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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 22-28)

I hope everyone stayed warm this week! I actually have great news, I’m doing a book tour for health foods diets Easy with Williams Sonoma and I will likely be traveling to Atlanta, Dallas, Houston, Washington DC, and King of Prussia, PA February 6 to February 11. Get your tickets here to order your spot! I hope to fulfill you all there!

With grocery prices soaring, lots of us are having to regulate, cut back 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’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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge if you happen to wish, a 12-week meal plan, 30 (15 recent) 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 the event 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 possibly can see the recipe builder used to find out those points and add it to your day (US only, you should be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In the event you’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you possibly can 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 possibly can seek for recipes by course within the index. Depending in your goals, you need to aim for not 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 every thing you wish readily available to assist keep you on target.

Lastly, if you happen to’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you possibly can join here. I’m loving all of the ideas everyone’s sharing! In the event you want to get on the e-mail list, you possibly can 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 that you must make all meals on the plan.

MONDAY (1/22)
B: Mushroom Toast with 1 sunny side up egg
L: Salmon Avocado Salad* (½ recipe)
D: Kung Pao Tofu with ¾ cup brown rice

Total Calories: 1,005**

TUESDAY (1/23)
B: Mushroom Toast with 1 sunny side up egg
L: Salmon Avocado Salad
D: Turkey Chili Taco Soup with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips

Total Calories: 1,035**

WEDNESDAY (1/24)
B: Banana Nut Protein Oats
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella
D: LEFTOVER Turkey Chili Taco Soup with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips

Total Calories: 1,165**

THURSDAY (1/25)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Marry Me Chicken with Broccoli and Orzo (recipe x 2)

Total Calories: 1,112**

FRIDAY (1/26)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Broiled Fish with Tomato Caper Sauce and LEFTOVER Broccoli and Orzo
Total Calories: 1,083**

SATURDAY (1/27)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ (sliced) banana
L: BBQ Chicken Tenders in Air Fryer with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: DINNER OUT

Total Calories: 711**

SUNDAY (1/28)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: Classic Egg Salad on 1 slice sourdough bread with an apple
D: Garlic Rosemary Beef Tenderloin with Skinny Buttermilk Mashed Potatoes with Chives and Creamed Spinach

Total Calories: 1,133**

*Make salmon Sunday night, if desired.
**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 resembling coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping list

Produce

• 3 medium bananas
• 4 medium apples (any variety)
• 4 medium oranges (any variety)
• 1 medium PLUS 1 large lemon
• 1 medium kiwi
• 1 small mango
• 1 dry pint blueberries
• 2 small (5-ounce) Hass avocados
• 2 small heads garlic
• 1 small PLUS 3 medium shallots
• 1 (2-inch) piece fresh ginger
• 3 medium red bell peppers
• 2 medium zucchini
• 1 (8-ounce) package baby bella, oyster or white mushrooms
• 1 pound broccoli florets
• 1 small package baby carrots
• 2 kilos (6-7 medium) Yukon gold potatoes
• 1 medium head Romaine lettuce
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh rosemary
• 1 small bunch fresh Italian parsley (can sub 1 teaspoon dry in Ranch Dressing, if desired)
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small medium yellow onion

Meat, Poultry and Fish

• 1 pound (2) boneless, skinless chicken breasts
• 1 ½ kilos (12) boneless, skinless chicken breast tenderloins
• 1 ¼ kilos 99% lean ground turkey
• ½ pound (2) wild salmon fillets
• 1 ½ kilos (4) fish fillets resembling tilapia, flounder or grouper
• 1 (4-pound) beef tenderloin

Grains*

• 1 loaf sourdough bread
• 1 large bag tortilla chips
• 1 small package quick oats
• 1 package seasoned breadcrumbs
• 1 package seasoned panko
• 1 package dry orzo pasta
• 1 package dry quinoa (or ½ cup pre-cooked)
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small 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)
• Dukkah seasoning or Za’atar
• Parsley
• Apple cider vinegar (I like Braggs)
• Garlic powder
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Dijon mustard
• Sambal Oelek
• Toasted sesame oil
• Reduced sodium taco seasoning (or ingredients to make your personal)
• Pure maple syrup
• Balsamic vinegar
• White balsamic vinegar
• Oregano
• Crushed red pepper flakes
• Vanilla extract
• BBQ sauce
• Cayenne pepper
• Regular or light mayonnaise
• Onion powder
• Paprika
• Nutmeg

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small box regular or light butter
• 1 small box unsalted butter (can sub regular butter and reduce salt in Pancakes, if desired)
• 1 (8-ounce) package reduced fat cream cheese
• 1 small package Labneh or regular cream cheese (can sub reduced fat cream cheese on Mushroom Toast, if desired)
• 1 (8-ounce) container fat free or light sour cream
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (1/2 gallon) low fat buttermilk
• 1 pint half and half
• 1 pint nonfat milk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 (5.2-ounce) package garlic and herb Boursin Gournay cheese
• 1 small wedge fresh Parmesan cheese
• 1 (14-ounce) package extra firm tofu
• 1 package pre-cooked brown lentils (can purchase dry and cook yourself, if desired)

Canned and Jarred

• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fat free refried beans
• 1 (15-ounce) can corn
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar roasted red peppers
• 1 small can artichoke hearts
• 1 small jar capers
• 1 small jar sundried tomatoes in oil

Frozen

• 1 (16-ounce) package chopped spinach

Misc. Dry Goods

• Cornstarch
• Baking powder
• Baking soda
• 1 small bottle sherry
• 1 small bottle white wine resembling Pinot Grigio
• 1 small package brown sugar
• 1 small package granulated sugar
• Monk fruit sweetener (can use maple syrup in Chia Pudding, if desired)
• 1 small package salted peanuts (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you wish about 1 tablespoon)
• 1 small package chia seeds (if buying from bulk bin, you wish ¼ cup)
• 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you wish 2 tablespoons)
• 1 (11-ounce) container Orgain vanilla protein shake

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

Print Shopping List