Free 7 Day Healthy Meal Plan 2

A free 7-day adaptable weight reduction meal plan including suggestions for breakfast, lunch, and supper, as well as a shopping list. All recipes have macronutrients and Weight Watchers points.

Meal Plan

Free 7 Day Healthy Meal Plan

With rising food prices, many of us are forced to adjust, cut back, and/or get more creative with our meals. MEAL PLANNING is one of the very BEST methods to keep on budget while maintaining good eating habits.

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans that are meant to be a guide, with plenty of room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, and so on, or swap recipes out for meals you prefer; you can search for recipes by course in the index. Depending on your goals, strive for at least 1500 calories* each day. There is no one-size-fits-all solution; it will depend on your goals, age, weight, and other factors.

There’s also a detailed, structured grocery list to make grocery shopping more easier and less stressful. Save your money and time. You will eat out less frequently, waste less food, and have everything you need on hand to help you stay on track.

Finally, if you’re on Facebook, please join my Easy and delicious family recipes Facebook Community, where everyone is posting images of dishes they’re creating. You can join here. I love all of the ideas that everyone is providing! If you want to be on the email list, subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and Lunch Monday through Friday are meant to accommodate one person, whereas supper and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two dinners or lunch the following day. The grocery list is extensive, including everything you’ll need to prepare all of the meals on the menu.

MONDAY (12/25)
B: Breakfast Casserole with Spinach and Sausage
L: Spinach and Bacon Stuffed MushroomsSugar Plum Baked Brie Bites
D: Butternut Lentil SoupSlow-Roasted SalmonMushroom Risotto and Lemony Hearts of Palm Salad with Avocado*

Total Calories: 1,201**

TUESDAY (12/26)
B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad (½ recipe)
D: Slow Cooker Pernil with Puerto Rican Style Beans (recipe x 2) and ½ cup white rice

Total Calories: 1,192**

B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad
D: LEFTOVER Slow Cooker Pernil with Puerto Rican Style Beans and ½ cup white rice

Total Calories: 1,192**

THURSDAY (12/28)
B: Mini Quiche and a mandarin orange
L: Turkey Club and 8 baby carrots
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,075**

FRIDAY (12/29)
B: Mini Quiche and a mandarin orange
L: Turkey Club and 8 baby carrots
D: Skillet Cajun Spiced Fish with Tomatoes and Mashed Cauliflower and 2 ounces multigrain baguette

Total Calories: 1,092**

SATURDAY (12/30)
B: Instant Pot Steel Cut Oats
L: Classic Chicken Salad on 1 slice whole grain bread and ½ a bell pepper (sliced)

Total Calories: 491**

SUNDAY (12/31)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Spinach-Artichoke CrostiniJalapeno Poppers and Spicy Crunchy Tuna Tartare
D: Roast Beef with Garlic Mashed PotatoesLazy Stuffed Mushrooms and Shaved Brussels Sprouts Salad with Pears and Pomegranate*

Total Calories: 1,332**

*If serving a large group, adjust the ingredient quantities accordingly. **This is simply a guideline; ladies should aim for around 1500 calories each day. Here’s a useful calculator for estimating your calorie requirements. I’ve left plenty of area for you to add more food, such as coffee, drinks, fruits, snacks, dessert, wine, and so on.

Shopping List

Free 7 Day Healthy Meal Plan



  • 4 medium lemons
  • 3 medium limes
  • 3 medium oranges
  • 1 small package seedless mandarin oranges Cuties
  • 1 medium pomegranate or 1 small container pomegranate seeds
  • 1 large red pear
  • 4 medium bananas
  • 2 medium 6-ounce Hass avocados
  • 2 large heads garlic
  • 1 small PLUS 3 medium shallots
  • 1 cubanelle or banana pepper
  • 12 medium jalapeno peppers
  • 1 small green bell pepper
  • 2 medium red bell peppers
  • 2 pounds white button mushrooms
  • 1 5-ounce package Crimini or Baby Bella mushrooms
  • ¾ pounds Brussels sprouts
  • 1 small butternut squash can sub 1 pound pre-cut, if desired
  • 1 small bunch celery
  • 1 large bag baby carrots
  • 3 pounds 6 medium Yukon Gold potatoes
  • 1 medium head cauliflower
  • 1 medium bunch scallions
  • 2 medium leeks
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh chives can sub scallion greens in Tuna Tartare, if desired
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 medium head lacinato kale
  • 2 1-pound bags/clamshells baby spinach
  • 1 5-ounce bag/clamshell baby arugula
  • 1 small head iceberg lettuce
  • 1 medium heirloom tomato
  • 4 medium vine-ripened tomatoes
  • 1 medium red onion
  • 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

  • 1 1-pound package turkey breakfast sausage (such as Jennie-O)
  • 14 ounces mild Italian chicken sausage
  • 1 package center-cut bacon
  • 1 pound boneless skinless chicken breasts (can sub 12 oz. cooked for Chicken Salad, if desired)
  • 6 ounces sliced deli turkey breast I like Boar’s Head
  • 1 small ham steak or 4-ounces deli ham
  • 1 ½ pounds 4 fillets white fish such as Flounder or Tilapia
  • ½ pound sushi grade ahi tuna
  • 1 2-pound whole, skin-on wild salmon fillet (at least 1 1/4 inches thick)
  • 1 3-pound boneless pork shoulder blade roast
  • 1 3-pound beef top or eye round


  • 1 small loaf sliced whole grain bread I like Dave’s Killer Bread
  • 1 large multigrain baguette you need about 20 ounces
  • 1 package steel cut oats
  • 1 small package arborio rice
  • 1 small package dry white rice or 4 cups pre-cooked
  • 1 16-ounce package orzo pasta
  • 1 package Italian seasoned breadcrumbs
  • 1 package plain panko breadcrumbs
  • 1 small package all-purpose flour

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
  • Bay leaves
  • Dijon mustard
  • Apple cider vinegar
  • Oregano
  • Cumin
  • Sazon
  • Light mayonnaise
  • Cajun seasoning
  • Cinnamon sticks
  • Ground cinnamon
  • Pure maple syrup or honey
  • Seasoned salt
  • Crushed red pepper flakes
  • Paprika
  • Garlic powder
  • Chili powder
  • Sesame oil
  • Soy sauce*
  • Sriracha
  • Rice wine
  • Sesame seeds black and white

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 pint liquid egg whites
  • 1 8-ounce tube crescent dough sheet or original crescent roll
  • 1 pint 1% buttermilk
  • 1 quart whole or reduced fat milk
  • 1 8-ounce container skim milk (can sub ¼ cup whole or reduced fat milk in Mashed Potatoes, if desired)
  • 1 8-ounce wheel brie cheese
  • 1 large wedge Parmigiano Reggiano or Parmesan cheese
  • 1 small package goat or feta cheese
  • 1 8-ounce package shredded part-skim mozzarella cheese
  • 1 8-ounce block or package shredded cheddar cheese
  • 1 small block low fat sharp cheddar cheese such as Cabot. Can sub 2 ounces regular cheddar in Jalapeno Poppers, if desired
  • 2 8-ounce packages light cream cheese
  • 1 8-ounce tub light sour cream
  • 1 small box butter
  • 1 small tub whipped butter can sub regular butter in Mashed Potatoes, if desired
  • 1 6-ounce container whole milk plain yogurt

Canned and Jarred

  • 1 14-ounce can/jar artichoke hearts (packed in water)
  • 1 14-ounce can hearts of palm
  • 1 15-ounce can chickpeas
  • 2 15.5-ounce can pink or red kidney beans
  • 1 small jar capers
  • 1 32-ounce carton low sodium chicken broth
  • 4 32-ounce cartons vegetable stock or broth
  • 1 8-ounce can tomato sauce
  • 1 4-ounce can or (4.5-ounce) tube tomato paste
  • 1 small jar sugar plum jam can sub raspberry, strawberry or fig jam in Brie Bites, if desired
  • 1 small jar sundried tomatoes in oil


  • 1 package phyllo dough
  • 1 small corn kernels
  • 1 small package blueberries

Misc. Dry Goods

  • 1 small package pecan halves if buying from bulk bin, you need ¼ cup
  • 1 bottle white wine
  • 1 small package dry green lentils
  • 1 small package pepitas shelled pumpkin seeds
  • *You can buy gluten free if desired

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