli florets
• ¼ pound Brussels sprouts (or 2 cups pre-shredded)
• 1 small bunch celery
• 1 medium carrot
• 4 medium heads baby bok choy
• 1 small package baby kale
• 1 small head white cabbage
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 medium PLUS 1 large bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• 1 ½ kilos (3) boneless, skinless chicken breasts
• 2 ¾ kilos salmon
• ¾ pound turkey or chicken breakfast sausage
• 3 kilos boneless pork shoulder blade roast
• ½ pound cooked peeled, tail-off shrimp

Grains*

• 1 (16-ounce) package whole wheat spaghetti
• 1 (16-ounce) package ditalini or small pasta
• 1 package dry brown rice (or about 9 ½ cups pre-cooked)
• 1 package quaint oats
• 1 package seasoned breadcrumbs
• 1 large loaf sourdough bread
• 1 small package corn tortillas (you wish 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)
• Bay leaves
• Basil
• Parsley
• Oregano
• Red wine vinegar
• Dijon mustard
• Honey
• Taco seasoning (or ingredients to make your individual)
• Cumin
• Apple cider vinegar
• Cinnamon
• Pure maple syrup
• Vanilla extract
• Nutmeg
• Regular or light mayonnaise
• Paprika
• Rice vinegar
• Furikake
• Reduced sodium soy sauce*
• Sriracha sauce
• Cayenne pepper
• Sesame seeds
• Honey
• Sweet chili sauce
• Sesame oil

Dairy & Misc. Refrigerated Items

• 1 container pico de gallo (or ingredients to make you own)
• 1 (18-pack) large eggs
• 1 small box butter (can sub 1 tablespoon olive oil in Chicken Parmesan, if desired)
• 1 pint nonfat milk
• 1 pint unsweetened almond milk (or can purchase a bigger nonfat milk, if desired)
• 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced fat mozzarella cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 large wedge fresh Parmesan cheese
• 1 (6-ounce) container nonfat plain Greek yogurt

Canned and Jarred

• 1 jar marinara sauce (or ingredients to make your individual)
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can tomato sauce or crushed tomatoes
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton chicken or vegetable broth
• 1 (2.6-ounce) packet light tuna in water

Frozen

• 1 large package edamame (in pod)

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 medium package pecan or walnut halves (if buying from bulk bin, you wish ¾ cup)
• 1 small package chia seeds (if buying from bulk bin, you wish about 1 tablespoon)

Non-Food Items

Print Shopping List