posted August 19, 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

I’m attempting to hang on to each drop left of summer there’s! That features utilizing late summer veggies like sweet corn and having fun with recipes like my Warm Mexican Corn Salad, Grilled Corn Salad with Feta and Corn Tomato Avocado Salad. Yum!! And don’t forget summer fruit desserts- Triple Berry Crisp or a Blueberry Peach Crisp– what’s your favorite?

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One among 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

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 should 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 need 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 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 favor, 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, 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 money. You’ll dine out less often, waste less food and also you’ll have every little thing you would like readily 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 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 following day. The grocery list is comprehensive and includes every little thing you want to make all meals on the plan.

MONDAY (8/22)
B: Broccoli and Cheese Egg Muffins* with 1 cup grapes
L: Grilled Chicken Chickpea Salad*
D: Quick Pot Baked Ziti with 2 cups arugula, 2 tablespoons shaved parmesan and a couple of teaspoons light vinaigrette

Total Calories: 1,249**

TUESDAY (8/23)
B: LEFTOVER Broccoli and Cheese Egg Muffins with 1 cup grapes
L: LEFTOVER Grilled Chicken Chickpea Salad
D: Ground Turkey Taco Skillet

Total Calories: 1,236**

WEDNESDAY (8/24)
B: LEFTOVER Broccoli and Cheese Egg Muffins with 1 cup grapes
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Crock Pot Balsamic Pork Roast with White Bean Caprese Salad (recipe x 2)
Total Calories: 968**

THURSDAY (8/25)
B: Berry Cottage Cheese Breakfast Bowls
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Crock Pot Balsamic Pork Roast with LEFTOVER White Bean Caprese Salad

Total Calories: 929**

FRIDAY (8/26)
B: Berry Cottage Cheese Breakfast Bowls
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: Grilled Cilantro Lime Shrimp Kebabs with ¾ cup brown rice and Mexican-Inspired Grilled Corn Salad

Total Calories: 928**

SATURDAY (8/27)
B: Breakfast Pizza #
L: LEFTOVER Grilled Cilantro Lime Shrimp Kebabs with LEFTOVER Mexican-Inspired Grilled Corn Salad
D: DINNER OUT

Total Calories: 462**

SUNDAY (8/28)
B: Peanut Butter Oatmeal Protein Oat Cookies
L: Pepperoni Pizza Bites with ½ cup sliced cucumbers
D: Bacon Topped Petite Turkey Meatloaf with Quick Pot Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,098**

* 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 akin to coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Double dough recipe for lunch Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 ¼ kilos seedless red or green grapes
• 3 medium apples
• 2 medium bananas
• 2 (6-ounce) containers berries (your selection)
• 1 (12-ounce) container fresh strawberries
• 2 medium limes PLUS 3 large (optional for Shrimp Kebabs) limes
• 1 medium lemon
• 1 small PLUS 6 large ears of corn
• 1 large head garlic
• 1 small jalapeno
• 1 large zucchini
• 1 small red bell pepper
• 6 Persian cucumbers (can sub 2 medium English, if desired)
• 1 small (5-ounce) Hass avocado
• 1 small container alfalfa sprouts
• 1 pound broccoli florets
• 2 kilos Russet potatoes
• 1 pound fresh string beans
• 1 small bunch celery
• 1 small carrot
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small head Romaine lettuce (can sub spinach on Tuna Sandwich, if desired)
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch scallions
• 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 3 small PLUS 1 medium vine-ripened tomato
• 2 small red onions
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 2 1/3 kilos 93% lean ground turkey
• 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces cooked)
• 2 kilos boneless pork shoulder roast
• 32 jumbo (raw) shrimp (about 18 ounces)
• 1 package center-cut bacon
• 1 small package turkey pepperoni

Grains*

• 1 package seasoned breadcrumbs
• 1 small package all-purpose or white whole wheat flour
• 1 small package quaint or quick oats
• 1 small loaf sliced multi-grain bread
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package tortilla chips
• 1 package whole wheat ziti or cavatappi pasta (I really like Delallo)

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)
• Dried oregano
• Light vinaigrette (or make your personal with ingredients in list)
• Chili powder
• Smoked paprika
• Cumin
• Cayenne
• Light mayonnaise
• Red wine vinegar
• Apple cider vinegar
• Garlic powder
• Bay leaves
• Crushed red pepper flakes
• Balsamic vinegar
• Worcestershire sauce
• Honey
• Balsamic glaze (I like Delallo)
• Tajin Chili Lime Seasoning (or Trader Joe’s Every little thing however the Elote)
• Vanilla extract
• Cinnamon
• Kansas City BBQ sauce (or ingredients to make your personal)

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 dozen large eggs
• 1 small wedge Pecorino Romano cheese
• 1 small wedge Parmesan cheese
• 1 (16-ounce) bag part-skim shredded mozzarella cheese
• 5-ounces whole milk mozzarella cheese
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 small tub light sour cream
• 1 pint 1% buttermilk
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese mix
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (can sub ¼ cup Mexican cheese mix in Broccoli and Cheese Egg Muffins, if desired)
• 1 small container feta cheese (can sub 2 ounces cotija in Chicken Salad, if desired)
• 1 small package cotija cheese
• 1 small tub whipped butter

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can pinto beans
• 2 (15-ounce) cans Great Northern (or white kidney) beans
• 1 (12-ounce) jar salsa
• 1 jar marinara sauce
• 1 small jar pizza sauce
• 1 small jar peanut butter
• 1 (5-ounce) can albacore tuna in water
• 1 (14.5-ounce) can chicken or vegetable broth

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you would like ¼ cup)
• 1 small container vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips
• Baking powder
• 1 small package granulated sugar

Non-Food Items

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

Print Shopping List