posted November 4, 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’ve got a meatless Monday dinner entrée posted this week, try other vegetarian options like my Chickpea Milanese, Roasted Sweet Potato and Black Bean Bowls or my Portobello Burger with Mozzarella and Pesto Mayo and find your favorite!

With grocery prices soaring, lots of us are having to regulate, reduce 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’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’ll be able to 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 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 could be logged into your account). All cookbook recipes within the cookbook index are also updated!

About The Meal Plan

In case 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 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’ll be able to seek for recipes by course within the index. Depending in your goals, it’s best to 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 part you would like readily available to assist keep you on target.

Lastly, should 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! In case 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 part it is advisable make all meals on the plan.

MONDAY (11/7)
B: Apple Pie Overnight Oats with ½ cup yogurt
L: Updated Waldorf Salad Cups
D: Tofu Tacos with Potatoes and Jalapeños

Total Calories: 1,206*

TUESDAY (11/8)
B: LEFTOVER Apple Pie Overnight Oats with ½ cup yogurt
L: LEFTOVER Updated Waldorf Salad Cups
D: One Pot Cheesy Turkey Taco Chili Mac

Total Calories: 1,103*

WEDNESDAY (11/9)
B: Classic Egg Salad on 2 ounces sourdough bread and ½ a grapefruit
L: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac
D: Spicy Pork Brussels Bowls over ½ cup brown rice

Total Calories: 1,109*

THURSDAY (11/10)
B: LEFTOVER Classic Egg Salad on 2 ounces sourdough bread and ½ a grapefruit
L: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac
D: Healing Turmeric Chicken Noodle Soup

Total Calories: 1,105

FRIDAY (11/11)
B: LEFTOVER Classic Egg Salad on 2 ounces sourdough bread and an orange
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Shrimp, Peas and Rice with Roasted Parmesan Green Beans
Total Calories: 1,186*

SATURDAY (11/12)
B: Spinach Ricotta Quiche with 2 cups mixed greens with 1 tablespoon light vinaigrette
L: BLT with Avocado (recipe x 4)
D: DINNER OUT

Total Calories: 565*

SUNDAY (11/13)
B: LEFTOVER Spinach Ricotta Quiche with an orange
L: Harvest Kale Salad with Roasted Winter Squash (recipe x 2)
D: Beef Stew with Pumpkin

Total Calories: 1,241*

*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

• 1 medium apple (any variety)
• 1 small pear (Bosc or Anjou)
• 5 medium oranges
• 1 medium grapefruit
• 1 medium lemon (optional, for Chicken Noodle Soup)
• 1 small pomegranate (or small container of seeds)
• 2 small (5-ounce) Hass avocados
• 1 small head of garlic
• 1 (2-inch) piece fresh ginger
• 2 large jalapeños
• 1 medium zucchini
• 1 medium red bell pepper
• 1 ¼ kilos shredded (or shaved) Brussels sprouts
• 1 medium Russet potato
• ¾ pound green beans
• ¾ pound broccoli florets
• 2 medium carrots
• 1 small bunch celery
• 2 medium acorn squash
• 1 medium sugar or pie pumpkin (you’ll be able to sub one other 2 acorn or 1 medium butternut squash)
• 2 medium bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme in Beef Stew, if desired)
• 1 small bunch/container fresh basil
• 1 head butter lettuce
• 2 medium bunches Lacinato kale
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) bag/clamshell fresh baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 dry pint cherry or grape tomatoes
• 2 medium vine-ripened tomato
• 1 small red onion
• 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 1/3 pound 93% lean ground turkey
• 4 boneless, skinless chicken breasts or thighs (about 2 kilos)
• 1 (8-ounce) boneless, skinless chicken breast (should buy 6 ounces pre-cooked for Waldorf Cups, if desired)
• 1 pound 90% lean ground pork
• 1 ¼ kilos peeled and deveined shrimp
• 1 package center-cut bacon
• 2 kilos beef chuck

Grains*

• 1 loaf sliced whole grain bread
• 1 small loaf sourdough bread
• 1 small package quaint oats
• 1 small package (6-inch) corn tortillas (you would like 8)
• 1 (1-pound) package pasta shells (like Delallo)
• 1 (12-ounce) package vermicelli rice noodles
• 1 package quick cooking rice (comparable to Uncle Ben’s)

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)
• Ground cinnamon
• Ground nutmeg
• Vanilla extract
• Pure maple syrup
• Reduced sodium soy sauce*
• Chili powder
• Ancho chili powder
• Smoked paprika
• Paprika
• Cumin
• Oregano
• Garlic powder
• Mayonnaise
• Red wine vinegar
• Cayenne pepper
• Turmeric
• Light vinaigrette (or make your personal with ingredients in list)
• Balsamic vinegar
• Apple cider vinegar
• Honey
• Bay leaves
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (14-ounce) package extra-firm tofu
• 1 package pre-made pie dough (for 1 [9-inch] deep dish)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 small wedge fresh parmesan cheese
• 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Shrimp, Peas and Rice, if desired)
• 1 small package Gorgonzola cheese
• 1 small tub part-skim ricotta cheese
• 1 pint unsweetened almond milk (or milk of your alternative)
• 1 (8-ounce) container skim milk
• 1 small box unsalted butter
• 1 (8-ounce) container nonfat plain Greek yogurt

Canned and Jarred

• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel diced tomatoes with green chilies
• 1 small jar or tub (fresh) salsa
• 1 (32-ounce) carton chicken bone broth or chicken broth
• 1 (32-ounce) carton low or reduced sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 (15-ounce) can fat free refried beans
• 1 (14.5-ounce) can pink or red beans

Frozen

Misc. Dry Goods

• 1 small package chicken bouillon cubes
• 1 small bottle red wine
• 1 small package chia seeds (if buying from bulk bin, you would like 2 teaspoons)
• 1 small package chopped walnuts (if buying from bulk bin, you would like 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you would like ½ cup)

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

Print Shopping List