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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 (Feb 19-25)

Because the season of Lent has begun, let me share a few of my favorite meatless mains! Try my Eggplant Meatballs, Spinach Lasagna Roll Ups or these Greek Tofu Bowls for the proper Lenten friendly meal.

With grocery prices soaring, lots of us are having to regulate, cut back and/or get more creative with our meals. One in every 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 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 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 possibly can 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 possibly can 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 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, 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 money. You’ll dine out less often, waste less food and also you’ll have every part you wish readily 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! When you 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 subsequent day. The grocery list is comprehensive and includes every part you should make all meals on the plan.

MONDAY (2/19)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Canned Salmon Rice Bowl
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado

Total Calories: 1,071*

TUESDAY (2/20)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Ground Turkey Taco Skillet

Total Calories: 1,164*

WEDNESDAY (2/21)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad**

Total Calories: 1,079*

THURSDAY (2/22)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad
D: Chicken Florentine with ¾ cup brown rice # and Easy Garlic Broccolini
Total Calories: 1,189*

FRIDAY (2/23)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,280*

SATURDAY (2/24)
B: Slow Cooker Steel Cut Oats
L: Cheeseburger Salad
D: DINNER OUT

Total Calories: 613*

SUNDAY (2/25)
B: ¼ of Swiss Chard Frittata with an orange
L: Turkey Club (recipe x 4) and a pear
D: Chicken Gnocchi Soup

Total Calories: 1,058*

*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.
**Green salad includes 8 cups mixed greens, 5 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons light vinaigrette.  Put aside 2 servings (with dressing on the side) for lunch Thurs/Fri.

#Make an additional 3 cups rice for dinner Friday

*Google doc

Print Shopping List

Shopping list

• 3 medium bananas
• 4 medium pears
• 4 medium oranges
• 2 medium lemons
• 1 medium lime
• 2 (6-ounce) containers berries (your alternative)
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium jalapenos
• 1 small PLUS 1 medium red bell pepper
• 2 medium heads garlic
• 1 small PLUS 1 large shallot
• 4 Persian (mini) cucumbers (or 1 large English cucumber)
• 1 small bag baby carrots
• 1 ½ kilos broccoli florets
• 2 bunches broccolini
• 1 large bunch scallions
• 1 (4-ounce) container white mushrooms
• 1 bunch Swiss chard
• 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce (can sub 8 leaves Romaine lettuce in Turkey Club, if desired)
• 1 small container/bunch fresh basil (optional, for garnish on Gnocchi Soup)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry tomatoes
• 2 medium yellow onions
• 2 small red onions
• 1 large white onion

Meat, Poultry and Fish

• 2 kilos (4) boneless, skinless chicken breast
• 1 ½ kilos sweet Italian chicken or turkey sausage
• 1 package center-cut bacon
• ¾ pound deli turkey breast (corresponding to Boar’s Head)
• 1 pound 93% lean ground beef
• 1 pound 93% lean ground turkey
• 1 ¼ (4) kilos flounder fillets

Grains

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package low carb whole wheat tortillas (corresponding to La Tortilla Factory)
• 1 package unbleached all-purpose flour
• 1 package quick cooking steel cut oats (corresponding to Bob’s Red Mill)
• 1 medium package dry brown rice (or about 7 cups pre-cooked)
• 1 (1-pound) whole wheat spaghetti
• 1 (16-ounce) package gnocchi
• 1 package seasoned breadcrumbs
• 1 medium bag tortilla chips

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)
• Light mayonnaise
• Sriracha sauce
• Furikake (can sub chopped nori and sesame seeds in Salmon Bowl, if desired)
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Paprika
• Smoked paprika
• Cayenne
• Turmeric
• Crushed red pepper flakes
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Pure maple syrup
• Cinnamon
• Yellow mustard
• Ketchup
• Italian seasoning
• Apple cider vinegar
• Bay leaves
• Hot sauce (optional for serving with Omelet Tortilla Wrap)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 package 1/3 less fat cream cheese
• 1 pint half and half
• 1 small wedge Parmesan cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub ¼ cup regular cheddar in Cheeseburger Salad, if desired)
• 1 (8-ounce) bag reduced fat shredded Mexican mix cheese
• 1 bag shredded or block Swiss cheese
• 1 tub whipped butter
• 1 (6-ounce) container whole milk plain yogurt
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can pinto beans
• 1 medium jar salsa
• 1 (28-ounce) crushed tomatoes (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 small jar sun-dried tomatoes in oil
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 (14-ounce) can vegetable broth
• 1 small jar capers
• 1 small jar dill pickle spears

Frozen

• 1 (1 pound) package corn kernels

Misc. Dry Goods

• 1 bottle white wine
• 1 container unflavored pea or whey protein powder
• 1 small package ground flax
• 1 small package pecan or walnut halves (if buying from bulk bin, you wish ¼ cup)

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

Print Shopping List