7 Day Healthy Meal Plan (Feb 7-13)

sent February 5, 2022 through gina

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A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe creator to get your personal points.

7 day healthy meal plan

Can you believe that the first month of 2022 is already over? This year is already flying by! Did your team make it to the big game? I'll admit I'm not the biggest football fan but I love a good tailgate party and this Sunday there's no bigger one! Host a party? Be sure to check out my Super Bowl and Appetizer links for some of my favorite apps like Buffalo Chicken Dip, Burger Sliders, and Pepperoni Pizza Bites. If you're feeding a crowd, check out my Quick Beef Chili or Madison's Favorite Beef Tacos and make a taco bar! Enjoy and celebrate safely!

Want more . meal plans? With Relish+ you have access to over 50 special plans created just for you, with new ones being released every week! They include:

Ultimate Meal Planner by .

I'm also excited to announce that the . Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-out grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the meal planner here:

A note on WW Personal Points:

Many of you are asking if I will include the new WW Personal points to my recipes. I'm including links to my recipe builder, see the orange button to the print recipe button which has my personal points. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All the cookbook recipes in the cookbook directory are finally updated!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. You should aim for around 1500 calories* per day.

There's also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Last but not least if you are on facebook join my . facebook community who all share photos of recipes they make you can join here. I love all the ideas everyone is sharing! If you'd like to be added to the email list, you can sign up here so you don't miss a meal plan!

THE DETAILS:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (2/7)
B: Almond flour banana muffins* filled with cream cheese and a pear
L: Fry hearts of palm with peanut noodles in a pan
D: Roasted Brussels sprouts and cauliflower soup and a grilled cheese*
Total Calories: 1,082**

TUESDAY (2/8)
B: Almond flour banana muffins filled with cream cheese and a pear
L: Protein Egg and Quinoa Salad Jars
D: Slow cooker chicken tacos with the best guacamole

Total Calories: 1,174**

WEDNESDAY (2/9)
B: Almond flour banana muffins filled with cream cheese and a pear
L: Protein Egg and Quinoa Salad Jars
UK: Crock Pot Italian Sloppy Joe with Easy Garlic Broccolini
Total Calories: 1,011**

THURSDAY (2/10)
B: 2 hard-boiled eggs and ½ grapefruit
L: REMAINS Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Shrimp, peas and rice

Total Calories: 920**

FRIDAY (2/11)
B: 2 hard-boiled eggs and ½ grapefruit
L: REMAINS Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Seattle Smoked Salmon Soup

Total Calories: 951**

SATURDAY (2/12)
B: Spinach and ricotta quiche and an orange
L: Air Fryer Buffalo Chicken Nuggets with Blue Cheese Dressing
D: DINNER OUT!

Total Calories: 519**

SUNDAY (2/13)
B: REMAINING spinach and ricotta quiche with ½ grapefruit
L: 3 buffalo chicken meatballs and spicy spinach dip with 12 tortilla chips
D: Slow Cooker French Dip Sandwiches

Total Calories: 909**

*Make muffins on Sunday nights and freeze any leftovers that you/your family don't want to eat.
Grilled cheese includes 2 thin slices of whole wheat bread and 1 ounce of cheddar cheese
**This is a guide only, women should aim for around 1500 calories per day. Here's a helpful calculator to estimate your calorie needs. I left you plenty of leeway to add more foods like coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google Doc

Print shopping list

Shopping List

To produce

• 3 medium pears
• 4 medium oranges
• 3 medium grapefruits
• 1 large lemon
• 2 medium limes
• 3 medium to very ripe bananas
• 2 medium garlic cloves
• 2 medium shallots
• 1 (2-inch) piece of fresh ginger
• 1 small (5 ounces) PLUS 3 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocado
• 1 medium PLUS 1 large red pepper
• 1 large green pepper
• 1 medium yellow pepper
• 2 medium heads of cauliflower
• 2 bunches of broccoli
• 1 pound Brussels sprouts
• 3 medium carrots
• 1 small bag of baby carrots
• 1 small bunch of celery
• 3 small red potatoes
• 1 large bunch of spring onions
• 1 small bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch/container of fresh basil
• ½ small head of red cabbage (or a small bag, pre-shredded)
• 1 (5-ounce) bag/clamshell fresh baby spinach
• 1 small bag/clamshell baby arugula
• 1 dry pint cherry or grape tomatoes
• 1 medium PLUS 4 large yellow onions
• 1 small red onion

meat, poultry and fish

• 2 ½ pounds boneless, skinless chicken breasts
• 1 ¼ pounds ground chicken
• 1 pound Italian chicken or turkey sausage
• 1 ¼ pounds peeled and deveined shrimp
• ½ pound hot smoked salmon
• 1 (3 to 4 pounds) round roast beef

grains*

• 1 package corn tortillas (you will need 12)
• 1 loaf thinly sliced ​​whole wheat bread (I like Dave's Killer Bread)
• 1 small package dry quinoa (or ½ cup pre-cooked)
• 1 packet unbleached all-purpose flour
• 1 packet of plain breadcrumbs
• 1 small packet of pre-cooked brown rice
• 1 package seasoned panko breadcrumbs (can be ¾ cup plain and season yourself for buffalo nuggets if desired)
• 1 large wholemeal baguette (or pack of small bread rolls)
• 1 large loaf of Italian bread
• 1 pack of tortilla chips

spices and condiments

• Extra virgin olive oil
• rapeseed oil
• cooking spray
• Olive oil spray (or get a Misto oil sprayer)
• Kosher Salt (I like Diamond Crystal)
• pepper mill
• Whole peppercorns
• vanilla extract
• Low Sodium Soy Sauce*
• sriracha sauce
• Sesame seeds
• sesame oil
• Adobo seasoning
• garlic powder
• cumin
• rosemary
• Italian spice
• Crushed red pepper flakes (optional, for Easy Broccolini)
• thyme
• paprika
• chilli powder
• Frank's Red Hot Sauce
• Light mayonnaise
• white wine vinegar
• Worcester sauce
• bay leaves

Milk & Other Chilled Items

• 1 18-pack large eggs
• 1 small box of unsalted butter
• 1 small box salted butter (can put unsalted butter plus a pinch of salt in muffins and salmon soup)
• 1 (16-ounce) bag shredded semi-skimmed mozzarella cheese
• 1 (8-ounce) bag of reduced-fat sliced ​​provolone or mozzarella cheese
• 1 small block of cheddar cheese
• 1 can of reduced-fat cream cheese
• 1 small piece of Pecorino Romano cheese
• 1 small piece of parmesan cheese
• 1 liter whole milk
• 1 (8-ounce) container of skim milk
• 1 small cup portion low-fat ricotta cheese
• 1 small packet of blue cheese
• 1 small cup of light sour cream
• 1 (6-ounce) container of low-fat plain Greek yogurt
• 1 chilled deep pie crust for 1 (9-inch) pie

Preserved and Preserved

• 1 small jar of peanut butter
• 1 small glass of chunky salsa
• 1 (32 ounce) carton of vegetable broth
• 1 (32 ounce) container low-sodium beef broth
• 1 (32-ounce) carton of low-sodium chicken broth
• 1 (15.5 ounce) can low sodium chicken broth
• 1 (28-ounce) can mashed tomatoes (I like Tuttorosso)

Frozen

• 1 (10 ounce) package chopped spinach
• 1 small pack of peas
• 1 small pack of corn kernels

Miscellaneous dry goods

• 1 small packet of almond flour
• 1 small packet of coconut flour
• 1 small packet of brown sugar
• baking powder
• baking powder
• 1 packet of dry lentils (buy pre-cooked if desired)
• 1 (12 ounce) packet of palmini (hearts of palm) linguini
• 1 bottle of white wine, e.g. B. Sauvignon Blanc

* You can buy gluten-free if you wish

Print shopping list