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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 WW points.

I can’t imagine Easter is already here, 2023 is flying by! Searching for a latest brunch recipe this yr? Try my Artichoke Pie, Bacon Spinach Breakfast Casserole or make a elaborate bagel board! Should you want something to make within the air fryer these Prosciutto wrapped figs are delicious. I wish everyone a Completely satisfied Easter and a Completely satisfied Passover!

With grocery prices soaring, a lot 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 certain meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge in the event 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

All recipe points have been updated to reflect the brand new WW program, points will display under the recipe title. I’ll keep the ww button within the recipe card, click on that and it 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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

Should 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 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 like, you’ll be able to seek for recipes by course within the index. Depending in your goals, it is best to aim for at the least 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 cash. You’ll dine out less often, waste less food and also you’ll have every little thing you would like readily available to assist keep you on the right track.

Lastly, in the event 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! Should 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 little thing you should make all meals on the plan.

MONDAY (4/3)
B: Tropical Chia Pudding Breakfast Bowl*
L: Orange and Arugula Salad with Red Onion and Gorgonzola with 4 ounces cooked chicken breast*
D: Greek Mac and Cheese with Spring Pea Soup with Fresh Herbs
Total Calories: 1,171**

TUESDAY (4/4)
B: Tropical Chia Pudding Breakfast Bowl
L: LEFTOVER Greek Mac and Cheese
D: Turkey Enchilada Stuffed Poblanos Rellenos with Fiesta Lime Rice
Total Calories: 1,032**

WEDNESDAY (4/5)
B: Tropical Mango Blueberry Lassi with 2 hard-boiled eggs
L: LEFTOVER Greek Mac and Cheese
D: Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad

Total Calories: 1,157**

THURSDAY (4/6)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D: LEFTOVER Braised Brisket with Potatoes and Carrots with LEFTOVER Kale and Brussels Sprouts Salad

Total Calories: 1,164**

FRIDAY (4/7)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Baked Shrimp Hero with 2 cups arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light vinaigrette dressing

Total Calories: 1,184**

SATURDAY (4/8)
B: Banana Nut Pancakes with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Loaded “Nacho” Chicken Tostadas
D: DINNER OUT

Total Calories: 564**

SUNDAY (4/9)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Asparagus and Feta Tartlet with Phyllo Crust
D: Apricot-Rum Glazed Spiral Ham with Cream of Asparagus Leek Soup with Creme Fraiche and Layered Potato Cups with Spring Herbs and Leeks

Total Calories: 860**

*Prep Chia Pudding and chicken for Monday on Sunday night.
**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

• 1 medium kiwi
• 1 small mango
• 1 small orange
• 3 medium lemons
• 3 medium limes
• 1 large ripe banana
• 1 (1-pound) container fresh strawberries
• 1 dry pint fresh blueberries
• 2 small (4-ounce) Hass avocados
• 2 medium heads garlic
• 1 small jalapeno
• 1 large yellow bell pepper
• 4 large fresh poblano peppers
• 2 ¼ kilos asparagus
• ¾ pound Brussels sprouts (or 4 ½ cups pre-shredded)
• 2 kilos Yukon Gold potatoes
• 2 kilos (8 medium) red potatoes
• 2 Persian (mini) or 1 small regular cucumber
• 2 large bunches scallions
• 8 medium leeks
• 4 large carrots
• 1 small head broccoli florets
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh tarragon or basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh chives
• 1 (4.5-ounce) bag/clamshell baby kale
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) container grape or cherry tomatoes
• 2 medium PLUS 1 large vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 4 large white onions

Meat, Poultry and Fish

• 1 pound jumbo shrimp
• 1 pound boneless, skinless chicken breast (or 11 ounces pre-cooked)
• ¾ pound 93% lean ground turkey
• 1 large (about 5 kilos) beef brisket
• 1 (9-ounce) ham steak (can use a few of the spiral ham for Quiche, if desired)
• 1 (6 to 8-pound) hickory smoked spiral ham

Grains*

• 1 small package whole wheat or white whole wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package cake meal (if celebrating Passover. Can sub 1 tablespoon flour in Brisket, if desired)
• 1 (12-ounce) loaf French bread
• 1 package corn tostada shells
• 1 package whole wheat seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 small package dry quinoa (or 2 cups pre-cooked)
• 1 small package dry long grain white rice (or 1 ½ cups pre-cooked)
• 1 package whole wheat elbow pasta (I like Delallo)

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)
• Balsamic vinegar
• Honey
• Pure maple syrup
• Cinnamon
• Vanilla extract
• Oregano
• Apple cider vinegar
• Dijon mustard
• Marjoram or thyme
• Coriander
• Cumin
• Nutmeg
• Paprika
• Bay leaves
• Adobo seasoning
• Mexican hot chili powder
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Light mayonnaise

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 quart liquid egg whites
• 1 pint half and half
• 1 (8-ounce) bottle 2% milk
• 1 quart 1% milk

• 1 pint unsweetened almond milk
• 1 small container crème fraiche
• 1 small container garlic and herb cheese spread (resembling Alouette or Boursin)
• 1 small box regular or unsalted butter
• 1 small block Swiss cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded Colby-Jack mix (can sub ½ cup cheddar or reduced fat Mexican mix in Poblano Enchiladas, if desired)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) package feta cheese
• 1 small package gorgonzola cheese (can sub 3 tablespoons feta in Orange and Arugula salad, if desired)
• 1 medium wedge fresh Parmesan cheese
• 1 (6-ounce) container nonfat plain yogurt
• 1 (6-ounce) container whole milk yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt

Canned and Jarred

• 1 (32-ounce) carton vegetable broth
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• 1 small can sliced black olives
• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can tomato sauce
• 1 small jar marinara sauce (or ingredients to make your individual)
• 1 small jar peanut butter
• 1 small jar apricot preserves

Frozen

• 1 medium bag peas
• 1 small bag corn kernels
• 1 small bag mango chunks
• 1 box phyllo dough

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you would like ¼ cup)
• Monk fruit sweetener, Stevia or coconut sugar (for Chia Pudding. Can sub maple syrup or honey, if desired)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package whole almonds
• 1 small package chopped pecans or walnuts (if buying from bulk bin, you would like about ¾ cup)

• Baking powder
• 1 (1.7-ounce) bottle dark rum

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

Print Shopping List