7 Day Wholesome Meal Plan (Sept 21-27)


sent September 18, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

I can't thank you enough for creating my new deephealing Meal Prep Cookbook # 1 on Amazon this week !!!! Your support means so much to me, thank you for letting me do a job I love! Let me know what recipes you can't wait for, then share your favorites while you make them!

Why should everyone have a meal plan?

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 stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals of your preference. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

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

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

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


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

The grocery list is comprehensive and contains everything you need to make 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 you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. 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 helps me decide whether to keep sharing them.

MONDAY (21.9.)
B: Pumpkin and cream cheese muffins * (7B 7G 7P) with a banana (0B 0G 0P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Papa's creamy cauliflower soup (2B 2G 2P) with ½ grilled cheese * (7B 7G 7P)
Total: WW points 16B 24G 16P, calories 873 **

TUESDAY (22.9.)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with a pear (0B 0G 0P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Turkey-Taco-Spaghetti-Pumpkin-Boats (4B 4G 4P) with quick and Delicioso Cuban-style beans (1B 3G 1P)

Total: WW points 12B 22G 12P, calories 897 **

B: Pumpkin and cream cheese muffins (7B 7G 7P) with a banana (0B 0G 0P)
L: LEFTOVER turkey-taco-spaghetti-pumpkin-boats (4B 4G 4P) with an apple (0B 0G 0P)
D: Chicken Broccoli Noodle Bake (7B 8G 8P)

Total: WW points 18B 19G 19P, calories 901 **

B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER Chicken Broccoli Noodle Bake (7B 8G 8P)
D: Korean beef rice husks (10B 10G 5P)

Total: WW points 23B 27G 19P, calories 990 **

FRIDAY (9/25)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER Chicken Broccoli Noodle Casserole (7B 8G 8P)
D: Air Fryer Basil Parmesan Salmon (3B 6G 3P) with broccoli and orzo (4B 4G 4P)
Total: WW points 20B 27G 21P, calories 1,044 **

SATURDAY (26.9.)
B: Swiss chard eggs Benedict (4B 3G 3P)
L: Bell Pepper Chicken Stew (7B 7G 7P)

Total: WW points 11B 10G 10P, calories 605 **

SUNDAY (27.9.)
B: Baked oatmeal with blueberries and bananas (6B 6G 4P)
L: Antipasti Salad (Recipe x 4) (6B 6G 6P)
D: Dominican beans (1B 4G 1P) with ¾ cup of white rice (4B 4G 4P), 2 tablespoons of Colombian aji picante (0B 0G 0P)
and 1 ounce avocado (1B 1G 1P)

Total: WW points 18B 21G 16P, calories 829 **

* Freeze any leftover muffins that you / your family will not eat. Grilled cheese includes 1 slice of whole grain bread and 1 ounce of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

Menu Google Doc

* Google Doc

Print shopping list

Shopping List

To produce

  • 4 medium-sized bananas
  • 1 medium pear
  • 2 medium apples (any variety)
  • 1 dry pint of fresh blueberries
  • 1 medium lemon
  • 4 medium limes
  • 1 medium jalapeño
  • 1 small red pepper
  • 1 medium red or yellow pepper
  • 1 medium green pepper
  • 1 Cubanelle pepper
  • 1 small Hass avocado
  • 1 piece of fresh ginger
  • 2 large heads of garlic
  • 1 medium shallot
  • 2 small cucumbers
  • 1 ½ pound broccoli florets
  • 1 medium headed cauliflower
  • 4½ pounds (3 small) spaghetti squash
  • 2 medium-sized spring onions
  • 1 large bundle of fresh coriander
  • 1 small bunch of fresh basil
  • 1 (5 oz) container of mixed baby greens
  • 1 medium-sized chard
  • 1 small head of romaine lettuce
  • 1 medium and 1 large ripe tomato
  • 1 dry pint of cherry or grape tomato
  • 1 small and 1 medium red onion
  • 2 small and 1 large yellow onions
  • 1 small white onion

Meat, poultry and fish

  • 1 packet of turkey peppers
  • 1 packet of thinly sliced ​​ham
  • 1 small pack of Canadian bacon
  • 1 pound 93% lean ground beef
  • 1 pound of 93% lean ground turkey
  • 1 roast chicken (can add 1 pound (raw) boneless and skinless chicken breasts to chicken and broccoli casserole and cook if desired)
  • 4 medium-sized bone-in chicken legs
  • 4 chicken legs
  • 1 ¼ pound (4) wild salmon fillets

Grains *

  • 1 loaf of whole wheat bread
  • 1 medium pack of all-purpose unbleached flour (I like King Arthur)
  • 1 small pack of white whole wheat flour (I like King Arthur)
  • 1 pack of light English multigrain muffins
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 packet of dry white rice (or 3 cups pre-cooked)
  • 1 packet of oatmeal
  • 1 pack of seasoned wholemeal bread crumbs
  • 1 pack of Orzo pasta
  • 1 pack of Ronzoni Smart Taste or No-Yolk protein noodles

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Coconut oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • White wine vinegar
  • Red wine vinegar
  • Adobo spice
  • Vanilla extract
  • cinnamon
  • Honey or agave
  • Bay leaves
  • Hungarian paprika
  • mayonnaise
  • Sesame seeds
  • Gochujang
  • Crushed red pepper flakes
  • sesame oil
  • Reduced Sodium Soy Sauce *
  • nutmeg
  • oregano
  • Chili powder
  • cumin
  • Garlic powder
  • Pumpkin pie spice

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 small pack of sliced ​​cheddar cheese
  • 1 small box of plain or unsalted butter
  • 1 small parmesan cheese
  • 1 (8 ounce) packet of partially skimmed mozzarella (I like Polly-O)
  • 1 (8 ounce) packet of shredded low fat spicy cheddar (I like Sargento)
  • 1 pack (8 ounces) of grated, low-fat mixed Mexican cheese (can accommodate ¾ cup of cheddar in spaghetti squash boats if desired)
  • 1 (32 ounce) container of nonfat plain yogurt (I like Stonyfield)
  • 1 liter of 1% milk
  • 1 pack 1/3 less fat cream cheese (block, no tub)

Potted and shaken

  • 1 small glass with green olives
  • 1 small glass of pepperoncini
  • 1 small glass of roasted red pepper in water
  • 1 small glass cap
  • 1 small glass of Giardiniera (I like the Victoria brand)
  • 1 (15 ounce) can chickpeas
  • 1 (15 oz) can of black beans (I like Goya)
  • 1 (15 ounces) can pumpkin puree
  • 1 (8 oz) can of tomato sauce
  • 1 (32 ounce) carton of chicken broth
  • 1 (32 ounce) carton of reduced sodium chicken or vegetable stock
  • 1 (6 oz) can of tuna (I like American tuna)
  • 1 (4 oz) can or (4.5 oz) tube of tomato paste

Other dry goods

  • Baking soda
  • baking powder
  • 1 packet of raw sugar
  • 1 small pack of light brown sugar
  • 1 small pack of golden raisins (if you buy from the large container, you need 1 tablespoon)
  • 1 small pack of chicken stock cubes (I use Maggi)
  • 1 pound of dried red kidney beans
  • 1 medium-sized bag of chopped walnuts or pecans

* You can buy gluten-free on request

Print shopping list

sent September 18, 2020 by Gina


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