posted October 28, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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 nights get cooler I like the thought of getting a warm bowl of soup ready and waiting for us at time for dinner! Try a few of my slow cooker soup recipes like my Navy Bean Bacon Soup, Chicken Enchilada Soup or fan favorite Lasagna Soup! Round it out with a salad and my Easy Rosemary Garlic Parmesan Biscuits and luxuriate in!

With grocery prices soaring, lots 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 sure meal planner has weekly meal planning grids you possibly can tear out and placed on your fridge for those who 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 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 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

For those who’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 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 possibly can seek for recipes by course within the index. Depending in your goals, you must aim for no 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 part you wish readily available to assist keep you on target.

Lastly, for those who’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! For those who 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 subsequent day. The grocery list is comprehensive and includes every part you’ll want to make all meals on the plan.

MONDAY (10/31)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican cheese mix, 1 tablespoon sour cream and 1 ounce avocado

Total Calories: 984*

TUESDAY (11/1)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: LEFTOVER Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican cheese mix, 1 tablespoon sour cream and 1 ounce avocado

Total Calories: 984*

WEDNESDAY (11/2)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: LEFTOVER Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: Sweet Potato Turkey Meatloaf** with Creamy Cauliflower Mash with Kale and Easy Garlic Broccolini

Total Calories: 1,055*

THURSDAY (11/3)
B: 2 scrambled eggs with 1 ounce avocado and ½ a (cooked) sweet potato
L: 2 cups Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and 1 cup steamed broccoli

Total Calories: 1,165*

FRIDAY (11/4)
B: 2 scrambled eggs with 1 ounce avocado and ½ a (cooked) sweet potato
L: LEFTOVER 2 cups Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
D: Drunken Style Noodles with Shrimp

Total Calories: 1,182*

SATURDAY (11/5)
B: Pumpkin Nut Muffins and ¾ cup cottage cheese with 1 teaspoon maple syrup and a pair of tablespoons chopped pecans
L: Air Fryer Chicken Breast Tenders with Lemony Hearts of Palm Salad with Avocado
D: DINNER OUT

Total Calories: 790*

SUNDAY (11/6)
B: LEFTOVER Pumpkin Nut Muffins with 2 scrambled eggs and a pear
L: ¼ Crustless Sausage and Spinach Quiche
D: Slow Cooker French Dip Sandwiches with Dad’s Creamy Cauliflower Soup
Total Calories: 1,140*

*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.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 large ripe bananas (the riper the higher)
• 6 medium pears
• 1 ½ kilos seedless grapes (any variety)
• 1 small Honey Crisp apple (or other sweet variety)
• 2 medium lemons
• 2 medium limes
• 3 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 small container alfalfa sprouts
• 1 medium PLUS 1 large head cauliflower
• 2 ½ kilos broccoli florets
• 2 bunches broccolini
• ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
• 1 pound (2 medium) sweet potatoes
• 1 large red bell pepper
• 1 large green bell pepper
• 1 small bunch celery
• 1 small carrot
• 1 small head Romaine lettuce
• 1 medium bunch kale
• 1 (12-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small bunch PLUS 1 medium bunch scallions
• 1 small container Thai or Italian basil
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub cilantro or scallion greens for garnish on Salmon Bites, if desired)
• 1 small vine-ripened tomato
• 1 medium heirloom tomato
• 1 small red onion
• 1 small PLUS 4 large yellow onions

Meat, Poultry and Fish

• 1 ½ kilos (3) boneless, skinless chicken breasts
• 1 ¼ kilos (12) boneless, skinless chicken breast tenders
• 3 links sweet Italian turkey or chicken sausage
• 1 pound 93% lean ground turkey
• 1 ½ kilos (4) skinless salmon fillets
• 1 pound large peeled and deveined shrimp
• 1 (3 to 4 pound) beef round roast

Grains*

• 1 small package unbleached all purpose flour
• 1 small package white whole wheat flour
• 1 small loaf sliced multi-grain bread
• 1 package whole wheat rolls
• 1 small package quick oats
• 1 small bag dry brown rice (or 3 cups pre-cooked)
• 1 (8-ounce) package thick rice noodles
• 1 package seasoned breadcrumbs
• 1 package seasoned panko

Condiments and Spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder PLUS fresh peppercorns
• Pure maple syrup
• Ground cinnamon
• Vanilla extract
• Light mayonnaise
• Red wine vinegar
• Cumin
• Chili powder
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram
• Crushed red pepper flakes (optional, for Garlic Broccolini )
• Dijon mustard
• Balsamic vinegar
• Paprika
• Cayenne pepper
• Garlic powder
• Thyme
• Oregano
• Oyster sauce
• Soy sauce*
• Fish sauce
• Sriracha sauce
• Pumpkin pie spice
• Nutmeg
• Bay leaves
• Rosemary

Dairy & Misc. Refrigerated Items

• 2 ½ dozen large eggs
• 1 small box unsalted butter
• 1 pint nonfat milk (or nondairy milk of your alternative)
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container half and half
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (8-ounce) package sliced reduced fat provolone or mozzarella cheese (I like Sargento)
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (8-ounce) tub sour cream
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small chunk light Havarti or light cheddar cheese
• 1 small package bleu cheese or gorgonzola
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 (5-ounce) can albacore tuna in water
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (8-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can diced green chilies
• 1 (15-ounce) can pumpkin puree
• 1 (14-ounce) can hearts of palm
• 1 (32-ounce) carton low sodium beef broth
• 1 (32-ounce) carton reduced sodium chicken broth

Frozen

• 1 (10-ounce) package corn kernels

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small package raw sugar
• 1 small package dark brown sugar
• 1 (5-ounce) package chopped pecans
• 1 small package chopped walnuts

*You possibly can buy gluten free, if desired

Print Shopping List