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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)

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With grocery prices soaring, a lot 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 may get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

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A note about WW Points

When 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

When you’re latest 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 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 may seek for recipes by course within the index. Depending in your goals, you must aim for no less than 1500 calories* per day. There’s nobody size matches all, it will 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 would like available to assist keep you on course.

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 may join here. I’m loving all of the ideas everyone’s sharing! When 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 subsequent day. The grocery list is comprehensive and includes all the things that you must make all meals on the plan.

MONDAY (12/4)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D:Tofu Tacos with Potatoes and Jalapenos with Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,153*

TUESDAY (12/5)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Easy Lasagna with a green salad**

Total Calories: 1,075*

WEDNESDAY (12/6)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad (½ recipe)
D: LEFTOVER Easy Lasagna with a green salad

Total Calories: 1,113*

THURSDAY (12/7)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad
D: Air Fryer Chicken Bites with Crispy Oven Roasted Baby Potatoes and Lemon Brussels Sprouts

Total Calories: 1,075*

FRIDAY (12/8)
B: Overnight Oats
L: Italian Sub Broccoli Salad
D: Fish Florentine with Mashed Cauliflower

Total Calories: 1,022*

SATURDAY (12/9)
B: Babka Inspired Bagels # with 1 tablespoon butter and an orange
L: LEFTOVER Air Fryer Chicken Bites with Arroz Congri and 1 ounce avocado
D: DINNER OUT

Total Calories: 743*

SUNDAY (12/10)
B: Huevos Pericos (recipe x 2) with 1 slice whole grain bread and 1 ounce avocado
L: Pepperoni Pizza Bites with 8 baby carrots
D: Quick Beef Chili with Cornbread Muffins

Total Calories: 1,223*

*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.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette

#Double dough recipe for lunch Sunday

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium pears
• 1 medium grapefruit
• 4 medium oranges
• 2 medium lemons
• 1 medium banana
• 1 (6-ounce) container blueberries (can use frozen, if desired)
• 3 small (5-ounce) Hass avocados
• 4 Persian (mini) cucumbers (can sub 1 medium English)
• 2 large jalapenos
• 1 large head garlic
• 1 medium head cauliflower
• ½ pound broccoli florets
• 3 medium red bell peppers
• 1 small green bell pepper
• 2 kilos Brussels sprouts
• 1 ½ kilos baby potatoes
• 1 medium Russet potato
• 1 large bag baby carrots
• 1 (1-pound) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 2 large bunches scallions (you would like about 18)
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 1 dry pint cherry or grape tomatoes
• 3 medium Roma or vine-ripened tomato
• 1 small red onion
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 2 kilos 93% lean ground beef
• 1 ½ ounces genoa salami
• 1 ½ ounces lean deli ham (can sub 1 ½ ounces turkey pepperoni in Broccoli Salad, if desired)
• 1 ½ ounces deli turkey
• 1 package turkey pepperoni
• 3 kilos boneless, skinless chicken breasts
• 1 ¼ kilos (4 fillets) skinless white firm fish (comparable to grouper, flounder, bass or halibut)

Grains*

• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas (you would like 8)
• 1 small package dry long grain rice
• 1 small package dry brown rice (or 1 ½ cups cooked)
• 1 medium package unbleached all-purpose or whole wheat flour
• 1 small package coarse yellow cornmeal
• 1 small package quick oats
• 1 package no-boil lasagna noodles

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)
• Light mayonnaise
• Sriracha sauce
• Furikake
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Cumin
• Bay leaves
• Oregano
• Red wine vinegar
• Light vinaigrette (or make your individual with ingredients in list)
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon seasoning
• Cinnamon
• Garlic powder
• Crushed red pepper flakes (optional, for Pizza Bites)
• Paprika

Dairy & Misc. Refrigerated Items

• 2 ½ dozen large eggs
• 1 (14-ounce) package firm tofu
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 2 (16-ounce) containers part-skim cottage cheese
• 1 small box butter
• 1 (8-ounce) box reduced fat cream cheese
• 1 pint half and half
• 1 pint 1 % buttermilk
• 1 pint unsweetened almond milk or milk of alternative
• 1 (8-ounce) package shredded cheddar cheese
• 1 (16-ounce) package shredded part-skim mozzarella cheese
• 1 small chunk fresh mozzarella
• 1 small block or sliced reduced fat provolone cheese
• 1 small wedge fresh Parmesan or Pecorino Romano cheese

Canned and Jarred

• 2 (5-ounce) cans skinless wild pink or red salmon
• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can reduced sodium black beans
• 1 small jar marinara or pizza sauce
• 1 small jar salsa
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can mild diced tomatoes with green chilies
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 small jar pepperoncini
• 1 (14-ounce) can low sodium vegetable or chicken broth

Frozen

• 1 small package corn kernels
• 1 small package frozen spinach (can sub fresh [chopped] Egg Muffins, if desired)

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you would like about 1 tablespoon)
• 1 package mini semi-sweet chocolate chips
• Monk fruit sweetener (or sweetener of your alternative)
• 1 small package pecan halves (if buying from bulk bin, you would like 1 tablespoon)
• 1 small package granulated sugar
• Baking powder
• 1 light beer comparable to Corona Light

*You may buy gluten free, if desired

Print Shopping List