This post may contain affiliate links. Read my disclosure policy.

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 18-24)

Still needing some last minute holiday sweet treats? My Cranberry Bliss Bars or these Peppermint Meringues are sure to suit the bill! In search of some meatless recipes for Christmas Eve? Do that Flounder Picatta, Chilled Calamari Salad with Lemon and Parsley or this easy Sheet Pan Shrimp Oreganata for the right addition to your table! And in the event you still have to shop for last minute gifts, pair my health foods diets Easy Cookbook with some ingredients from the book like I did here for my Quick Pot Spaghetti Os recipe from my cookbook!

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 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 certain meal planner has weekly meal planning grids you may 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

If you happen to’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

If you happen to’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 favor, you may seek for recipes by course within the index. Depending in your goals, you need to aim for no less than 1500 calories* per day. There’s nobody size matches 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 cash. You’ll dine out less often, waste less food and also you’ll have the whole lot you wish readily available to assist keep you heading in the right direction.

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 may join here. I’m loving all of the ideas everyone’s sharing! If you happen to 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 the whole lot that you must make all meals on the plan.

MONDAY (12/18)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Spicy Gochujang Tofu Bowls (recipe x 2)

Total Calories: 1,366*

TUESDAY (12/19)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)

Total Calories: 1,206*

WEDNESDAY (12/20)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad
D: Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette

Total Calories: 1,106*

THURSDAY (12/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette
D: Chicken and Broccoli Stir Fry with ¾ cup brown rice

Total Calories: 1,206*

FRIDAY (12/22)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette
D: Salmon Coconut Curry with Spinach and Chickpeas

Total Calories: 1,082*

SATURDAY (12/23)
B: Avocado Toast (recipe x 4) and an orange
L: Italian Sub Broccoli Salad
D: DINNER OUT

Total Calories: 664*

SUNDAY (12/24)
B: Baked Oatmeal with Blueberries and Bananas
L: Drunken Mussels and Shrimp Ceviche Cocktail
D: Homemade Spinach Manicotti and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans

Total Calories: 1,123*

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

*Google doc

Print Shopping List

Shopping List

Produce

• 3 medium bananas
• 2 small PLUS 6 medium limes
• 4 medium oranges
• 1 dry pint blueberries (can sub frozen in Baked Oatmeal, if desired)
• 1 medium pomegranate (or 1 small package pomegranate seeds)
• 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (4-inch) piece fresh ginger
• 2 medium jalapenos
• 1 medium serrano pepper
• 1 large Fresno chili
• 1 small PLUS 1 medium red bell pepper
• 1 small PLUS 1 large English cucumber
• 3 small spaghetti squash (about 1 ½ kilos each)
• 1 pound baby gold or red potatoes
• 1 ½ kilos broccoli florets
• 1 large bunch scallions (you wish about 12)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 medium package tri-color coleslaw (you wish 6 cups)
• 1 medium head escarole
• 1 (5-ounce) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell baby arugula
• 1 small head iceberg lettuce (or 1 small bag pre-shredded)
• 1 dry pint cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 1 medium beefsteak or heirloom tomato
• 1 small red onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 pound 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 1 pound Italian chicken sausage
• 1 pound boneless, skinless chicken breasts
• 1 pound large cooked peeled shrimp
• 1 ½ kilos (4) skin-on salmon filets
• 1 small package genoa salami
• 3 ounces lean deli ham
• 3 ounces lean deli turkey
• 2 kilos (about 44) live mussels

Grains*

• 1 small package dry quinoa (or 1 ½ cups pre-cooked)
• 1 small package dry brown rice (or 5 cups pre-cooked)
• 1 (16-ounce) package short pasta
• 1 small package quick or quaint oats
• 1 small loaf sliced whole grain bread
• 1 package white whole wheat flour

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 salt
• Cumin
• Chili powder
• Paprika
• Oregano
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Crushed red pepper flakes
• Light balsamic vinaigrette
• Mirin
• Sesame seeds
• Pure maple syrup
• Cinnamon
• Red wine vinegar
• Vanilla extract
• Champagne vinegar
• Madras curry powder
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small package gorgonzola cheese
• 1 (4-ounce) package fresh mozzarella cheese
• 1 small block or package sliced reduced fat provolone cheese
• 1 medium wedge fresh Parmigiano Reggiano or Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag reduced fat Mexican cheese mix
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small box butter
• 1 quart 1% milk
• 1 small container pomegranate juice
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 (8-ounce) can tomato sauce
• 2 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 1 (14-ounce) can light coconut milk
• 1 (14-ounce) can chicken broth
• 1 (14-ounce) can vegetable broth
• 1 jar sliced pepperoncini
• 1 small can/jar anchovies
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)

Frozen

• 1 (10-ounce) package chopped spinach

Misc. Dry Goods

• Baking powder
• Cornstarch
• 1 small package granulated sugar
• 1 bottle white wine
• 1 medium size bag pecan halves
• Coloured sprinkles, cherries (optional, for topping Breakfast Banana Split)

*You possibly can buy gluten free, if desired

Print Shopping List