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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.

7 Day Healthy Meal Plan (July 3-9)

Completely happy Fourth of July! I hope you all have a protected and fun day filled with grilling, swimming, and having fun with time with family and friends! Need an amazing party appetizer? Do this Zesty Lime Shrimp and Avocado Salad, or make a healthy crudite platter! Chill by the pool with a Boozy Watermelon Lime Granita and end the day with a sweet treat like this Red, White and Blue Trifle.

With grocery prices soaring, a lot of us are having to regulate, reduce 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’ll be able to 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

Should 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’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 recent 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 very 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 can 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 course.

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’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 thing that you must make all meals on the plan.

MONDAY (7/3)
B: Peach Pie Cottage Cheese Bowls
L: Spicy Canned Salmon Rice Bowl
D: Vegetarian Black Bean Tacos with Warm Mexican Corn Salad
Total Calories: 1,181*

TUESDAY (7/4)
B: Peach Pie Cottage Cheese Bowls
L: Italian Pasta Salad and Watermelon Caprese Salad
D: Juicy Turkey Burgers with Zucchini** on a complete wheat bun with Coleslaw and Rainbow Potato Salad

Total Calories: 1,170*

WEDNESDAY (7/5)
B: High-Protein Zucchini Omelet for One
L: Chicken Salad with Lemon and Dill with a complete wheat low carb tortilla
D: Slow Cooker Jerk Pork with Caribbean Salsa with Red Beans and Rice and ½ cup sliced cucumbers

Total Calories: 1,046*

THURSDAY (7/6)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill with a complete wheat low carb tortilla
D: LEFTOVER Slow Cooker Jerk Pork with Caribbean Salsa with Red Beans and Rice and ½ cup sliced cucumbers

Total Calories: 1,049*

FRIDAY (7/7)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill with a complete wheat low carb tortilla
D: Shrimp Scampi Tacos with Caesar Salad Slaw and White Bean Caprese Salad
Total Calories: 1,032*

SATURDAY (7/8)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Loaded Nachos with Ground Turkey, Beans and Cheese
D: DINNER OUT

Total Calories: 646*

SUNDAY (7/9)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Italian Chopped Salad (recipe x 2)
D: Grilled Chicken Sandwich with Creamy Cucumber Salad
Total Calories: 1,052*

*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.
**Shred extra zucchini for breakfast Wednesday.

*Google doc

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Shopping List

Produce

• 2 medium peaches
• 1 medium seedless watermelon
• 2 large mangos
• 2 small PLUS 2 medium bananas
• 1 small PLUS 8 medium limes
• 3 medium lemons
• 2 small oranges
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 4 large fresh ears of corn
• 2 medium cucumbers
• 2 medium English cucumbers
• 3 mini (Persian) cucumbers (can sub one other small regular or English cucumber, if desired)
• 2 medium zucchini
• 1 pound broccoli florets
• 1 small bunch celery
• 2 jalapeno peppers
• 1 Scotch Bonnet pepper
• 5 ounces white mushrooms
• 1 ½ kilos multi-color baby potatoes
• 2 medium heads garlic
• 1 small shallot
• 1 medium bag shredded carrots
• ½ small head green cabbage (can sub a small bag of pre-shredded, if desired)
• ½ small head purple cabbage (can sub a small bag of pre-shredded, if desired)
• 1 small PLUS 1 large head Romaine lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium bunches scallions
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme in Red Beans and Rice, if desired)
• 1 medium bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 4 medium vine-ripened tomatoes
• 1 medium plum tomato
• 1 small white onion
• 2 medium red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 6 ounces sliced genoa salami
• 1 package center-cut bacon
• 1 pound 93% lean ground turkey
• ½ pound 99% lean ground turkey breast
• 1 ½ (4) kilos boneless, skinless chicken breasts
• 1 rotisserie chicken
• 1 (3-pound) lean pork shoulder blade roast
• 1 pound peeled and deveined jumbo shrimp (tail off)

Grains*

• 1 small package dry brown rice (or ¾ cup pre-cooked)
• 1 small package dry long grain rice
• 1 package whole wheat hamburger buns
• 1 package whole wheat low carb tortillas (corresponding to La Tortilla Factory)
• 1 small package corn tortillas (you wish 8)
• 1 bag baked tortilla chips (or buy a bigger package corn tortillas and make your individual)
• 1 package hard corn taco shells (corresponding to Old El Paso Stand ‘n Stuff)
• 1 package fusilli pasta (I like Delallo)
• 1 package seasoned whole wheat breadcrumbs

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)
• Ground cinnamon
• Light mayonnaise
• Sriracha sauce
• Honey (optional, for Peach Pie Bowls)
• Cumin
• Smoked paprika
• Paprika
• Cayenne pepper
• Chili powder
• Red wine vinegar
• White wine vinegar
• Parsley
• Garlic powder
• Balsamic glaze (corresponding to Dellalo)
• Dijon mustard
• Yellow mustard
• Jerk seasoning
• Pure maple syrup
• Crushed red pepper flakes
• Ginger
• Furikake (can sub sesame seeds on Spicy Salmon Bowl, if desired)

Dairy & Misc. Refrigerated Items

• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container plain 2% Greek yogurt
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 (8-ounce) container light sour cream
• 1 small box unsalted butter
• 1 pint liquid egg whites
• 1 dozen large eggs
• 1 pint unsweetened vanilla almond milk
• 1 small wedge fresh Parmesan cheese
• 1 small package cotija cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 large chunk fresh mozzarella cheese (you wish about 11 ounces)
• 1 small block reduced fat provolone or mozzarella cheese
• 1 small container fresh salsa (optional, for serving with Omelet Tortilla Wrap)

Canned and Jarred

• 1 large jar dill pickle chips
• 1 small jar roasted red peppers
• 1 small jar pepperoncini
• 1 small can/jar anchovy filets
• 1 (5-ounce) can wild skinless pink or red salmon
• 1 small jar fat free spicy black bean dip (corresponding to Desert Pepper Trading or Trader Joe’s)
• 1 (15-ounce) can Great Northern (or white kidney) beans
• 1 (15.5-ounce) can red kidney beans
• 1 (15-ounce) can black beans
• 1 (2.25-ounce) can sliced black olives
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (13.5-ounce) can light coconut milk
• 1 small jar peanut (or almond) butter

Frozen

• 1 medium bag strawberries

Misc. Dry Goods

• 1 small package brown sugar
• 1 container rainbow sprinkles (optional topping for Banana Split)
• 1 small package shelled pistachios (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you wish 4 tablespoons)

*You possibly can buy gluten free, if desired

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