posted December 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

I like to bake- so does my mom and my aunt and I’m so glad that not only do each my daughters like to bake- but that they like to bake together!! Those are memories that can last a lifetime! As Christmas and holiday season start to attract near,  so do cookie swaps, gingerbreads and one in every of my favorites- Cranberry Bliss Bars! Or try these chocolate pistachio biscotti. Here’s a fun holiday project to do along with your kids (young or old!), DIY Gingerbread Tree Ornaments! I promise your home will smell amazing!!

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

About The Meal Plan

If you happen to’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 might 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 may seek for recipes by course within the index. Depending in your goals, you must aim for at the very least 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 can 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 thing you wish 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 may join here. I’m loving all of the ideas everyone’s sharing! If you happen to 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 subsequent day. The grocery list is comprehensive and includes every thing it’s worthwhile to make all meals on the plan.

MONDAY (12/5)
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,181*

TUESDAY (12/6)
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Shrimp Scampi Tacos with Caesar Salad Slaw with Cauliflower Leek Soup
Total Calories: 1,030*

WEDNESDAY (12/7)
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Air Fryer Chicken Thighs with Mediterranean Quinoa Salad and String Beans with Garlic and Oil

Total Calories: 1,066*

THURSDAY (12/8)
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Fast Pot Spaghetti with Meat Sauce and a green salad**
Total Calories: 1,096*

FRIDAY (12/9)
B: PB & J Yogurt
L: Tuna Egg Salad over 2 cups arugula
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,084*

SATURDAY (12/10)
B: PB & J Yogurt (recipe x 4)
L: Slow Cooker Minestrone Soup with All the things Parmesan Crisps (recipe x 2)
D: DINNER OUT

Total Calories: 514*

SUNDAY (12/11)
B: Cottage Cheese Egg and Sausage Frittata over 2 cups arugula
L: LEFTOVER Slow Cooker Minestrone Soup with LEFTOVER All the things Parmesan Crisps
D: Chicken and Andouille Sausage Stew with ½ cup brown rice
Total Calories: 966*

*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 corresponding to coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Green salad includes 6 cups mixed greens, 2 scallions and 1/2 cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

• ½ pound seedless grapes
• 1 small pineapple
• 3 medium lemons
• 4 medium limes
• 1 small (5-ounce) Hass avocado
• 1 small cucumber
• 1 large English cucumber
• 3 medium zucchini
• 1 small green bell pepper
• 1 small red bell pepper
• 1 large package mini rainbow peppers
• 1 pound green beans
• 1 medium head cauliflower
• 1 pound broccoli florets
• 1 large head garlic
• 1 (1-inch) piece fresh ginger
• 3 medium carrots
• 2 kilos (4 medium) sweet potatoes
• 1 small bunch celery
• 1 bunch (3-4) leeks
• 2 medium bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil (can sub 2 teaspoons dry in Minestrone Soup, if desired)
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell mixed greens
• 2 medium heads Romaine lettuce
• 1 small bunch Lacinato kale
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 medium red onions
• 2 small yellow onions

Meat, Poultry and Fish

• 2 kilos 93% lean ground turkey
• 1 link Italian chicken sausage
• 1 package chicken or turkey andouille sausage
• 1 package center-cut bacon (optional topping for Cauliflower Soup)
• 2 ½ kilos (10) bone-in chicken thighs
• ¾ pound (4) chicken drumsticks
• 1 pound peeled and deveined jumbo
• 1 pound (4) wild salmon filets

Grains*

• 1 medium package dry brown rice (or 7 cups pre-cooked)
• 1 small package dry quinoa
• 1 package small pasta (corresponding to ditalini)
• 1 package whole wheat spaghetti (I like Delallo)
• 1 small package unbleached all-purpose flour
• 1 small package corn tortillas (you wish 8)

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)
• Garlic powder
• Onion powder
• Cumin
• Chili powder
• Chipotle chili powder
• Paprika
• Oregano
• Coriander
• Crushed red pepper flakes
• Herbs de Provence (can sub ½ teaspoon oregano in Air Fryer Chicken Thighs, if desired)
• Dijon mustard
• Light vinaigrette dressing (or make your personal with ingredients in list)
• Mayonnaise
• Sesame oil
• Toasted sesame seeds
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Distilled vinegar
• Bay leaves
• Dried minced onion
• Dried minced garlic
• Poppy seeds
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small box unsalted butter
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small container feta cheese
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (32-ounce) container plain yogurt
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bottle/can unsweetened pineapple juice
• 1 small container Pico de Gallo (or ingredients to make your personal)

Canned and Jarred

• 1 (15-ounce) can white beans
• 1 (15-ounce) can black beans
• 1 (28-ounce) can petite diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 small jar mild salsa
• 1 (25-ounce) jar marinara or pomodoro sauce (I like Delallo)
• 1 small jar/can chipotle peppers in adobo
• 1 small jar/can anchovy filets
• 2 (32-ounce) cartons reduced sodium chicken or vegetable broth
• 1 small jar kalamata olives
• 1 (2.6-ounce) packet light tuna in water
• 1 small jar reduced sugar grape jelly
• 1 small jar reduced-fat peanut butter

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you wish 4 tablespoons)
• 1 small package unsalted peanuts (if buying from bulk bin, you wish about 2 tablespoons)
• 1 small package brown sugar
• 1 small package granulated sugar

*You possibly can buy gluten free, if desired

Print Shopping List