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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 (March 18-24)

This week it’s official! Spring is finally here! Who else is worked up with me? I can’t wait for vibrant spring meals like Creamy Orzo with Asparagus and Peas or this Swiss Chard Frittata. I like the fresh colours!

When you need an early start on Easter recipes try these- Classic Deviled Eggs, Mini Quiche, Roasted Asparagus and this beautiful Carrot Ginger Soup.

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 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 certain meal planner has weekly meal planning grids you may tear out and placed on your fridge should you 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 may 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 may 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 may 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, this may 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 every thing you would like available to assist keep you on course.

Lastly, should you’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you may join here. I’m loving all of the ideas everyone’s sharing! When you want to get on the e-mail list, you may 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 (3/18)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Spicy Canned Salmon Rice Bowl
D:Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,008*

TUESDAY (3/19)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: LEFTOVER Pesto Pasta with Asparagus, Peas and Pistachios
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,032*

WEDNESDAY (3/20)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D: Sheet Pan Turkey Meatloaf and Broccoli with Quick Pot Mashed Potatoes
Total Calories: 1,159*

THURSDAY (3/21)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D:Air Fryer Chicken Bites over ¾ cup brown rice with Shaved Brussels Sprout Salad with Pears and Pomegranate**

Total Calories: 1,233*

FRIDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER 2 cups Shaved Brussels Sprout Salad with Pears and Pomegranate with ¼ cup pistachios
D: Pineapple Shrimp Fried Rice

Total Calories: 1,143*

SATURDAY (3/23)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: LEFTOVER Air Fryer Chicken Bites with Broccoli Salad (½ recipe)
D: DINNER OUT

Total Calories: 670*

SUNDAY (3/24)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Avocado Egg Salad on 1 slice whole grain bread with an orange
D: Za’atar Lamb Chops with Basic Quinoa and Chopped Feta Salad
Total Calories: 1,124*

*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.
**Make an additional 3 cups brown rice for dinner Friday. Put aside 2 cups salad, with dressing on the side, for lunch Friday.

*Google doc

Print Shopping List

Shopping list

Produce

• 4 medium pears (any variety)
• 1 large red pear
• 4 medium oranges
• 1 small PLUS 2 medium lemons
• 1 medium lime
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 small pomegranate (or container fresh pomegranate seeds)
• 2 medium pineapples
• 1 small head garlic
• 1 medium shallot
• 2 medium jalapenos
• 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
• 1 medium orange or red bell pepper
• 1 package Persian (mini) cucumbers (you would like about 7. Can sub 1 large English, if desired)
• 3 kilos broccoli florets
• ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
• 2 kilos Russet potatoes
• 1 ½ kilos (4 medium) sweet potatoes
• ½ pound asparagus
• 2 medium bunches scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch cilantro
• 1 (10-ounce) bag/clamshell baby arugula
• 1 large head Romaine lettuce
• 1 medium beefsteak or heirloom tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package uncured turkey bacon (I like Applegate)
• 1 package center-cut bacon (Can sub turkey bacon in Egg White Muffins, if desired)
• 4 kilos boneless, skinless chicken breasts
• 1 ¼ kilos 93% lean ground turkey
• 1 ¼ kilos large peeled and deveined shrimp
• 1 ¾ kilos (8) bone-in lamb loin chops

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)
• Garlic powder
• Adobo seasoning
• Light mayonnaise
• Sriracha sauce
• Furikake (can sub crumbled nori and sesame seeds, if desired)
• Crushed red pepper flakes (optional, for serving with Pesto Pasta)
• Ketchup
• Worcestershire sauce
• Italian dressing
• Italian seasoning
• Sazon (optional, for Air Fryer Chicken Bites)
• Dijon mustard
• Apple cider vinegar
• Red wine vinegar
• Soy sauce*
• Fish sauce
• Vanilla extract
• Maple syrup
• Za’atar
• Thyme

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 quart low fat buttermilk
• 1 small container light sour cream
• 1 small tub whipped butter (can sub unsalted plus extra salt in Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small package goat cheese
• 1 small package feta cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge fresh Parmesan cheese

Grains

• 1 small package dry brown rice (or 6 ¾ cup cooked)
• 1 small package dry quinoa
• 1 small loaf sliced whole grain bread
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package quick oats
• 1 (16-ounce) package whole wheat fusilli or other short pasta (I like Delallo)

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 1 (10-ounce) can enchilada sauce (or ingredients to make your individual)
• 1 (14.5-ounce) can vegetable or chicken broth

Frozen

• 1 small package peas (can purchase fresh, if desired)

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you would like about ½ cup)
• 1 small package pepitas (if buying from bulk bin, you would like ¼ cup)
• 1 small package slivered almonds (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package shelled sunflower seeds (if buying from bulk bin, you would like ¼ cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you would like ¼ cup)
• 1 small package granulated sugar
• Baking powder
• Baking soda

Non-Food Items

*You may buy gluten free, if desired

Print Shopping List