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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 (March 4-10)

March- is available in like a lion and out like a lamb right? I’m ready for the latter and a few springlike weather! Did you understand that artichokes and asaparagus are a few of the first vegetables to ripen and be ready for spring? A few of my favorite recipes are these Italian Stuffed Artichokes and these Parmesan Asparagus Fries that just screams spring!

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 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 possibly can 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

If you happen to’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 will need to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

If you happen to’re

latest 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 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 possibly can 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 suits 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 money. You’ll dine out less often, waste less food and also you’ll have the whole lot you would like 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 possibly can join here. I’m loving all of the ideas everyone’s sharing! If you happen to 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 the whole lot you should make all meals on the plan.

MONDAY (3/4)
B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,361*

TUESDAY (3/5)
B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Turkey Enchilada Stuffed Poblanos Rellenos with Quick Mexican Rice
Total Calories: 1,209*

WEDNESDAY (3/6)
B: Air Fryer Breakfast Banana Split
L: High-Protein Egg Bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: Butternut Squash Lasagna with Kale and Brussels Sprout Salad**
Total Calories: 1,244*

THURSDAY (3/7)
B: High-Protein Enchilada Scrambled Eggs
L: High-Protein Egg Bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: LEFTOVER Butternut Squash Lasagna with Kale and Brussels Sprout Salad
Total Calories: 1,228*

FRIDAY (3/8)
B: High-Protein Enchilada Scrambled Eggs
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens
D: Drunken Style Noodles with Shrimp

Total Calories: 1,052*

SATURDAY (3/9)
B: Breakfast Strata with Sausage and Mushrooms
L: Miami Avocado Crab Toast (recipe x 4)
D: DINNER OUT

Total Calories: 531*

SUNDAY (3/10)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: Chicken Pot Pie Soup with Bisquick Garlic Cheddar Biscuits
Total Calories: 1,057*

*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 corresponding to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Put aside ½ the salad (undressed) for dinner Thursday.

*Google doc

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Shopping list

Produce

• 2 medium sweet apples
• 1 medium banana
• 2 small PLUS 5 medium limes
• 2 medium oranges
• 4 small (4-ounce) Hass avocados
• 2 medium heads garlic
• 3 medium jalapenos
• 4 large poblano chiles
• 1 small red bell pepper
• 4 small radishes
• 2 kilos (4 medium) sweet potatoes
• 2 medium Russet or Yukon Gold potatoes
• 1 large (at the very least 3 kilos) butternut squash
• ½ pound Brussels sprouts (or 4 cups pre-shredded)
• 1 small bunch celery
• ½ pound broccoli florets
• ¾ pound sliced baby portobello mushrooms
• 3 large bunches scallions
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 medium bunch/container basil
• 1 (5-ounce) container mixed greens
• 1 (5-ounce) container baby kale
• 1 small bunch Lacinato kale
• 2 medium plum tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium PLUS 1 small red onions
• 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken (or sub a [12-ounce] raw boneless, skinless chicken breast)
• 1 ¼ pound boneless, skinless chicken breast (or 1 pound pre-cooked)
• ¾ pound 93% lean ground turkey
• 1 pound Italian chicken sausage (I like Al Fresco)
• ¾ pound turkey or chicken breakfast sausage
• ½ pound cooked lump crab meat
• 1 pound large peeled and deveined shrimp
• 1 pound sushi-grade salmon or sashimi
• 1 (4-ounce) package sliced smoked salmon (lox)
• ¼ pound sliced deli turkey (I like Boar’s Head)

Grains

• 1 (8-ounce) wheat ciabatta or sourdough loaf
• 1 small loaf sliced whole grain bread
• 1 package (6-inch) gluten free or whole wheat tortillas (I like Siete Cassava flour)
• 1 small package unbleached all-purpose flour
• 1 (8-ounce) package thick rice noodles
• 1 medium package dry brown rice (or 6 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)
• Every part Bagel Seasoning (or other bagel toppings)
• Mayonnaise
• Chili powder
• Mexican hot chili powder
• Chipotle chili powder
• Cumin
• Coriander
• Garlic powder
• Oregano
• Bay leaves
• Smoked paprika
• Paprika
• Cayenne pepper
• Pure maple syrup
• Cinnamon
• Dijon mustard
• Yellow mustard (can sub Dijon mustard on Egg Bagel sandwich, if desired)
• Apple cider vinegar
• Adobo seasoning
• Red wine vinegar
• Oyster sauce*
• Fish sauce
• Soy sauce*
• Sriracha sauce
• Toasted sesame oil
• Black and white sesame seeds
• Thyme

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small container whipped cream cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small box butter
• 1 (half-gallon) container skim milk
• 1 medium wedge Parmesan cheese
• 1 (8-ounce) block reduced fat sharp cheddar (I like Cabot 50% reduced)
• 1 (8-ounce) block cheddar cheese
• 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded Colby-Jack cheese mix (can sub ½ cup cheddar in Stuffed Poblanos, if desired)
• 1 (16-ounce) bag part-skim shredded mozzarella cheese

Canned and Jarred

• 1 small can/jar chipotle peppers in adobo sauce
• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (28-ounce) can crushed tomatoes (I really like Tuttorroso)
• 1 (29-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (6-ounce) can wild albacore tuna in water (I like American Tuna)
• 1 small jar capers

Frozen

• 1 (10-ounce) package classic mixed vegetables (peas, carrots, green beans, corn)

Misc. Dry Goods

• Baking powder
• 1 small package dried cranberries (if buying from bulk bin, you would like 1 tablespoon)
• 1 medium package pecan halves (if buying from bulk bin, you would like about ¾ cup)
• 1 small package dark brown sugar
• 1 small package granulated sugar
• 1 box Heart Smart Bisquick
• 1 package chicken bouillon cubes
• Coloured sprinkles (optional, for Breakfast Banana Split)

*You possibly can buy gluten free, if desired

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