7 Day Healthy Meal Plan (September 6-12)

sent September 3, 2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

My heart goes out to everyone affected by Hurricane Ida, I know that the effects of this storm were felt far and wide. I also hope that those who are going back to school for the first time have a safe and healthy year. Don't forget to try some of my back-to-school recipes, like banana bread muffin in a mug for breakfast, bento box turkey roll ups for lunch, or my simplest pasta and broccoli for a quick dinner on a busy school evening.

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you achieve your goals! Check out my new . Meal Planner which is available for pre-order now!

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so that you don't miss a meal!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I've added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (9/6)
B: 1 cup of low-fat Greek plain yogurt (0B 2G 0P) with ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
L: Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)
D: Juicy turkey burgers with zucchini (3B 3G 3P) on a whole grain roll (3B 3G 3P) with summer corn, tomato and avocado salad with buttermilk dressing (3B 4G 3P)

Sums: WW points 18B 23G 18P, calories 991 *

B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: LEFTOVER chilled Italian shrimp tortellini salad (6B 8G 6P)
D: Coriander-lime-chicken breast (0B 3G 0P) tacos on 2 corn tortillas (3B 3G 3P) with best guacamole (3B 4G 3P), pico de gallo (0B 0G 0P) and 2 tablespoons of crushed cheddar (2B 2G 2P)
Sums: WW points 18B 26G 17P, calories 1,204 *

B: 1 cup of low-fat Greek plain yogurt (0B 2G 0P) with ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Spicy Sriracha Tofu Rice Bowls (Recipe x 2) (6B 11G 3P)

Sums: WW points 13B 20G 10P, calories 1,101 *

B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: 2 zucchini boats filled with sausage (9B 9G 7P) with green salad ** (1B 1G 1P)
Total: WW points 18 B 20 G 15 P, calories 1,029 *

FRIDAY (9/10)
B: 1 cup of low-fat Greek plain yogurt (0B 2G 0P) with ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Pan-fried fillet with tomatoes, white wine, and capers (recipe x 2) (2B 4G 2P) and 2 ounce multigrain baguette (3B 3G 3P)

Sums: WW points 12B 16G 12P, calories 959 **

B: Lightened blueberry scones (7B 8G 7P)
L: Classic egg salad (3B 6G 3P) Salad wrap with 3 large lettuce leaves (0B 0G 0P)

Sums: WW points 10 B 14 G 10 P, calories 405 **

SUNDAY (9/12)
B: LEFTOVER lightened blueberry scones (7B 8G 7P)
L: Asian Chicken Salad Wrap Chopped Salad (8B 8G 8P)
D: Fig Balsamic Roasted Pork Fillet (4B 4G 4P) with Cacio e Pepe Brussels Sprouts (6B 6G 6P)

Sums: WW points 25B 26G 25P, calories 948 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

** Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots and ¼ cup of light

* Google Document

Print shopping list

grocery list

To produce

  • 2 medium-sized peaches
  • 2 medium-sized, very ripe bananas
  • 3 medium apples
  • 1 (6-ounce) container of fresh blueberries
  • 5 medium (6-ounce)
  • 3 medium-sized lemons
  • 5 medium limes
  • 1 large head of garlic
  • 1 small shallot
  • 1 (2 inch) piece of fresh ginger
  • 2 small jalapenos or serrano chillies
  • 1 medium corn on the cob
  • 1 small and 4 medium-sized zucchini
  • 1 small cucumber
  • 1 small bunch of celery
  • 1 small PLUS 3 medium-sized carrots
  • 1 large red pepper
  • 1 pound Brussels sprouts (can be purchased shredded if desired)
  • 1 small bunch of spring onions
  • 1 small container of alfalfa sprouts
  • 1 large bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch / container of fresh basil
  • 1 (5-ounce) sachet / clam vegetable mix
  • 1 small PLUS 1 large romaine lettuce
  • 1 large head of butter (Bibb or Boston) salad
  • 1 dry pint of cherry or grape tomatoes
  • 4 medium-sized PLUS 1 large vine tomatoes
  • 2 small red onions
  • 1 medium white onion

Meat, poultry and fish

  • 2 pounds of jumbo peeled and deveined shrimp
  • 1 pound of 93% lean ground turkey
  • 1 pound of ground chicken
  • 1 ½ pounds (4) boneless, skinless chicken breasts
  • 1 ½ pound (4) leech, flounder or halibut fillets
  • 14 ounces of raw Italian chicken sausage
  • 1 ¼ pound pork tenderloin


  • 1 pack of seasoned whole grain crumbs
  • 1 small packet of quick oatmeal
  • 1 pack of 100 calorie wholemeal hamburger buns (I like Martins)
  • 1 loaf of sliced ​​wholemeal bread
  • 1 (8-ounce) multigrain baguette
  • 1 packet of unbleached all-purpose flour
  • 1 small pack of corn tortillas
  • 1 small bag of dry brown rice (or 2 cups pre-cooked)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • sweetheart
  • Red wine vinegar
  • White wine vinegar
  • balsamic vinegar
  • Dijon mustard
  • Crushed paprika flakes
  • Garlic powder
  • paprika
  • Regular or light mayonnaise
  • Reduced Sodium Soy Sauce or Tamari
  • sriracha sauce
  • sesame oil
  • Sesame seeds (black and white if desired)
  • Thai sweet chili sauce
  • Rice vinegar
  • Hoisin sauce
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • Vanilla extract

Dairy products & other chilled items

  • 1 large slice of fresh parmesan cheese
  • 1 (8-ounce) bag of grated partially-skimmed mozzarella cheese (I like Polly-O)
  • 1 (8-ounce) bag of shredded cheddar cheese or Mexican cheese mixture
  • 1 small box of butter
  • 1 pint of 1% buttermilk
  • 1 dozen large eggs
  • 2 packs (14 oz) of extra firm tofu
  • 1 (32-ounce) container of non-fat plain Greek yogurt

Canned food and jarred

  • 1 small glass of capers
  • 1 small can of sliced ​​black olives
  • 1 (5-ounce) can of albacore tuna in water
  • 1 glass of marinara (or do-it-yourself ingredients)
  • Pour 1 (8-ounce) can of chestnuts
  • 1 small glass of fig butter


  • 1 small bag of peeled edamame

Other dry goods

  • 1 (8.5-ounce) packet of dry ricotta spinach tortellini (I like delallo)
  • 1 (6-ounce) pack of pecan halves
  • 1 small packet of unsalted cashew nuts (if you buy from the large container, you will need 2 tablespoons)
  • 1 bottle of dry white wine
  • 1 packet of granulated sugar
  • baking powder
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

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