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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 17-23)

Basil, basil! Who’s got basil?! Lol, I feel everyone does! On the lookout for ways to make use of it up? Try my Basil Oil, Homemade Basil Pesto and my Pesto Spaghetti Squash with Tomatoes. On the lookout for something outside the box to chill off on those warm summer nights? Try these Citrus Basil Mojito Pops or a refreshing Basil Cucumber Gin Cooler. Enjoy!

With grocery prices soaring, lots 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’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’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

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’ll be able to see the recipe builder used to find out those points and add it to your day (US only, it’s essential 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’ll be able to 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’ll be able to seek for recipes by course within the index. Depending in your goals, you must aim for a minimum of 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 the whole lot you would like readily available to assist keep you on course.

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! If you happen to 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 subsequent day. The grocery list is comprehensive and includes the whole lot that you must make all meals on the plan.

MONDAY (7/17)
B: Avocado Toast with Egg and a peach
L: Spicy Canned Salmon Rice Bowl
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette dressing
Total Calories: 1,020*

TUESDAY (7/18)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette dressing
D: Chicken Quesadillas

Total Calories: 1,067*

WEDNESDAY (7/19)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
strawberries
L: LEFTOVER Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and a couple of teaspoons light balsamic vinaigrette dressing
D: Crispy Air Fryer Pork Chops with Savory Zucchini Waffles
Total Calories: 1,085*

THURSDAY (7/20)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad (½ recipe)
D: Inside Out Turkey Cheeseburgers with Potato and Green Bean Salad (½ recipe)

Total Calories: 1,212*

FRIDAY (7/21)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Crispy Air Fryer Pork Chops with Heirloom Tomato Salad
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa with Homemade Rice Pilaf and Grilled Asparagus

Total Calories: 1,208*

SATURDAY (7/22)
B: High Protein Oat Waffles with 1 tablespoon (melted) peanut butter, ½ cup sliced strawberries and ½ sliced banana
L: Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
D: DINNER OUT

Total Calories: 592*

SUNDAY (7/23)
B: Three Cheese Zucchini Quiche
L: BLT with Avocado (recipe x 4)
D: Juicy Oven Baked Chicken Breasts with Easy Pot Mashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,123*

*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.

*Google doc

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Shopping List

Produce

• 1 medium peach
• 2 small PLUS 2 medium bananas
• 1 medium mango
• 1 mini seedless watermelon
• 2 (12-ounce) containers strawberries
• 1 medium lemon
• 5 medium limes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 4 medium zucchini
• 2 Persian cucumbers (or 1 small English)
• 1 pound asparagus
• 2 medium ears of corn
• ½ pound green beans
• 1 medium red or green bell pepper
• 2 medium jalapenos
• 1 large head garlic
• 1 ¾ kilos latest potatoes
• 2 kilos Russet potatoes
• 1 pound Cremini or Baby Bella mushrooms
• 1 small bunch scallions
• 1 large bunch fresh basil
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 2 (1-pound) bags/clamshells baby arugula
• 1 small head Iceberg lettuce
• 1 pint cherry or grape tomatoes
• 2 pints heirloom cherry or grape tomatoes
• 1 medium plum tomato
• 3 medium vine-ripened tomatoes
• 2 medium heirloom tomatoes
• 2 small red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 2 ½ kilos (6) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 2 kilos (6) center cut boneless pork chops
• 1 ½ kilos (4) skinless fish filets (striped bass, salmon, cod or halibut)
• 1 package center-cut bacon

Grains*

• 1 package seasoned panko breadcrumbs (can sub plain and season yourself in Pork Chops, if desired)
• 1 package plain panko breadcrumbs
• 1 small box cornflakes (or cornflake crumbs)
• 1 small package oat flour
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small rustic loaf of bread
• 1 package 100 calorie whole wheat hamburger buns
• 1 package low-carb whole wheat flour tortillas (akin to La Tortilla Factory)
• 1 package angel hair spaghetti
• 1 package 10-minute brown rice (akin to Uncle Ben’s)
• 1 pound cavatelli pasta (could also be in refrigerated or frozen section)

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)
• Regular or light mayonnaise
• Sriracha sauce
• Light balsamic vinaigrette dressing (or make your personal with ingredients in list)
• Cumin
• Garlic powder
• Oregano
• Paprika
• Smoked paprika
• Cayenne pepper
• Onion powder
• Chili powder
• Parsley
• Balsamic vinegar
• Balsamic glaze (I like Delallo)
• Ketchup (optional, for Cheeseburgers)
• Yellow mustard (optional, for Cheeseburgers)
• Vanilla extract
• Furikake (can sub sesame seeds for topping Spicy Salmon Bowl, if desired)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened plain almond milk
• 1 (8-ounce) container skim milk
• 1 (6-ounce) container low fat (2%) cottage cheese (I like Good Culture)
• 1 (6-ounce) container whole milk (4%) cottage cheese (I like Good Culture)
• 1 (8-ounce) container nonfat plain Greek yogurt
• 2 (4-ounce) chunks Burrata cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 1 small tub light sour cream (I like Breakstone’s)
• 1 large wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano (can sub 6 tablespoons Parmesan in Cavatelli Pasta, if desired)
• 1 (8-ounce) package shredded part-skim Mexican mix cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) package shredded sharp cheddar cheese (can sub 1/3 cup Mexican mix or mozzarella in Zucchini Waffles, if desired)
• 1 small package sliced 2% American or part-skim cheddar cheese
• 1 small container whipped butter (can sub unsalted butter plus just a few pinches of salt in Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 small box salted butter (can sub 2 teaspoons unsalted butter or olive oil plus a pinch of salt in Rice Pilaf, if desired)
• 1 package (9-inch) pie dough

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon
• 1 small jar peanut butter
• 1 small jar PB2 (powdered peanut butter. Can sub regular peanut butter in Blueberry Smoothies, if desired)
• 1 small jar marinara (or ingredients to make your personal)
• 1 (2.25-ounce) can sliced black olives
• 1 small jar pitted Kalamata olives
• 1 (32-ounce) carton chicken broth
• 1 small jar sliced pickles (optional, for Cheeseburgers)

Frozen

Misc. Dry Goods

• 1 small package granulated sugar (optional, for Waffles)
• Baking powder

Non-Food Items

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

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