posted July 8, 2022 by Gina

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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 links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Because the crazy days of summer kick in, maintaining a healthy diet on the go generally is a challenge! Try a few of my healthy snacks like Zucchini Pizza Bites,  Air Fryer Chick Peas, or Chia Seed Pudding for a healthier alternative to chips.

With grocery prices soaring, lots 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

I’m also excited to share the health foods diets Ultimate Meal Planner is now available! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge when 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 meal planner here:

A note about WW Personal Points:

I not provide points since they vary on the brand new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Search for the orange button within the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you possibly can see the WW points and add it to your day (US only, you should 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 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 favor, you possibly can seek for recipes by course within the index. Depending in your goals, you need to aim for a minimum of 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 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 heading in the right direction.

Lastly, when you’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! If you happen to 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 thing it is advisable to make all meals on the plan.

MONDAY (7/11)
B: Loaded Baked Omelet Muffins with a banana
L: Cilantro Chicken Salad on 1 thin slice whole grain bread with 8 baby carrots
D: Houston’s Veggie Burger with Watermelon, Arugula and Feta Salad
Total Calories: 989*

TUESDAY (7/12)
B: LEFTOVER Loaded Baked Omelet Muffins with a banana
L: LEFTOVER Cilantro Chicken Salad on 1 thin slice whole grain bread with 8 baby carrots
D: Grilled Steak Fajitas with 1 ounce avocado and a couple of tablespoons reduced fat cheddar cheese

Total Calories: 1,087*

WEDNESDAY (7/13)
B: LEFTOVER Loaded Baked Omelet Muffins with a banana
L: LEFTOVER Grilled Steak Fajitas
D: Bacon-Wrapped Air Fryer Chicken Breast with Peach Arugula Salad
Total Calories: 1,184*

THURSDAY (7/14)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Grilled Steak Fajitas
D: One-Pot Spaghetti and Meat Sauce and a green salad**
Total Calories: 1,185*

FRIDAY (7/15)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER One-Pot Spaghetti and Meat Sauce
D: Healthy Cod Fish Tacos with Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,078*

SATURDAY (7/16)
B: Breakfast BLT (recipe x 4)
L: Grilled Pizza #
D: DINNER OUT

Total Calories: 530*

SUNDAY (7/17)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Pizza Sausage Rolls with 8 baby carrots
D: Filipino Adobo Chicken with ¾ cup white rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,045*

*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 comparable to coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette.  Put aside ½ the salad, with dressing on the side, for dinner Tuesday.

# Double dough recipe for Sunday lunch.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 small PLUS 3 medium bananas
• 1 medium lemon
• 7 medium limes
• 1 small watermelon
• 3 medium peaches
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 large English cucumber
• 4 medium bell peppers (1 yellow and three any color)
• 1 medium jalapeno (optional, for Adobo Chicken)
• 1 small PLUS 1 medium head garlic
• 3 medium (6-ounce) Hass avocados
• 1 small bunch scallions
• 1 ½ pound broccoli florets
• 1 large bag baby carrots
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell mixed greens
• ½ small head white cabbage
• ½ small head red cabbage
• 1 small head Iceberg lettuce
• 1 large beef steak tomato
• 4 medium vine-ripened tomatoes
• 1 small red onion
• 4 medium yellow onions

Meat, Poultry and Fish

• 2 packages center-cut bacon
• 1 ½ kilos flank steak
• 1 pound 90% ground beef
• 2 Italian chicken sausage links (3 ounces total)
• 8 chicken drumsticks
• 2 ½ kilos (5) boneless, skinless chicken breasts
• 1 pound (4 pieces) firm white fish comparable to cod, snapper or mahi mahi

Grains*

• 1 loaf thinly sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package whole wheat 100 calorie hamburger buns
• 1 package quaint oats
• 1 large package (6-inch) corn tortillas
• 1 package spaghetti
• 1 small package dry brown rice (or 1 ¼ cup pre-cooked)
• 1 small package white rice (or 3 cups pre-cooked. Can sub brown rice with Adobo Chicken, if desired)
• 1 small package unbleached all-purpose or whole white wheat flour

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
• Fresh peppercorns
• Light mayonnaise
• Garlic powder
• Cumin
• Chili powder
• Smoked paprika
• BBQ sauce
• Molasses
• Balsamic vinegar
• Maple syrup
• Ground cinnamon
• Ground ginger
• Chili lime seasoning, comparable to Tajin
• Light vinaigrette (or use ingredients in list to make your individual)
• Sesame seeds (optional, for topping on Pizza Sausage Rolls)
• Reduced sodium soy sauce*
• Apple cider vinegar
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) package sliced provolone or mozzarella cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small container feta cheese
• 1 small wedge fresh Parmesan cheese (optional, for serving with Spaghetti)
• 1 pint almond milk

Canned and Jarred

• 1 small jar/can pizza sauce
• 1 (28-ounce) can crushed tomatoes (I like Tutturosso)
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 small can beets
• 1 (8-ounce) container low sodium chicken broth
• 1 small jar peanut or almond butter

Frozen

• 1 small package chopped spinach (can sub fresh in Omelet Muffins, if desired)
• 1 small package strawberries

Misc. Dry Goods

• 1 small package walnuts (if buying from bulk bin, you would like 3 tablespoons)
• 1 small package slivered almonds
• 1 small package chia or flax seeds (optional, for Smoothie Bowls)
• Baking powder

*You possibly can buy gluten free, if desired

Print Shopping List