posted July 15, 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

Gardens overflowing with zucchini yet? Be sure you are trying a few of my favorite squash recipes like my Perfectly Grilled Zucchini, Zucchini Rollatini, Zucchini and Feta Fritters or Zucchini Pizza Bites for something quick, easy and kid friendly!

With grocery prices soaring, a lot 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 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 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 recent) 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 meal planner here:

A note about WW Personal Points:

I now 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 may see the WW 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

For those who’re recent 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 are 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 may 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 suits all, this can 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 little thing you would like available to assist keep you heading in the right direction.

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! For those who 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 subsequent day. The grocery list is comprehensive and includes every little thing you have to make all meals on the plan.

MONDAY (7/18)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: 2 servings Shrimp Dumpling Lettuce Wraps*
D: Summer Cavatelli Pasta with Corn, Tomatoes and Zucchini with 2 cups arugula and a pair of teaspoons light vinaigrette

Total Calories: 982*

TUESDAY (7/19)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Shrimp Dumpling Lettuce Wraps
D: Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo (recipe x 2), 2 tablespoons shredded cheddar and ¼ cup shredded lettuce

Total Calories: 974*

WEDNESDAY (7/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: LEFTOVER Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Grilled Hawaiian Teriyaki Burger (½ recipe) with Asian Cabbage Mango Slaw
Total Calories: 1,007*

THURSDAY (7/21)
B: Tropical Mango Blueberry Lassi
L: LEFTOVER Easiest Salsa Verde Chicken with 2 corn tortillas, Pico de Gallo, 2 tablespoons shredded cheddar and ¼ cup shredded lettuce
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 879*

FRIDAY (7/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 cup mixed berries
L: Spiralized Greek Cucumber Salad with Lemon and Feta with ¼ cup hummus and ½ whole wheat pita
D: Fish Florentine

Total Calories: 1,054*

SATURDAY (7/23)
B: Chocolate Zucchini Bread with a banana
L: Grilled Chicken Chickpea Salad (recipe x 2)
D: DINNER OUT

Total Calories: *744*

SUNDAY (7/24)
B: LEFTOVER Chocolate Zucchini Bread with ¾ cup plain yogurt with a chopped peach
L: Air Fryer Falafel in ½ a complete wheat pita with 2 tablespoons hummus, ¼ cup chopped tomato and three red onion rings
D: Zucchini Lasagna Recipe with 2 cups arugula, ½ ounce shaved parmesan and a pair of teaspoons light vinaigrette

Total Calories: 976*

*Can prep Sunday night, if desired.

**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.
# Prep Wednesday night, if desired.

*Google doc

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Shopping List

Produce

• 4 medium bananas
• 4 small peaches
• 1 (16-ounce) container fresh strawberries
• 2 (6-ounce) containers fresh berries (your alternative)
• 1 small pineapple (can sub canned pineapple rings with Teriyaki Burgers, if desired)
• 7 medium limes
• 3 medium lemons
• 1 medium (under-ripe) mango
• 2 medium ears of corn
• 2 medium heads garlic
• 1 (3-inch) piece fresh ginger
• 2 small jalapeno or serrano peppers
• 4 medium PLUS 2 large zucchini
• 1 medium English cucumber
• 4 medium Persian cucumbers (can sub one other English in Chicken Chickpea Salad, if desired)
• 1 small green bell pepper (can sub leftover yellow or orange bell pepper in Cucumber Salad, if desired)
• 2 medium red bell peppers
• 1 yellow bell pepper
• 1 orange bell pepper
• 1 pound baby red potatoes
• 1 medium package shredded carrots
• 2 medium bunches scallions
• 1 small bunch/container fresh basil
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh rosemary or thyme
• 1 small bunch/container fresh oregano (can sub ½ teaspoon of one other fresh herb in Cucumber Salad, if desired)
• 2 (1-pound) bags/clamshells baby arugula
• 1 (10-ounce) bag/clamshell baby spinach
• 1 small head Bibb or endive
• ½ small head green cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) container grape or cherry tomatoes
• 4 small PLUS 10 medium vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 2 large yellow onions
• 1 small white onion

Meat, Poultry and Fish

• 1 pound peeled and deveined shrimp
• 1 ¼ kilos thick skinless white firm fish fillet (corresponding to grouper, bass or halibut)
• 2 ¼ kilos boneless, skinless chicken breasts
• 14 ounces Italian chicken sausage
• 2 kilos 93% lean ground beef

Grains*

• 1 package whole wheat pita bread
• 1 (1-pound) package fresh or frozen cavatelli pasta
• 1 small package corn tortillas
• 1 package whole wheat 100 calorie hamburger buns (corresponding to Martin’s)
• 1 small package unbleached all-purpose flour
• 1 small package whole 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 (or fresh peppercorns)
• Rice vinegar
• Honey
• Reduced sodium soy sauce*
• Sesame oil
• Black and/or white sesame seeds
• Sriracha sauce
• Cinnamon (optional, for Lassi)
• Garlic powder
• Oregano
• Cumin
• Light vinaigrette dressing (or make your individual with ingredients in list)
• Vanilla extract
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (32-ounce) tub 2% cottage cheese (I like Good Culture)
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 (32-ounce) tub plain nonfat yogurt (I like Stonyfield)
• 1 tub hummus (any variety)
• 1 package (block) feta cheese
• 1 package 1/3 less fat (block) cream cheese
• 1 small box butter
• 1 large wedge fresh Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub 6 tablespoons Parmesan in Cavatelli, ifdesired)
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) container half and half
• 1 pint almond milk (or milk of your alternative, for Lassi)
• 1 small container pineapple juice (can use juice from the can if using canned pineapple rings)

Canned and Jarred

• 1 small jar marinara (or ingredients to make your individual)
• 1 (16-ounce) jar roasted salsa verde
• 1 small jar pitted kalamata olives
• 1 small jar unsweetened apple sauce
• 3 (15-ounce) cans chickpeas
• 1 (28-ounce) can crushed tomatoes

Frozen

• 1 small package blueberries
• 1 small package mango chunks

Misc. Dry Goods

• 1 small package roasted almonds (if buying from bulk bin, you would like 12. Can sub 1 tablespoon almond butter in each Lassi, if desired)
• 1 small package walnuts (if buying from bulk bin, you would like ½ cup)
• Baking powder
• Baking soda
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 small package unsweetened chocolate
• 1 package Dutch processed unsweetened cocoa powder

*You possibly can buy gluten free, if desired

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