posted December 23, 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

Wow, saying goodbye to 2022!!! It looks like this yr has flown by! I’m at all times inquisitive about what people eat for “luck” to ring in the brand new year- one friend’s family eats herring on the stroke of midnight, others eat lentils, and we are able to’t forget the black-eyed peas! Other “lucky food’s” include pork, greens, cabbage and even grapes! Whatever food you selected, I hope it brings you a yr of health and happiness!

With grocery prices soaring, a lot of us are having to regulate, reduce and/or get more creative with our meals. One in all absolutely the BEST ways to remain inside a budget and maintain healthy eating habits is to MEAL PLAN. You may 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 case 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 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 have to 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 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, it is best to aim for at the least 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 can 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 all the pieces you wish readily available to assist keep you heading in the right direction.

Lastly, in case 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! Should 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 subsequent day. The grocery list is comprehensive and includes all the pieces it’s essential to make all meals on the plan.

MONDAY (12/26)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Veggie Stromboli with Mushroom, Spinach and Mozzarella with Kale and Brussels Sprout Salad*

Total Calories: 969**

TUESDAY (12/27)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: LEFTOVER Veggie Stromboli with Mushroom, Spinach and Mozzarella with Kale and Brussels Sprout Salad

Total Calories: 969**

WEDNESDAY (12/28)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Black-Eyed Peas with Leftover Ham Bone, Collard Greens and Cabbage
Total Calories: 929**

THURSDAY (12/29)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Black-Eyed Peas with Leftover Ham Bone, Collard Greens and Cabbage
D: Beef, Tomato and Acini de Pepe Soup with 2 ounces multigrain baguette
Total Calories: 982**

FRIDAY (12/30)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Beef, Tomato and Acini de Pepe Soup with 2 ounces multigrain baguette
D: DINNER OUT

Total Calories: 662**

SATURDAY (12/31)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Baked Lump Crab Cakes with Red Pepper Chipotle Lime Sauce, Spinach Dip Stuffed Mushrooms, and Black-Eyed Pea Dip with 12 tortilla chips
D: Skinny Baked Jalapeno Poppers, Scallops Over Wilted Spinach Parmesan Risotto with Cacio e Pepe Brussels
Sprouts

Total Calories: 1,497**

SUNDAY (1/1)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Italian Chopped Salad (recipe x 2)
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Easy Pot Mashed Potatoes

Total Calories: 936**
*Put aside ½ the Brussels salad with dressing on the side for Tuesday dinner.
**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.

*Google doc

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Shopping List

Produce

• 4 large ripe bananas
• 2 medium apples
• 2 small pears
• ½ pound red seedless grapes
• 2 medium lemons
• 3 medium limes
• 2 medium heads of garlic
• 2 medium shallots
• 1 medium (6-ounce) Hass avocados
• 1 ¾ kilos Brussels sprouts
• 13 medium jalapeno peppers
• 1 small red bell pepper
• 2 kilos cremini mushrooms
• 5 ounces white mushrooms
• 1 small English cucumber
• 1 pound zucchini
• 2 kilos Russet potatoes
• 1 small bunch celery
• 2 medium carrots
• 1 bunch (¾-pound) collard greens
• 1 small head cabbage
• 2 medium heads Romaine lettuce
• 1 (5-ounce) bag/clamshell baby kale
• 1 (5-ounce) bag/clamshell PLUS 1 (1-pound) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 2 medium bunches scallions
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 1 dry pint cherry or grape tomatoes
• 2 medium red onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 1 (9-ounce) boneless, skinless chicken breast
• 10 ounces cooked ham plus 1 ham bone
• 1 pound 90% lean ground beef
• 1 (1-pound) pork tenderloin
• 1 small package sliced prosciutto
• 1 package center-cut bacon
• 1 small package sliced genoa salami
• 9 ounces lump crab meat
• 1 pound sea scallops

Grains*

• 1 package low carb whole wheat tortillas (I like La Tortilla Factory)
• 1 (10-ounce) multigrain baguette
• 1 small package reduced fat Ritz crackers
• 1 medium to large bag tortilla chips
• 1 small package arborio rice
• 1 package Acini di Pepe pasta
• 1 small package quick oats
• 1 package panko breadcrumbs
• 1 package Italian seasoned breadcrumbs

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)
• Light mayonnaise
• Sesame seeds (optional, for topping Stromboli)
• Cayenne pepper (optional, for Black Eyed Peas)
• Cinnamon
• Nutmeg
• Bay leaves
• Dijon mustard
• Hot sauce or salsa (optional, for serving with Omelet Wrap)
• Maple syrup
• Red wine vinegar
• Apple cider vinegar
• Vanilla extract
• Cumin
• Crushed red pepper flakes
• Paprika
• Garlic powder
• Chili powder

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 quart liquid egg whites
• 1 (1-pound) package refrigerated pizza dough
• 1 (8-ounce) block cream cheese
• 1 (8-ounce) block reduced fat cream cheese
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 small box butter
• 1 small tub light sour cream
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (6-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (1-pound) bag shredded part-skim mozzarella cheese
• 1 small block or bag shredded low fat cheddar cheese (I like Cabot)
• 1 large wedge fresh Parmesan cheese
• 1 pint 1% buttermilk
• 1 (8-ounce) container nonfat or unsweetened non-dairy milk

Canned and Jarred

• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton fat free chicken stock
• 1 (32-ounce) carton beef stock
• 1 small jar marinara
• 3 (15-ounce) cans black-eyed peas
• 1 small jar roasted red peppers
• 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 small jar sun dried tomatoes
• 1 small can/jar chipotle peppers in adobo sauce

Frozen

• 1 (10-ounce) package chopped spinach
• 1 small package corn kernels

Misc. Dry Goods

• Baking powder
• 1 small package raw sugar
• 1 small bottle white wine
• 1 small package golden raisins (if buying from bulk bin, you wish 1 tablespoon)
• 1 large package pecans or walnuts
• 1 small package shelled hazelnuts (can sub 1/3 cup walnuts or pecans in Cacio e Pepe Brussels)

*You may buy gluten free, if desired

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