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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 (Sept 4-10)

Looks prefer it’s almost time to interrupt in those latest lunch boxes! Try these back to highschool recipes and this straightforward hack to get kids to eat healthy! Don’t forget my latest cookbook health foods diets Easy, which has delicious, healthy recipes with 7 ingredients or fewer is out for presale! These recipes will make getting dinner on the table easier than ever on those nights you might be running kids to sports and after school activities!

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’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

When 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, it’s essential to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

When 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 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, it is best to aim for no less than 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 can 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 all the pieces you wish 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! When 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 all the pieces you should make all meals on the plan.

MONDAY (9/4)
B: Mini Quiche with 1 cup strawberries
L: Italian Pasta Salad
D: Turkey Burger, Veggie Kabobs and Coleslaw

Total Calories: 1,080*

TUESDAY (9/5)
B: Mini Quiche with 1 cup strawberries
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Tofu Tacos with Potatoes and Jalapenos

Total Calories: 1,126*

WEDNESDAY (9/6)
B: Mini Quiche with a peach
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti** and Roasted Parmesan Green Beans

Total Calories: 1,100*

THURSDAY (9/7)
B: Mini Quiche with a peach
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and eight baby carrots
D: Air Fryer Chicken Cutlets with Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,105*

FRIDAY (9/8)
B: Tropical Chia Pudding Breakfast Bowl (½ recipe)
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and eight baby carrots
D: Weeknight Seafood Paella with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,118*

SATURDAY (9/9)
B: Spinach Ricotta Quiche with 2 cups baby arugula, 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT

Total Calories: 611*

SUNDAY (9/10)
B: LEFTOVER Spinach Ricotta Quiche with 1 cup grapes
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls

Total Calories: 1,102*

*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 similar to coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an additional 2 cups pasta for lunch leftovers on Thurs/Fri

*Google doc

Print Shopping List

Shopping List

Produce

• 1 (12-ounce) container strawberries
• 2 medium peaches
• 4 medium apples (any variety)
• 1 small kiwi
• 1 small mango
• 3 medium lemons
• 1 pound seedless red or green grapes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
• 2 large ears of corn
• 1 medium yellow bell pepper
• 2 medium red bell peppers
• 2 large jalapenos
• 2 medium heads garlic
• 1 small shallot
• 1 medium zucchini
• 6 Persian cucumbers (can sub 2 small English, if desired)
• 1 small cucumber
• 1 ½ kilos broccoli florets
• 1 medium Russet potato
• 1 small bunch celery
• 3 medium carrots
• 1 small bag baby carrots
• ¾ pound green beans
• 1 small bunch scallions
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small medium head green cabbage (or 1 small bag pre-shredded)
• 1 small head Romaine lettuce
• 1 (6-ounce) PLUS 1 (1-pound) container baby arugula
• 1 (6-ounce) PLUS 1 (1-pound) container baby spinach
• 1 small bunch Italian parsley
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives (can sub scallion greens in Tzatziki, if desired)
• 1 small bunch/container fresh basil
• 2 (1-pound) containers cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 3 medium red onions
• 2 large yellow onions

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• ¾ pound 90% lean ground sirloin beef
• 1 (3-ounce) Italian chicken sausage
• 1 (2-ounce) link cooked chorizo (I take advantage of Goya)
• 1 package center-cut bacon
• 1 (8-ounce) ham steak or thick cut deli ham
• 1 (8-ounce) package sliced genoa salami
• 3 ounces deli turkey breast
• 1 ½ kilos boneless, skinless chicken breasts (should purchase 4 ounces pre-cooked PLUS 1 pound raw, if desired)
• 1 pound boneless, skinless chicken thighs
• 16 extra-jumbo shrimp
• 16 cherrystone clams

Grains*

• 1 (16-ounce) package fusilli pasta (I like Delallo)
• 1 (16-ounce) package whole wheat spaghetti
• 1 small package short or medium grain white rice
• 1 small package dry quinoa (or 2 cups pre-cooked)
• 1 package seasoned whole wheat breadcrumbs
• 1 package hamburger buns
• 1 small package corn tortillas (you wish 8)
• 1 small loaf sliced whole wheat bread

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)
• Red wine vinegar
• White wine vinegar
• Garlic powder
• Parsley
• Basil
• Onion powder
• Onion flakes
• Ketchup
• Yellow mustard
• Dijon or whole grain mustard
• Worcestershire sauce
• BBQ sauce (or ingredients to make your individual)
• Light mayonnaise
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Cumin
• Oregano
• Bay leaves
• Italian seasoning
• Old Bay seasoning
• Saffron threads
• Turmeric
• Crushed red pepper flakes (optional, for Chicken Tzatziki Bowls)
• Italian dressing

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (14-ounce) package extra-firm tofu
• 1 (9-inch) deep dish pie crust
• 1 small container part-skim ricotta cheese (I like Polly-O)
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container 1% buttermilk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (6-ounce) container 1% (low fat) Greek yogurt (can sub ¼ cup nonfat on Chicken Tzatziki, if desired)
• 1 (6-ounce) container whole milk plain (not Greek) yogurt
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¾ cup mozzarella in Mini Quiche, if desired)
• 1 (8-ounce) package sliced reduced fat American or cheddar cheese
• 1 (8-ounce) chunk reduced fat provolone cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 package feta in brine
• 1 small package gorgonzola or blue cheese (can sub 1 tablespoon of one other cheese in Cobb Salad, if desired)
• 1 small chunk fresh Parmesan cheese

Canned and Jarred

• 1 large jar pepperoncini
• 1 small can sliced black olives
• 1 small jar Castelvetrano olives
• 1 (14-ounce) can hearts of palm
• 1 (15-ounce) can chickpeas
• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken or vegetable broth
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small bag peas
• 1 box phyllo dough

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package unsweetened dried shredded coconut
• 1 small package monk fruit sweetener, stevia or your favorite sweetener

*You possibly can buy gluten free, if desired

Print Shopping List