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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 8-14)

I feel like so many family and friends I even have talked to recently are sick! The flu, Covid and colds are rampant right away! This time of yr especially, it’s so vital to take extra excellent care of ourselves. Drink plenty of water, exercise when you’ll be able to and reap the benefits of foods that bolster your health like this Citrus Immunity Shot. Feeling under the weather? Try my Chicken Noodle Soup or Healing Turmeric Chicken Noodle Soup recipe for some warm comfort food. For all those under the weather, I hope you are feeling higher soon!

With grocery prices soaring, lots of us are having to regulate, reduce and/or get more creative with our meals. Certainly one 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 sure meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge should 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 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’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 case 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 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’ll be able to seek for recipes by course within the index. Depending in your goals, you need to aim for at the least 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 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 thing you would like available to assist keep you on course.

Lastly, should 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 case 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 following day. The grocery list is comprehensive and includes every thing it is advisable make all meals on the plan.

MONDAY (1/8)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad (½ recipe)
D:Broccoli Cheddar Soup with 2 ounces multigrain baguette and a green salad*
Total Calories: 1,059**

TUESDAY (1/9)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: Italian Sub Broccoli Salad
D: Smash Tacos with Mexican Cauliflower “Rice”

Total Calories: 1,069**

WEDNESDAY (1/10)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad
D: Chicken Divan with ¾ cup brown rice

Total Calories: 1,130**

THURSDAY (1/11)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,118**

FRIDAY (1/12)
B: Overnight Oats
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Fish Taco Bowl with Quick and  Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,165**

SATURDAY (1/13)
B: Protein Bagels with Cottage Cheese (recipe x 2) and a couple of scrambled eggs with ½ a grapefruit
L: Perfect Air Fryer Shrimp with Fiesta Bean Salad
D: DINNER OUT

Total Calories: 846**

SUNDAY (1/14)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Classic Chicken Salad on Protein Bagels with Cottage Cheese with 8 baby carrots
D: Beef Stew with 2 ounces multigrain baguette

Total Calories: 1,306**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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

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Shopping list

Produce

• 2 medium oranges
• 1 medium lemon
• 5 medium limes
• 2 medium grapefruit
• 2 medium kiwis
• 5 medium bananas
• 1 (6-ounce) container blueberries (should purchase frozen for Overnight Oats, if desired)
• 1 small PLUS 1 medium red bell pepper
• 1 medium jalapeno
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 1 large head garlic
• 1 large shallot
• 3 ½ kilos broccoli florets
• 1 medium head cauliflower (or 4 cups “riced”)
• 1 small bunch celery
• 5 medium carrots
• 1 medium bag baby carrots
• 1 small cucumber
• 4 ounces white mushrooms
• ½ pound Yukon Gold potatoes
• 1 medium bunch scallions
• 1 small bunch/container fresh thyme
• 1 medium bunch cilantro
• 1 (5-ounce) container baby spinach
• 1 (10-ounce) container mixed greens
• 1 medium bag tri-color slaw (you would like 5 cups)
• 1 dry pint cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 medium vine-ripened tomato
• 1 small PLUS 1 medium red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 3 kilos boneless chuck roast
• 1 ½ kilos (4) skinless fish fillets (similar to cod or mahi mahi)
• 1 ¼ kilos jumbo peeled and deveined shrimp
• 1 pound mild Italian chicken sausage
• 1 ½ kilos (3) boneless, skinless chicken breasts
• 1 rotisserie chicken (buy closer to finish of the week)
• 1 pound 93% lean ground turkey
• 1 package turkey bacon (I like Applegate)
• 1 ½ ounces genoa salami
• 1 ½ ounces deli ham
• 1 ½ ounces deli turkey

Grains*

• 1 medium package unbleached all-purpose flour
• 1 small package quick oats
• 1 small package corn tortillas (you would like 8)
• 2 medium multigrain baguettes
• 1 small package dry brown rice (or 4 ½ cups pre-cooked)
• 1 package dry orzo pasta
• 1 package seasoned whole wheat breadcrumbs

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
• Seasoning salt or adobo seasoning
• Oregano
• Light vinaigrette (or make your individual with ingredients in list)
• Taco seasoning
• Cumin
• Smoked paprika
• Paprika
• Cayenne pepper
• Regular or light mayonnaise
• Cinnamon
• Cajun seasoning
• Sriracha sauce
• Bay leaves
• Red wine vinegar
• Parsley
• Optional bagel seasoning: every thing bagel seasoning, sesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Crushed red pepper flakes
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 18-pack large eggs
• 1 small box butter
• 1 pint skim milk
• 1 (8-ounce) container unsweetened almond milk (or sub a quart of skim milk for the pint)
• 1 (32-ounce) container 2% cottage cheese (I like Good Culture)
• 1 (16-ounce) block or bag shredded sharp cheddar cheese
• 1 (8-ounce) block or bag shredded reduced fat Swiss cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 (8-ounce) chunk or bag sliced reduced fat provolone cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small container Pico de Gallo (or ingredients to make your individual)

Canned and Jarred

• 1 small jar peanut butter
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton low sodium beef broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans black beans
• 1 small jar pepperoncini

Frozen

• 1 small package peas
• 1 small package corn kernels

Misc. Dry Goods

• 1 medium bag pecan halves (if buying from bulk bin, you would like about 2/3 cup)
• Baking powder
• 1 small package chia seeds (if buying from bulk bin, you would like about 1 tablespoon)
• 1 small bottle dry sherry
• Monk fruit sweetener, stevia or sweetener of your selection

Non-Food Items

*You possibly can buy gluten free, if desired

Print Shopping List