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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 (Dec 11-17)

As the vacations draw near, so does the pressure to ensure that you haven’t forgotten any presents! They will add up quick- teachers, assistants, babysitters etc! Homemade gifts are at all times an incredible option- make a basket or a bag of treats for teachers, neighbors, friends! Mix and match these Pizzelle Cookies, Dark Chocolate Peanut Butter Bark, and Gingerbread Christmas Trees for the right homemade holiday gift. And in the event you need a present under $25, health foods diets Easy makes the right gift!

With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. One in every 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 certain 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 latest) 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 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’ll be able to see the recipe builder used to find out those points and add it to your day (US only, you will need 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 latest 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 favor, you’ll be able to seek for recipes by course within the index. Depending in your goals, you must aim for a minimum of 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 can 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 available to assist keep you on course.

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! In the event 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 subsequent day. The grocery list is comprehensive and includes every little thing it’s good to make all meals on the plan.

MONDAY (12/11)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits

Total Calories: 1,052*

TUESDAY (12/12)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with Pico de Gallo
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits
D: Easy Pot Chipotle Chicken Bowls with Cilantro Lime Quinoa
Total Calories: 1,104*

WEDNESDAY (12/13)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with Pico de Gallo
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits
D: Braised Brisket with Potatoes and Carrots and Waffled Vegetable Latkes (recipe x 2)

Total Calories: 1,202*

THURSDAY (12/14)
B: Cinnamon Apple Yogurt Bowls
L: Salmon Avocado Salad (½ recipe)**
D: LEFTOVER Braised Brisket with Potatoes and Carrots and Waffled Vegetable Latkes

Total Calories: 1,110*

FRIDAY (12/15)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Salmon Avocado Salad
D: Pineapple Shrimp Fried Rice

Total Calories: 1,043*

SATURDAY (12/16)
B: Spinach Ricotta Quiche and an orange
L: Asian Chicken Chopped Salad
D: DINNER OUT

Total Calories: 619*

SUNDAY (12/17)
B: LEFTOVER Spinach Ricotta Quiche and an orange
L: 1 ¼ cup Loaded Baked Potato Soup
D: Chicken Cassoulet with Sausage and Swiss Chard with 2 ounces multigrain baguette

Total Calories: 1,084*

*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.
**You’ll be able to cook the salmon Wednesday night, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 8 medium oranges
• 4 medium limes
• 1 medium apple
• 2 medium pineapples
• 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 4 medium jalapenos
• 1 (2-inch) piece fresh ginger
• 1 mini Persian cucumber (can sub 1 small English, if desired)
• 1 (2-pound) bag carrots
• 1 small bunch celery
• 2 ears of corn
• 1 small head cauliflower
• 4 red bell peppers
• 2 medium PLUS 4 large Russet potatoes
• 2 kilos (8 medium) red potatoes
• 1 pound (2 large) zucchini
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill (optional, for Latkes)
• 1 (5-ounce) container mixed greens
• 1 (5-ounce) container baby spinach
• 1 small head Romaine lettuce
• 1 medium head Bibb lettuce
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 medium bunches Swiss Chard
• 2 dry pints cherry or grape tomatoes
• 4 medium vine-ripened tomatoes
• 1 small PLUS 4 large white onions
• 1 small red onion
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• ¾ pound Italian chicken sausage
• 1 pound ground chicken
• 3 ½ kilos boneless, skinless chicken thighs
• ½ pound wild salmon fillets
• 1 large (about 5 kilos) beef brisket
• 1 ¼ kilos large peeled and deveined shrimp

Grains*

• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package panko breadcrumbs
• 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)
• Mayonnaise
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked paprika
• Parsley
• Cinnamon
• Nutmeg
• Dijon mustard
• Apple cider vinegar (I like Braggs)
• Regular or reduced sodium soy sauce*
• Fish sauce
• Rice vinegar
• Sesame oil
• Honey
• Hoisin sauce*
• Sriracha sauce
• Bay leaves
• Herbs de Provence

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small tub whipped butter
• 1 (8-ounce) container light sour cream
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 package deep dish pie crust dough
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 pint low fat (1%) milk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container whole milk plain yogurt
• 1 (16-ounce) container nonfat plain yogurt

Canned and Jarred

• 1 (2.6-ounce) package light tuna in water
• 2 (15-ounce) cans black beans
• 3 (15-ounce) cans cannellini beans
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts
• 1 (14-ounce) can reduced sodium vegetable broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 small package chipotle paste
• 1 small jar mild salsa
• Apple sauce or capers (optional, for Latkes)

Frozen

• 1 (8-ounce) package corn kernels

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you would like 1 tablespoon)
• 1 small package walnuts or pecans (if buying from bulk bin, you would like ¼ cup)
• 1 small package unsalted cashews (if buying from bulk bin, you would like 2 tablespoons)
• Baking powder
• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you would like 1 tablespoon)
• 1 bottle white wine

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

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