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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 29-Feb 4)

I’m so excited to be occurring my first book tour Feb 6-11! Don’t forget to secure your spot with tickets (required) which incorporates a signed copy of health foods diets Easy!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. Considered 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 may 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 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

For those who’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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

For those who’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 matches 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 money. You’ll dine out less often, waste less food and also you’ll have every part you would like readily available to assist keep you on the right track.

Lastly, should 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! For those who 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 should make all meals on the plan.

MONDAY (1/29)
B: High-Protein Scrambled Eggs with Cottage Cheese with Pico de Gallo (½ recipe)
L: Beef Barley Soup*
D: White Bean Scampi with Linguine

Total Calories: 1,117**

TUESDAY (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese with LEFTOVER Pico de Gallo
L: Beef Barley Soup
D: Shrimp Tacos and Navel Orange Salad with Avocado

Total Calories: 1,113**

WEDNESDAY (1/31)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad #
Total Calories: 1,128**

THURSDAY (2/1)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: LEFTOVER Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad

Total Calories: 1,128**

FRIDAY (2/2)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Antipasto Salad
D: Pesto Salmon (recipe x 2) with Basic Quinoa and Easy Garlic Broccolini
Total Calories: 1,148**

SATURDAY (2/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Antipasto Salad (recipe x 4)
D: DINNER OUT

Total Calories: 484**

SUNDAY (2/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Sweet Potato Soup with Sausage and Kale with 2 ounces multigrain baguette
D: Crock Pot Pork Roast and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,056**

*Make soup 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 akin to coffee, beverages, fruits, snacks, dessert, wine, etc.

#Green salad includes 12 cups mixes greens, 4 scallions. 1 cup each: tomatoes, carrots, cucumbers, chickpeas 1/2 cup light vinaigrette.

*Google doc

Print Shopping List

Shopping list

Produce

• 5 medium navel oranges
• 3 medium limes
• 1 medium lemon
• 1 medium banana
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 3 medium heads garlic
• 1 medium shallot
• 2 small jalapenos
• 1 medium PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 1 large (7-ounce) Hass avocado
• 8 Persian (mini) cucumbers (can sub 2 large English, if desired)
• 1 (8-ounce) package sliced mushrooms
• 1 (5-ounce) package shiitake mushrooms
• 1 small bunch celery
• 4 medium carrots
• 1 pound (orange-flesh) sweet potatoes
• 2 medium bunches broccolini
• ½ pound broccoli florets
• 1 medium bunch scallions
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
• 1 medium bunch culantro (optional, for sofrito in Black Beans and Rice)
• 1 medium bunch Lacinato kale or Swiss chard
• 1 large head romaine lettuce
• 1 (8-ounce) bag PLUS 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag PLUS 1 (1-pound) clamshell/bag mixed greens
• ½ a small head green or purple cabbage (can purchase 1 small bag pre-shredded, if desired)
• 2 (1-pound) packages cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 small red onion
• 1 small white onion

Meat, Poultry and Fish

• 1 ½ kilos lean beef round stew meat
• 1 pound (24) jumbo peeled and deveined shrimp
• 1 ¼ kilos (4) skin-on salmon fillets
• 8 bone-in skin on chicken thighs
• 1 ½ kilos mild Italian chicken sausage
• 2 kilos lean boneless pork sirloin roast
• 1 large package sliced prosciutto (you would like 10 slices)
• 1 package turkey pepperoni

Grains*

• 1 small package dry barley
• 1 package whole wheat linguine (I like Delallo)
• 1 small package corn tortillas (you would like 8)
• 1 small package long grain white rice (akin to Carolina)
• 1 small package dry quinoa
• 1 small package quick or quaint oats
• 1 (8-ounce) multigrain baguette+

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)
• Crushed red pepper flakes
• Bay leaves
• Tajin or Old Bay (for Shrimp Tacos, your selection)
• Mayonnaise
• Sriracha or Louisiana style hot sauce
• Red wine vinegar
• Dijon mustard
• Honey
• Italian dressing
• Adobo seasoning
• Apple cider vinegar
• Garlic powder
• Sazon
• Oregano
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Thyme
• Soy sauce*
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 small box unsalted butter (or vegan butter)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 (6 to 8-ounce) container plain Greek yogurt or sour cream
• 1 small container dairy free heavy cream (optional, for Sweet Potato Soup)

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar creamy peanut butter
• 1 medium jar green or black pitted olives
• 1 small jar pepperoncini
• 1 (16-ounce) jar roasted red peppers
• 1 jar Giardiniera (I exploit Victoria)
• 1 small jar pesto (or ingredients to make your personal)
• 2 (32-ounce) cartons unsalted chicken bone broth
• 1 (14-ounce) can low sodium chicken broth

Misc. Dry Goods

• 1 small package stone-ground polenta (akin to Bob’s Red Mill)
• 1 package vegetable or chicken bouillon cubes
• 1 small package almonds (if buying from bulk bin, you would like 1 tablespoon)
• 1 small package chia seeds (if buying from bulk bin, you would like 1 teaspoon)
• 1 small bottle dry white wine
• 1 small package shelled pistachios (if buying from bulk bin, you would like 2 tablespoons)

*You possibly can buy gluten free, if desired

Print Shopping List