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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 25-31)

Christmas is here! I hope you all have a blissful holiday, stuffed with your favorite things! Make memories and revel in! Still searching for the right meal for Christmas Day? On the lookout for beef- try my Roast Beef or Garlic Lovers Roast Beef. Want something different? This Slow Roasted Salmon or Spinach and Mozzarella Stuffed Pork Tenderloin are sure to impress!

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 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 may tear out and placed on your fridge when 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

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 may see the recipe builder used to find out those points and add it to your day (US only, you need to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should 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 can 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, it’s best to 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 cash. You’ll dine out less often, waste less food and also you’ll have every little thing you wish available to assist keep you heading in the right direction.

Lastly, when 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! Should 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 little thing you have to make all meals on the plan.

MONDAY (12/25)
B: Breakfast Casserole with Spinach and Sausage
L: Spinach and Bacon Stuffed Mushrooms, Sugar Plum Baked Brie Bites
D: Butternut Lentil Soup, Slow-Roasted Salmon, Mushroom Risotto and Lemony Hearts of Palm Salad with Avocado*

Total Calories: 1,201**

TUESDAY (12/26)
B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad (½ recipe)
D: Slow Cooker Pernil with Puerto Rican Style Beans (recipe x 2) and ½ cup white rice

Total Calories: 1,192**

WEDNESDAY (12/27)
B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad
D: LEFTOVER Slow Cooker Pernil with Puerto Rican Style Beans and ½ cup white rice

Total Calories: 1,192**

THURSDAY (12/28)
B: Mini Quiche and a mandarin orange
L: Turkey Club and eight baby carrots
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,075**

FRIDAY (12/29)
B: Mini Quiche and a mandarin orange
L: Turkey Club and eight baby carrots
D: Skillet Cajun Spiced Fish with Tomatoes and Mashed Cauliflower and a couple of ounces multigrain baguette

Total Calories: 1,092**

SATURDAY (12/30)
B: Quick Pot Steel Cut Oats
L: Classic Chicken Salad on 1 slice whole grain bread and ½ a bell pepper (sliced)
D: DINNER OUT

Total Calories: 491**

SUNDAY (12/31)
B: LEFTOVER Quick Pot Steel Cut Oats
L: Spinach-Artichoke Crostini, Jalapeno Poppers and Spicy Crunchy Tuna Tartare
D: Roast Beef with Garlic Mashed Potatoes, Dina’s Lazy Un-Stuffed Mushrooms and Shaved Brussels Sprouts Salad with Pears and Pomegranate*

Total Calories: 1,332**
*Adjust ingredient amounts accordingly if feeding a crowd.
**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 reminiscent of coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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Shopping List

Produce

• 4 medium lemons
• 3 medium limes
• 3 medium oranges
• 1 small package seedless mandarin oranges (Cuties)
• 1 medium pomegranate or 1 small container pomegranate seeds
• 1 large red pear
• 4 medium bananas
• 2 medium (6-ounce) Hass avocados
• 2 large heads garlic
• 1 small PLUS 3 medium shallots
• 1 cubanelle or banana pepper
• 12 medium jalapeno peppers
• 1 small green bell pepper
• 2 medium red bell peppers
• 2 kilos white button mushrooms
• 1 (5-ounce) package Crimini or Baby Bella mushrooms
• ¾ kilos Brussels sprouts
• 1 small butternut squash (can sub 1 pound pre-cut, if desired)
• 1 small bunch celery
• 1 large bag baby carrots
• 3 kilos (6 medium) Yukon Gold potatoes
• 1 medium head cauliflower
• 1 medium bunch scallions
• 2 medium leeks
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh chives (can sub scallion greens in Tuna Tartare, if desired)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 medium head lacinato kale
• 2 (1-pound) bags/clamshells baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small head iceberg lettuce
• 1 medium heirloom tomato
• 4 medium vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 (1-pound) package turkey breakfast sausage (reminiscent of Jennie-O)
• 14 ounces mild Italian chicken sausage
• 1 package center-cut bacon
• 1 pound boneless, skinless chicken breasts (can sub 12 oz. cooked for Chicken Salad, if desired)
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small ham steak or 4-ounces deli ham
• 1 ½ kilos (4 fillets) white fish reminiscent of Flounder or Tilapia
• ½ pound sushi grade ahi tuna
• 1 (2-pound) whole, skin-on wild salmon fillet (a minimum of 1 1/4 inches thick)
• 1 (3-pound) boneless pork shoulder blade roast
• 1 (3-pound) beef top or eye round

Grains*

• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 large multigrain baguette (you wish about 20 ounces)
• 1 package steel cut oats
• 1 small package arborio rice
• 1 small package dry white rice (or 4 cups pre-cooked)
• 1 (16-ounce) package orzo pasta
• 1 package Italian seasoned breadcrumbs
• 1 package plain panko breadcrumbs
• 1 small package all-purpose 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)
• Bay leaves
• Dijon mustard
• Apple cider vinegar
• Oregano
• Cumin
• Sazon
• Light mayonnaise
• Cajun seasoning
• Cinnamon sticks
• Ground cinnamon
• Pure maple syrup or honey
• Seasoned salt
• Crushed red pepper flakes
• Paprika
• Garlic powder
• Chili powder
• Sesame oil
• Soy sauce*
• Sriracha
• Rice wine
• Sesame seeds (black and white)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) tube crescent dough sheet or original crescent roll
• 1 pint 1% buttermilk
• 1 quart whole or reduced fat milk
• 1 (8-ounce) container skim milk (can sub ¼ cup whole or reduced fat milk in Mashed Potatoes, if desired)
• 1 (8-ounce) wheel brie cheese
• 1 large wedge Parmigiano Reggiano or Parmesan cheese
• 1 small package goat or feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) block or package shredded cheddar cheese
• 1 small block low fat sharp cheddar cheese (reminiscent of Cabot. Can sub 2 ounces regular cheddar in Jalapeno Poppers, if desired)
• 2 (8-ounce) packages light cream cheese
• 1 (8-ounce) tub light sour cream
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 (6-ounce) container whole milk plain yogurt

Canned and Jarred

• 1 (14-ounce) can/jar artichoke hearts (packed in water)
• 1 (14-ounce) can hearts of palm
• 1 (15-ounce) can chickpeas
• 2 (15.5-ounce) can pink or red kidney beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium chicken broth
• 4 (32-ounce) cartons vegetable stock or broth
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar sugar plum jam (can sub raspberry, strawberry or fig jam in Brie Bites, if desired)
• 1 small jar sundried tomatoes in oil

Frozen

• 1 package phyllo dough
• 1 small corn kernels
• 1 small package blueberries

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you wish ¼ cup)
• 1 bottle white wine
• 1 small package dry green lentils
• 1 small package pepitas (shelled pumpkin seeds)

*You possibly can buy gluten free, if desired

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