7 Day Wholesome Meal Plan (Sept 7-13)


sent 5th September 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 believe it's Labor Day already, I'm not ready for summer to be over lol !! I want to wish everyone a safe school year – students and teachers, whether in school or in virtual learning. Be kind to each other and to yourself – this will be a learning curve for all of us! And in case you missed it, I shared a FREE bonus package last week that you can download today. It contains 3 exclusive recipes and some Sneak Peak recipes from my new deephealing Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus package (if you have already pre-ordered, you can still fill it out!). The deadline ends on September 30th!

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 leave plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course 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'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 the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! 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 firmly believe that there is no one size fits all menu, we've done our best to develop something that would 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 shopping 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 menu is flexible and realistic. There are much Room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (9/7)
B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Juicy turkey burgers with zucchini (3B 3G 3P) with corn tomato and avocado salad (3B 4G 3P) and rainbow potato salad (5B 5G 2P)

Total: WW points 18B 26G 15P, calories 923 *

B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Madison's Favorite Beef Tacos (9B 9G 9P) with 1 Ounce Avocado (1B 1G 1P)
Total: WW points 17B 24G 17P, calories 883 *

B: Strawberry Peanut Butter Strudel Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: LEFTOVER Madison's Favorite Beef Tacos (9B 9G 9P) with 1 Ounce Avocado (1B 1G 1P)
Total: WW points 18B 21G 18P, calories 919 *

B: 2 scrambled eggs (0B 4G 0P), 1 slice of wholemeal toast (3B 3G 3P) and a banana (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Pork chops with mushrooms and shallots (6B 5G 5P) with green salad (1B 1G 1P) **
Total: WW points 11B 17G 10P, calories 861 *

FRIDAY (9/11)
B: Strawberry Peanut Butter Strudel Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of whole grain bread (3B 3G 3P)
D: Sheet of Teriyaki Salmon and Vegetables Pan (Recipe x 2) (4B 7G 4P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 20B 26G 15P, calories 1,067 *

B: Banana Pancake Muesli (5B 6G 5P)
L: Peach and rocket salad (3B 3G 3P) with 2 ounce multigrain baguette (3B 3G 3P)

Total: WW points 11B 12G 11P, calories 516 *

SUNDAY (9/13)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Caprese Chicken Frying Pan (7B 10G 7P)

Total: WW points 18B 25G 18P, calories 1,031 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you 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.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

Shopping List

To produce

  • 1 small, 2 medium and 1 large banana
  • 3 medium-sized peaches
  • 2 (6 ounce) containers of fresh berries (your choice)
  • 3 medium lemons
  • 1 medium garlic
  • 1 medium shallot
  • 1 piece of fresh ginger
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 1 pack of Mini Sweet Rainbow Peppers
  • 1 pound broccoli florets
  • 1 large ear of corn
  • 1 ½ pounds of multi-colored baby potatoes
  • 10 ounces sliced ​​(or whole) Baby Bella mushrooms
  • 3 medium (6 ounce) Hass avocados
  • 1 medium zucchini
  • 1 small bunch of celery
  • 3 small Persian cucumbers (or 1 large English)
  • 1 large (normal) cucumber
  • 1 medium carrot
  • 2 small bunches of spring onions
  • 1 small bunch of fresh dill
  • 1 small bunch of fresh basil
  • 1 small bunch of fresh Italian parsley
  • 1 medium romaine lettuce
  • 1 (5 oz) container of baby arugula
  • 1 (10 ounce) container of mixed baby green
  • 1 small head of iceberg lettuce (can add romaine lettuce in the Turkey Club if desired)
  • 3 dry pints of cherry or grape tomatoes
  • 4 medium-ripe tomatoes
  • 2 plum tomatoes
  • 2 small red onions
  • 1 small yellow onion

Meat, poultry and fish

  • 1 pound (4) wild salmon fillets
  • 1 pack of bacon in the middle
  • ¾ pounds of thinly sliced ​​deli turkey (I like Boar & # 39; s Head)
  • 1 roast chicken
  • 1 ½ pound (4 small) boneless and skinless chicken breasts
  • 4 bone or 1 pound boneless pork loin chops
  • 2 pounds of 93% lean ground beef
  • 1 pound of 93% lean ground turkey

Grains *

  • 1 pack (8 inch) of low-carb flour tortillas (I use Ole Xtreme Wellness)
  • 1 loaf of sliced ​​wholemeal bread
  • 1 (8 ounce) multigrain baguette
  • 1 small pack of unbleached all-purpose or wholemeal flour
  • 1 small pack of seasoned wholemeal bread crumbs
  • 1 pack of 100 calorie sandwich rolls, Deli Thin Flats or Martin potato rolls
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 2 packs of crispy taco mussels (you need 16)

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)
  • Light mayonnaise or olive oil mayonnaise
  • Yellow mustard
  • Dijon mustard
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Bay leaves
  • Unfiltered apple cider vinegar
  • Ground ginger
  • cinnamon
  • thyme
  • Pure maple syrup
  • sesame oil
  • Reduced Sodium Soy Sauce *
  • Unseasoned rice vinegar
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Vanilla extract
  • balsamic vinegar
  • Hot sauce (optional, for serving with breakfast burritos)
  • honey
  • Toasted sesame seeds

Dairy & Other Chilled Items

  • 1 (pack of 18) large eggs
  • 1 (4 oz) container of semi-skimmed mozzarella beads or wood / ball
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 small box of butter
  • 1 (8 ounce) container of unsweetened almond milk
  • 1 (8 oz) container of 1% milk or buttermilk (can buy a larger container of almond milk and under 1 cup of banana pancakes if desired)
  • 1 (6 ounce) container of 2% Greek yogurt
  • Whipped cream (optional for banana muesli)

Potted and shaken

  • 1 (15 ounce) can chickpeas
  • 1 small jar of dill pickles
  • 1 (8 oz) can of tomato sauce
  • 1 small jar of peanut butter (or almond butter)
  • 1 (15 ounce) can low sodium chicken broth


Other dry goods

  • 1 packet of chopped walnuts
  • 1 small pack of brown sugar
  • baking powder
  • Colored sprinkles (optional topping for banana grains)
  • Sliver almonds, chia seeds or flax seeds (optional for smoothie bowls)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

sent 5th September 2020 by Gina


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