posted September 9, 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

It’s almost apple picking time!!!! Tell me your favorite orchards to go to! My family and I like using fresh apples to make recipes like my homemade Crock Pot Applesauce, Crock Pot Apple Butter and my Delightfully Baked Apples. For an ideal fall breakfast try my Cinnamon Apple Yogurt Bowls!

With grocery prices soaring, a lot of us are having to regulate, reduce 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 certain meal planner has weekly meal planning grids you may tear out and placed on your fridge in the event 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 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 may see the WW 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

In case 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 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 may seek for recipes by course within the index. Depending in your goals, you must aim for a minimum of 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 thing you wish available to assist keep you heading in the right direction.

Lastly, in the event 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! In case 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 it is advisable to make all meals on the plan.

MONDAY (9/12)
B: Cinnamon Apple Yogurt Bowls
L: Classic Turkey Club Sandwich and eight baby carrots
D: Butternut Squash Mac and Cheese with a green salad*
Total Calories: 1,045**

TUESDAY (9/13)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Butternut Squash Mac and Cheese with LEFTOVER green salad
D: Crockpot Chicken Taco Chili with 2 tablespoons shredded cheddar, 1 ounce avocado and 1 tablespoon light sour
cream

Total Calories: 1,004**

WEDNESDAY (9/14)
B: Avocado Toast with Sunny Side Egg
L: LEFTOVER Butternut Squash Mac and Cheese with LEFTOVER green salad
D: LEFTOVER Crockpot Chicken Taco Chili with 2 tablespoons shredded cheddar, 1 ounce avocado and 1
tablespoon light sour cream

Total Calories: 950**

THURSDAY (9/15)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups baby arugula
D: Italian Ground Turkey Meatball Dinner with Easy Pot Mashed Potatoes
Total Calories: 1,130**

FRIDAY (9/16)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups baby arugula
D: Fish Taco Bowls with Scallion Cilantro Rice with Habaneros and Lime
Total Calories: 1,194**

SATURDAY (9/17)
B: Bacon, Egg and Avocado Breakfast Sandwich #
L: ¾ cup Buffalo Chicken Lettuce Wraps
D: DINNER OUT

Total Calories: 590**

SUNDAY (9/18)
B: ¼ Baked Oatmeal with Blueberries and Bananas
L: Tomato Mozzarella and Arugula Tower (recipe x 2)
D: Beef, Tomato and Acini di Pepe Soup with 2 Easy Garlic Knots
Total Calories: 1,017**

*Green salad includes 9 cups mixed greens, 3 scallions and ¾ cup each: tomatoes, cucumbers, carrots and chickpeas with 1/3 cup light vinaigrette.  Put aside 2 servings of salad for lunch Tuesday and Wednesday.
**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 equivalent to coffee, beverages, fruits,
snacks, dessert, wine, etc.

# Dough bagel dough recipe for Garlic Knots on Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium apple (equivalent to Honey Crisp or Gala)
• 4 medium bananas
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 5 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 1 medium cucumber
• 1 small habanero pepper
• 1 large red bell pepper
• 2 kilos Russet Potatoes
• 1 pound butternut squash
• 1 pound broccoli florets (or 10 ounces pre-cut)
• 1 pound cauliflower (or 10 ounces pre-cut florets)
• 1 small head garlic
• 1 medium shallot
• 1 medium bunch scallions
• 1 small bunch celery
• 1 small bag baby carrots
• 1 small bag shredded carrots
• 1 (14-ounce) bag tri-color coleslaw mix
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell/bag mixed greens
• 1 (1-pound) clamshell/bag baby arugula
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 medium bunch/container fresh basil
• 6 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 small red onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 3 ounces sliced deli turkey breast (I like Boar’s Head)
• 3 kilos (6) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound 90% lean ground beef
• 1 ½ kilos (4) boneless, skinless fish fillets, equivalent to blackfish, cod or mahi mahi

Grains*

• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package whole wheat elbow pasta
• 1 package small pasta, equivalent to acini de pepe (can sub 4 ounces elbows in Beef Soup, if desired)
• 1 package panko breadcrumbs
• 1 package plain or seasoned breadcrumbs
• 1 small package quick or quaint oats
• 1 medium package unbleached all-purpose flour
• 1 small package dry long grain rice

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)
• Cinnamon
• Nutmeg
• Regular or light mayonnaise
• Onion powder
• Garlic powder
• Light vinaigrette (or make your individual with ingredients in list)
• Cumin
• Chili powder
• Dried oregano
• Paprika
• Crushed red pepper flakes
• Fennel seeds
• Cajun seasoning
• Sriracha sauce
• Frank’s RedHot Sauce
• Honey or maple syrup
• Balsamic vinegar
• Vanilla extract
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 (16-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) tub light sour cream
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge fresh Parmesan cheese
• 1 small block gruyere cheese
• 1 small box unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus extra salt in Mashed Potatoes, if desired)
• 1 quart skim milk
• 1 pint low-fat buttermilk
• 1 (6-ounce) chunk part skim mozzarella cheese

Canned and Jarred

• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped green chilies
• 1 (32-ounce) carton low sodium vegetable broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton beef stock
• 1 small jar creamy peanut butter
• 2 (2.6-ounce) packets light tuna in water

Frozen

• 1 (10-ounce) package corn kernels

Misc. Dry Goods

• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you wish 1 tablespoon)
• 1 small package chopped walnuts or pecans (if buying from bulk bin, you wish ½ cup)
• 1 small package chopped almonds (if buying from bulk bin, you wish 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin, you wish 2 teaspoons)
• Baking powder

*You possibly can buy gluten free, if desired

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