7 Day Healthy Meal Plan (May 16-22)

posted May 13, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner 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 hope you guys have all had a chance to see my posts on Instagram and Tik Tok with some of my new high protein meals! These include dinner ideas, lunches and many of them are meal prep or under 30 minutes! Enjoy!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

If Budget Friendly isn’t your bag, you want more flexibility and/or the ability to adjust the 7-day Plan, you have dietary restrictions, want to meal prep, need quick weekday dinners, then check out the 100+ . meal plans available in Relish+.  Cheers to making life easier and healthier, one meal at a time!

Ultimate . Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-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 about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my . Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so 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 two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (5/16)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado
L: Coconut Chicken Salad with Warm Honey Mustard Vinaigrette*
D: Spinach Artichoke Lasagna Roll-Up and a green salad*
Total Calories: 973**

TUESDAY (5/17)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado
L: LEFTOVER Coconut Chicken Salad with Warm Honey Mustard Vinaigrette
D: LEFTOVER Spinach Artichoke Lasagna Roll-Up with LEFTOVER green salad
Total Calories: 973**

WEDNESDAY (5/18)
B: PB + J Smoothie
L: LEFTOVER Coconut Chicken Salad with Warm Honey Mustard Vinaigrette
D: Italian Turkey Meatballs with Broccoli and Orzo

Total Calories: 1,058**

THURSDAY (5/19)
B: Savory Cottage Cheese Bowl
L: Buffalo Chicken Salad
D: Slow-Cooker Banh Mi Rice Bowls

Total Calories: 933**

FRIDAY (5/20)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Buffalo Chicken Salad
D: Grilled Shrimp and Vegetable Bowls with Instant Pot Cilantro Lime Rice
Total Calories: 1,021**

SATURDAY (5/21)
B: Strawberry Scones
L: Pastrami Reuben Egg Rolls
D: DINNER OUT

Total Calories: 561**

SUNDAY (5/22)
B: LEFTOVER Strawberry Scones
L: Classic Egg Salad on 1 slice whole grain bread with 8 baby carrots
D: Grilled Bourbon Chicken with Asian Edamame Fried Rice
Total Calories: 1,127**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday. For
Coconut Chicken Salad: Prep Sunday night, if desired. Store chicken and dressing separate and heat when ready to
eat.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium lemon
• 1 medium lime
• 1 (12-ounce) container fresh strawberries
• 1 large (7-ounce) Hass avocado
• 2 Persian cucumbers (can sub another small English, if desired)
• 1 small English cucumber
• 1 small cucumber
• 1 medium zucchini
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 small jalapenos
• 2 medium red bell peppers
• ½ pound broccoli florets
• 2 radishes
• 1 large bag shredded carrots
• 1 medium bag baby carrots
• 1 small bunch celery
• 4 small ears of corn
• 2 medium bunches scallions
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (5-ounce) PLUS (1-pound) clamshell/bag mixed baby greens
• 1 small head Romaine lettuce
• ½ small head red cabbage (or a small bag pre-shredded)
• 1 dry pint cherry or grape tomatoes
• 2 large vine-ripened tomatoes
• 1 small red onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• ¾ pound (6) boneless, skinless chicken tenderloins
• 2 1/2 pounds (5) boneless, skinless chicken breasts
• 20 ounces 93% lean ground turkey breast
• 1 pound pork tenderloin
• ¾ pound (32) large peeled and deveined shrimp
• 6 ounces pastrami or corned beef

Grains*

• 1 small loaf sliced whole grain bread
• 1 small package all-purpose flour
• 1 small package whole wheat flour
• 1 package panko breadcrumbs
• 1 package whole wheat seasoned breadcrumbs
• 1 package orzo pasta
• 1 package lasagna noodles
• 1 small box cornflakes
• 1 small bag dry long grain white or jasmine rice
• 1 small bag dry brown rice (or 6 cups pre-cooked)

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)
• Honey
• Distilled white vinegar
• Dijon mustard
• NuNaturals liquid stevia (or sweetener of your choice)
• Bay leaves
• Oregano
• Regular or light mayonnaise
• Frank’s RedHot Sauce
• Reduced sodium soy sauce*
• Onion powder
• Garlic powder
• Smoked paprika
• Paprika
• Cayenne pepper
• Vanilla extract
• Ketchup
• Worcestershire sauce
• BBQ sauce
• Apple cider vinegar
• Crushed red pepper flakes
• Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (32-ounce) tub 2% cottage cheese (I like Good Culture)
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 medium wedge fresh Parmesan cheese1 small container light blue cheese dressing (or ingredients to make your own. Optional for
  Buffalo Chicken Salad)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small block reduced fat Swiss cheese (I like Jarlsberg)
• 1 small box butter
• 1 pint 1% buttermilk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 package egg roll wrappers
• 1 package/jar sauerkraut

Canned and Jarred

• 1 (14.5-ounce) can low sodium chicken broth
• 1 small jar prepared horseradish
• 1 small jar unsweetened apple sauce
• 1 small jar peanut butter
• 2 (28-ounce) cans crushed tomatoes (I love Tuttorosso)
• 5 ounces canned artichoke hearts
• 1 (15-ounce) can chickpeas
• 2 jars marinara (or ingredients to make your own)

Frozen

• 1 (5-ounce) package chopped spinach
• 1 small package blueberries
• 1 small package shelled edamame

Misc. Dry Goods

• 1 small package shredded sweetened dried coconut
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package brown sugar
• 1 small package granulated sugar
• Baking powder
• 1 small bottle bourbon

*You can buy gluten free, if desired

Print Shopping List