This post may contain affiliate links. Read my disclosure policy.

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 (March 11-17)

One in all my favorite Irish “blessings”- ‘May the road stand up to satisfy you. May the wind be all the time at your back. May the sun shine warm upon your face; the rains fall soft upon your fields and until we meet again, may God hold you within the palm of His hand.’ It’s hard to consider that it’s already March! In case you are preparing for a St. Patrick’s Day party ensure that you take a look at a few of my favorite recipes- Corned Beef and Cabbage with Horseradish Cream, Low Fat Irish Soda Bread and this fun Shamrock Shake! Don’t forget a sweet Irish treat to finish the night with these Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting. Remember to have fun safely!

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 may 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 possibly can tear out and placed on your fridge if you happen to 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

In case 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, you have to be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case 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 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 like, you possibly can seek for recipes by course within the index. Depending in your goals, you need to aim for at the least 1500 calories* per day. There’s nobody size matches all, this may 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 every little thing you wish readily available to assist keep you on the right track.

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 possibly can join here. I’m loving all of the ideas everyone’s sharing! In case 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 following day. The grocery list is comprehensive and includes every little thing it’s worthwhile to make all meals on the plan.

MONDAY (3/11)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad (½ recipe)
D:Tofu Tacos with Potatoes and Jalapenos with Southwestern Black Bean Salad
Total Calories: 1,285*

TUESDAY (3/12)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad
D:Skillet Ground Turkey Taco Cauliflower Rice with LEFTOVER Southwestern Black Bean Salad

Total Calories: 1,097*

WEDNESDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey
L: Italian Sub Broccoli Salad
D:Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots (recipe x 2)
Total Calories: 1,060*

THURSDAY (3/14)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: LEFTOVER Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots
Total Calories: 1,205*

FRIDAY (3/15)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: Shrimp Stir Fry

Total Calories: 1,075*

SATURDAY (3/16)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: White Bean Turkey Chili
D: DINNER OUT

Total Calories: 590*

SUNDAY (3/17)
B: Bell Pepper and Potato Frittata with 1 cup pineapple
L: LEFTOVER White Bean Turkey Chili
D: Crock Pot Corned Beef and Cabbage, Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins

Total Calories: 1,088*

*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 reminiscent of coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping list

Produce

• 2 medium (ripe) bananas
• 1 small pear
• 2 medium apples
• 1 large pineapple
• 1 (6-ounce) container fresh berries of your selection
• 3 medium limes
• 2 large heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small shallot
• 2 large jalapenos PLUS
• 1 small green bell pepper
• 1 small PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• ½ pound broccoli florets
• ½ pound asparagus or snow peas
• 1 medium head cauliflower (or 4 cups riced) PLUS 1 large head
• 1 (8-ounce) container sliced mushrooms
• 1 small butternut squash (or 10 ounces pre-cut)
• 1 medium Russet potato
• 1 medium Yukon Gold potato
• 2 medium parsnips
• 2 small PLUS 2 medium carrots
• 1 small head green cabbage
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 large bunch Lacinato kale
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small bunch scallions
• 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional for sofrito)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 small red onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 small package genoa salami (if buying from deli, you wish 1 ½ ounces)
• 1 small package sliced deli ham (if buying from deli counter, you wish 1 ½ ounces)
• 1 small package sliced deli turkey (if buying from deli counter, you wish 1 ½ ounces)
• 4 kilos 93% lean ground turkey
• 1 ½ kilos (6) boneless, skinless chicken thighs
• 1 ¼ kilos large peeled and deveined shrimp
• 2 kilos lean corned beef brisket

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)
• Pure maple syrup
• Honey
• Red wine vinegar
• Oregano
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Garlic powder
• Turmeric
• Adobo seasoning
• Balsamic vinegar
• Dijon mustard
• Rice vinegar
• Sriracha sauce (optional, for Shrimp Stir Fry)
• Sesame seeds
• Cinnamon
• Nutmeg
• Crushed red pepper flakes
• Bay leaves

Grains*

• 1 small package quick oats
• 1 small package (6-inch) corn tortillas (you wish 8)
• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small loaf sliced whole grain bread
• 1 small bag dry white or brown rice (or 2 cups pre-cooked)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 quart liquid egg whites
• 1 (14-ounce) package extra-firm tofu
• 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small box butter
• 1 pint low fat buttermilk
• 1 (8-ounce) container nonfat milk
• 1 small tub reduced fat sour cream
• 1 small chunk fresh mozzarella
• 1 small block or small bag sliced reduced fat provolone cheese
• 1 small wedge fresh Parmesan cheese
• 1 small package bleu cheese

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15.5-ounce) can black beans
• 4 (15.5-ounce) cannellini or navy beans
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (4.5-ounce) can diced green chiles
• 1 medium jar/tub salsa
• 1 small jar sliced pepperoncini
• 3 (32-ounce) cartons chicken broth

Frozen

• 1 small package pearl onions (you wish 1 cup)
• 1 (10-ounce) bag corn kernels

Misc. Dry Goods

• Cornstarch
• Baking powder
• Baking soda
• 1 (11-ounce) carton Orgain’s liquid vanilla protein shake
• 1 pound dry green or brown lentils
• 1 small package raw sugar
• 1 small package brown sugar
• 1 medium package walnuts (if buying from bulk bin, you wish about ¾ cup)
• 1 small package sliced almonds (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package golden raisins (if buying from bulk bin, you wish about cup)

*You may buy gluten free, if desired

Print Shopping List