posted September 2, 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

Back to highschool time!!! Time for brand new clothes, recent supplies and recent adventures! I wish everyone going back to highschool (teachers too!) a protected and fun-filled yr! Let’s discuss lunches which are easy to pack like my BLT Roll Ups with Turkey and Avocado, or these easy to reheat Pepperoni Pizza Bites or Air Fryer Popcorn Chicken. Also take a look at this oldie but goodie for Trail Mix & School Lunch Suggestions!

With grocery prices soaring, a lot of us are having to regulate, cut back and/or get more creative with our meals. Certainly one of 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 certain meal planner has weekly meal planning grids you’ll be able to tear out and placed on your fridge when you wish, a 12-week meal plan, 30 (15 recent) 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 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’ll be able to 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

Should you’re recent to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you’ll be able to 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 like, you’ll be able to seek for recipes by course within the index. Depending in your goals, it is best to aim for not less than 1500 calories* per day. There’s nobody size matches 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 cash. 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 on course.

Lastly, when you’re on Facebook join my health foods diets Facebook Community where everyone’s sharing photos of recipes they’re making, you’ll be able to join here. I’m loving all of the ideas everyone’s sharing! Should you want to get on the e-mail list, you’ll be able to 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 have to make all meals on the plan.

MONDAY (9/5)
B: Cottage Cheese, Egg and Sausage Frittata* and a peach
L: Buffalo Chicken Salad
D: Spaghetti with Butternut Leek Parmesan Sauce and a green salad*
Total Calories: 1,024**

TUESDAY (9/6)
B: LEFTOVER Cottage Cheese, Egg and Sausage Frittata and a peach
L: LEFTOVER Buffalo Chicken Salad
D: Enchilada Turkey Meatloaf with Fast Pot Cilantro Lime Rice
Total Calories: 1,112**

WEDNESDAY (9/7)
B: LEFTOVER Cottage Cheese, Egg and Sausage Frittata and a peach
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Mango Salsa # (½ recipe) and 12 tortilla chips
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 1,124**

THURSDAY (9/8)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Mango Salsa and 12 tortilla chips
D: Grilled Pesto Chicken Couscous Bowls

Total Calories: 1,263*

FRIDAY (9/9)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Shrimp Peas and Rice

Total Calories: 946**

SATURDAY (9/10)
B: Zucchini Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: Pepperoni Pizza Bites with 8 baby carrots
D: DINNER OUT

Total Calories: 569**

SUNDAY (9/11)
B: LEFTOVER Zucchini Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: Turkey Meatball Stroganoff over 1 cup egg noodles

Total Calories: 1,219**

*Prep frittata Sunday night, if desired. Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each:
tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.
**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.

# Prep salad Tuesday night for Wednesday lunch, if desired.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium apple
• 3 medium peaches
• 2 (6-ounce) containers fresh berries (your alternative)
• 1 medium lime
• 1 medium head garlic
• 1 pound baby red potatoes
• 1 pound butternut squash
• 1 small ear of corn
• 1 small jalapeno (optional, for Enchilada Meatloaf)
• 1 red bell pepper
• 1 yellow bell pepper
• 1 orange bell pepper
• 4 medium PLUS 2 large zucchini
• 1 small cucumber
• ½ pound sliced Cremini mushrooms
• 1 medium package baby carrots
• 1 small bunch celery
• 1 large bunch scallions
• 2 medium leeks
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh sage
• 1 (1-pound) bag/clamshell baby spinach and arugula mix
• 1 small head Romaine lettuce (can sub Iceberg in Buffalo Wrap, if desired)
• 1 small head Iceberg lettuce
• 6 medium Campari tomatoes
• 2 medium vine-ripened tomatoes
• 1 small red onion
• 1 small PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package turkey pepperoni
• 3 ounces sliced deli chicken or turkey breast
• 14 ounces Italian chicken sausage PLUS 1 extra link
• 2 ½ kilos 93% lean ground turkey
• 2 kilos boneless, skinless chicken breasts
• ½ pound pre-cooked grilled chicken cutlets
• 1 ¼ pound peeled and deveined shrimp

Grains*

• 1 small package all-purpose flour
• 1 small package white whole wheat (or whole wheat) flour
• 1 loaf sliced sour dough bread
• 1 package seasoned whole wheat breadcrumbs
• 1 package egg noodles
• 1 small package quick oats
• 1 small package dry long grain white or jasmine rice
• 1 small package couscous
• 1 package spaghetti
• 1 package par-cooked dry brown rice
• 1 medium bag tortilla chips

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)
• Mayonnaise
• Frank’s Red Hot Sauce
• Light vinaigrette dressing
• Cumin
• Onion powder
• Garlic powder
• Honey
• Cinnamon
• Vanilla extract
• Crushed red pepper flakes (optional, for Pizza Bites)
• Worcestershire sauce
• Paprika

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (8-ounce) container skim milk
• 1 small tub light sour cream
• 1 (16-ounce) tub lowfat cottage cheese (I like Good Culture)
• 1 (32-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 medium wedge fresh Parmesan cheese
• 1 small box unsalted butter
• 1 container light blue cheese dressing (or ingredients to make your personal)

Canned and Jarred

• 1 (14.5-ounce) can chickpeas
• 1 (14.5-ounce) can reduced sodium black beans
• 1 small can mild enchilada sauce (or ingredients to make your personal)
• 1 (4-ounce) can mild chopped green chilies
• 1 small jar pizza sauce or marinara
• 1 small jar unsweetened apple sauce
• 1 (4-ounce) can or (4.25-ounce) tube tomato paste
• 1 (32-ounce) carton low sodium chicken broth

Frozen

• 1 small package green peas

Misc. Dry Goods

• Beef bouillon cubes or Higher than Bouillon
• 1 small package brown sugar
• Baking soda
• Baking powder
• 1 medium package chopped walnuts (if buying from bulk bin, you would like ¾ cup)
• 1 small package slivered almonds (if buying from bulk bin, you would like ¼ cup)

Non-Food Items

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

Print Shopping List