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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 (Jan 1-7)

2024!!! Can you suspect it?? I feel like this 12 months has flown by! I’m so thankful for all of the memories made, latest experiences, and as always- family and friends. Thanks all for being such an enormous a part of my 12 months (and life!) too.

I’m all the time intrigued by Latest Years traditions- what does your loved ones eat for good luck on January 1st? Pork, cabbage and kale are all said to be on the list- showing a “trajectory of moving forward” and the colour green symbolizes “money and prosperity”. Black eyed peas also symbolize wealth and one in every of my favorites recipes is that this easy Black Eyed Pea Dip. Irrespective of what tradition your loved ones believes in, I wish you all a protected, healthy and joyful Latest 12 months!   

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’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 may tear out and placed on your fridge in case you wish, a 12-week meal plan, 30 (15 latest) 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 case 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

In case 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, it is best to 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 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 part you would like available to assist keep you on target.

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! In case 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 part you might want to make all meals on the plan.

MONDAY (1/1)
B: Freezer Breakfast Burritos
L: 1 cup Black-Eyed Pea Dip with Perfect Air Fryer Shrimp
D: Huevos Rancheros (recipe x 2) with 1 ounce avocado

Total Calories: 1,204*

TUESDAY (1/2)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D:Ground Turkey Taco Skillet

Total Calories: 1,268*

WEDNESDAY (1/3)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D: Butternut Squash Lasagna with a green salad**

Total Calories: 1,275*

THURSDAY (1/4)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: LEFTOVER Butternut Squash Lasagna with a green salad
Total Calories: 1,300*

FRIDAY (1/5)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 1,296*

SATURDAY (1/6)
B: Veggie Ham and Cheese Breakfast Casserole and an orange
L: Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: DINNER OUT

Total Calories: 548*

SUNDAY (1/7)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole and an orange
L: LEFTOVER Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,135*

*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.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Put aside half with dressing on the side for dinner Thursday.

*Google doc

Print Shopping List

Shopping List

Produce

• 8 medium oranges
• 2 medium limes
• 1 medium lemon
• 2 medium ripe bananas
• 1 medium apple (similar to Honeycrisp or Pink Lady)
• 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 1 small head garlic
• 1 (2-inch) piece fresh ginger
• 1 large red bell pepper
• 2 small jalapenos
• 5 Persian cucumbers (or 1 medium English)
• 5 ounces shitake mushrooms
• 1 pound Brussels sprouts
• 1 pound (2 medium) sweet potatoes
• 1 small PLUS 1 large butternut squash (can sub 12 ounces pre-cut for small squash, if desired)
• 2 medium carrots
• 1 small head broccoli florets
• 1 large bunch scallions (you would like about 11)
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (1-pound) bag/clamshell mixed greens
• 1 large head Lacinato kale
• 1 small head Romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 7 medium vine-ripened tomatoes
• 2 medium red onions
• 3 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (8-ounce) lean ham steak
• 1 pound Italian chicken sausage
• 1 small rotisserie chicken (or 1 rotisserie chicken breast)
• 4 large bone-in chicken thighs (about 1 ¾ kilos total)
• 1 pound 93% lean ground turkey
• 1 ¼ kilos 99% lean ground turkey breast
• 1 ¼ kilos (32) jumbo peeled and deveined shrimp
• 1 ½ kilos skinless salmon filets

Grains*

• 1 package (8-inch) low carb flour tortillas (similar to Ole Extreme Wellness)
• 1 medium package (6-inch) corn tortillas (you would like 8)
• 1 medium package tortilla chips
• 1 small package dry brown rice (or 3 cups pre-cooked)

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)
• Cumin
• Crushed red pepper flakes
• Garlic powder
• Paprika
• Smoked paprika
• Dried parsley
• Apple cider vinegar
• Pure maple syrup
• Dijon mustard
• Chili powder
• Cayenne pepper
• Light vinaigrette (or make your personal with ingredients in list)
• Cinnamon
• Sriracha sauce
• Soy sauce*
• Rice vinegar
• Toasted sesame oil
• Furikake or sesame seeds
• Honey
• Rosemary
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag reduced fat shredded Mexican cheese mix
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 (16-ounce) bag part-skim mozzarella cheese
• 1 small package cotija cheese or queso blanco
• 1 (4-ounce) package goat cheese
• 1 small wedge fresh Parmigiano Reggiano or Parmesan cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 2 ½ dozen eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container skim milk
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)

Canned and Jarred

• 1 (15-ounce) can no salt added black eyed peas
• 1 (15-ounce) can pinto beans
• 2 (15-ounce) cans chickpeas
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can small red beans
• 2 (4.5-ounce) cans chopped green chilies
• 1 (12-ounce) jar salsa
• 1 (16-ounce) can tomato sauce
• 1 (28-ounce) can crushed tomatoes
• 1 (28-ounce) can diced tomatoes

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you would like about ¾ cup)
• 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you would like ¼ cup)
• Coloured sprinkles (optional, for Breakfast Banana Split)

Non-Food Items

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

Print Shopping List