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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 15-21)

Cold weather calls for warm comfort food! Lasagna Soup, this Lighter Baked Macaroni and Cheese or my favorite- Pollo Guisado are all sure to hit the spot! Want something warm and sweet? Try my Apple Cobbler or this Mixed Berry Pie will satisfy any sweet tooth!

Great news, I might be doing a mini book tour early February in Atlanta, Dallas, Houston, DC and Philly! More to return soon!

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One among 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 for those who 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

When 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

When 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 are 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 at the very least 1500 calories* per day. There’s nobody size suits all, it will 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 all the things you would like readily available to assist keep you on target.

Lastly, for those who’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! When 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 all the things you might want to make all meals on the plan.

MONDAY (1/15)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup raw almonds
D: Potato Leek Soup and ½ a grilled cheese*

Total Calories: 1,150**

TUESDAY (1/16)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup raw almonds
D: Slow Cooker Chicken Enchiladas with Chipotle’s Cilantro Lime Rice and 1 ounce avocado

Total Calories: 1,343**

WEDNESDAY (1/17)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: The Best Lasagna with a green salad #

Total Calories: 1,208**

THURSDAY (1/18)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: LEFTOVER The Best Lasagna with a green salad

Total Calories: 1,208**

FRIDAY (1/19)
B: Peanut Butter and Jelly Smoothie with 1 scoop unflavored protein powder
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 1,200**

SATURDAY (1/20)
B: Fast Pot Steel Cut Oats
L: Kenyan Braised Collard Greens and Ground Beef
D: DINNER OUT

Total Calories: 498**

SUNDAY (1/21)
B: LEFTOVER Fast Pot Steel Cut Oats
L: Wild Mushroom and Farro Soup
D: Ropa Vieja with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,158**

*Grilled cheese includes 1 (1.5-ounce) slice sourdough bread and 1 slice (1 ounce) cheddar cheese
**That is only a guide, women should aim for around 1500 calories per day. Here’s a helpful calculatorto estimate your calorie needs. I’ve left loads of wiggle room so that you can add more food equivalent 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 1/2 cup light vinaigrette. Put aside hald (with dressing on the side) for dinner Thursday.

*Google doc

Print Shopping List

Shopping list

Produce

• 4 medium oranges (any variety)
• 4 medium bananas
• 1 medium apple (any variety)
• 1 (12-ounce) container strawberries
• 1 medium lime
• 1 small lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 medium jalapeno peppers
• 1 (4-ounce) package white mushrooms
• 1 (1-pound) package sliced cremini mushrooms
• 1 medium red bell pepper
• 1 medium green bell pepper
• 2 medium Russet potatoes
• 5 Persian (mini) cucumbers (or can sub 1 large English, if desired)
• 1 medium bunch carrots
• 1 small bunch celery
• 4 medium leeks
• 1 medium bunch scallions
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag mixed greens
• 1 medium bunch collard greens
• 1 small head Iceberg lettuce
• 1 small head cabbage (or 1 bag pre-shredded, you would like 5 cups)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 dry pint grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 3 medium yellow onions
• 1 medium PLUS 2 large white onions

Meat, Poultry and Fish

• 10 ounces smoked turkey sausage (equivalent to kielbasa)
• 1 (4-ounce) package Canadian bacon or pancetta (can sub bacon in Mushroom Soup, if desired)
• 1 small package center-cut bacon
• 3 ounces sliced deli chicken or turkey breast
• 1 pound boneless, skinless chicken thighs or breasts
• 1 pound 93% lean ground beef (can sub ground turkey in Lasagna, if desired)
• 1 pound 90% lean ground beef
• 2 kilos flank steak
• 1 ½ kilos skinless salmon filets

Grains*

• 1 small loaf sourdough bread
• 1 small package corn tortillas (you would like 4)
• 1 small package steel cut oats
• 1 package no-boil lasagna noodles
• 1 small package dry white extra-long grain or basmati rice
• 1 small package unbleached all-purpose flour
• 1 small package dry pearled farro
• 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices

• Extra virgin olive oil
• Vegetable oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Red wine vinegar
• Cumin
• Light vinaigrette (or make your personal with ingredients in list)
• Mayonnaise (I like Sir Kensington)
• Honey
• Sriracha sauce
• Soy sauce*
• Rice vinegar
• Toasted sesame oil
• Furikake (or sesame seeds)
• Cinnamon sticks
• Ground cinnamon
• Ground ginger
• Turmeric
• Coriander
• Thyme
• Sazon
• Oregano
• Garlic powder
• Bay leaves
• Apple cider vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 (32-ounce) carton 2% cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded Mexican mix or Monterey Jack cheese
• 1 (8-ounce) package sliced cheddar cheese (can sub 1 cup [4 ounces] shredded cheddar on grilled cheese, if desired)
• 1 small wedge fresh Pecorino Romano cheese
• 1 (8-ounce) container 2% milk
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container sour cream

Canned and Jarred

• 1 (32-ounce) carton beef broth
• 2 (32-ounce) cartons chicken broth
• 1 (16-ounce) jar enchilada sauce (or ingredients to make your personal)
• 1 (15-ounce) can low sodium black beans
• 2 (15-ounce) cans chickpeas
• 1 (4-ounce) can tomato paste
• 1 (28-ounce) crushed tomatoes (I really like Tuttorosso)
• 1 small jar pitted green olives
• 1 small jar capers
• 1 (6-ounce) can wild albacore tuna
• 1 small jar peanut butter

Frozen

• 1 medium package frozen blueberries (you would like 2 ¾ cups)

Misc. Dry Goods

• 1 (1-ounce) package dried porcini mushrooms
• 1 small bottle marsala wine
• 1 small bottle dry white wine
• 1 small package raw almonds (if buying from bulk bins, you would like ½ cup)
• Liquid stevia or sweetener of your selection
• 1 small package unflavored protein powder

Non-Food Items

Print Shopping List