7-Day Healthy Meal Plan (April 19-25)

Spread April 16, 2021 by Gina

7 days free and flexible Weight loss meal plan Including breakfastAnd the lunch And the dinner And shopping list. everybody Recipes Includes macros and WW points.

7-day healthy meal plan

As the world is slowly starting to return to normal, that also means more sports and after-school activities – back to busy (not complaining)! But to help maintain my sanity, I love being able to rely on it Slow cooker recipes (Throw it in the morning and it will be ready when you get home) like mine Italian crock pot a dirty atmosphere. Same goes for Meal preparation recipes -Such as Breakfast egg rolls -Just reheat it and grab it to keep going in the crazy morning.

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the coming week. You can also save time and money at the supermarket! And of course advance planning helps you stick to your goals!

About the meal plan

If I’m new to my meal plans I’ve been sharing these healthy flexible 7-day meal plans free (see my previous meal plans Meal plans Here) intended to be a guide, with plenty of room to maneuver for you to add more food, coffees, drinks, fruits, snacks, desserts, wines, etc., or swap recipes for your favorite meals, you can search for Recipes By the course in index. You should aim for around 1,500 calories * per day.

There’s also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. It saves you money and time. You will eat out more often, waste less food and have everything you need on hand to help you stay on the right track.

Finally, if you are on Facebook join me Facebook Skinnytaste community Where everyone shares pictures of the recipes they prepare, you can join Here. I love all the ideas everyone shares! If you want to get Email List, you may Subscribe here So you never miss a meal plan!

Also, if you don’t have a Skinny Test Meal Planner-Now would be a great time to have one curated for 2020! It went wrong last year, but it’s perfect now! you may Order it here!

the details:

Breakfast and lunch Monday through Friday, are designed to serve 1 while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes offer enough leftovers for two nights or lunch the next day. While we truly believe that no one size fits all meal plans, we have done our best to come up with something that will appeal to a wide range of individuals. Everything is suitable for weight watchers, I’ve included the updated WW Blue SP for your convenience, feel free to swap out any recipes you like or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to prepare all meals on the plan. I’ve even included brand recommendations for products that I love and use a lot. Check your cabinets because so many spices you’ll notice I use them a lot, so you might already have a lot of them.

And last but not least, this meal plan is flexible and realistic. over there Abundance Of plenty of room to maneuver for cocktails, healthy snacks, dessert and dinner outside. And if needed, you can move things around to make them align with your schedule. Please let me know if you use these plans, this will help me decide if I should continue sharing them!

Monday (4/19)
B: Egg, cheese, and cauliflower muffins (1G 4G 1P) with 1 cup strawberry (0B 0G 0P)
L: Roll-Up Plate With Turkey And Avocado (6B 9G 9P)
Dr: Balsamic roasted vegetables and white bean pasta (8B 9G 8P)

Totals: WW Points 15B 22G 18P, calories 935 *

Tuesday (4/20)
B: Egg, cheese, and cauliflower muffins (1G 4G 1P) with 1 cup Pineapple (0B 0G 0P)
L: left Balsamic roasted vegetables and white bean pasta (8B 9G 8P)
Dr: Easy Crock Pot Chicken And Black Bean Taco Salad (6B 9G 6P)

Totals: Points WW 15B 22G 15P, calories 919 *

Wednesday (4/21)
B: Egg, cheese, and cauliflower muffins (1G 4G 1P) with 1 cup strawberry (0B 0G 0P)
L: left Balsamic roasted vegetables and white bean pasta (8B 9G 8P)
Dr: Chinese Italian Turkish Meatballs Dinner (5B 5G 5P)

Totals: WW 14B 18G 14P Calories 857 * Points

Thursday (4/22)
B: Egg, cheese, and cauliflower muffins (1G 4G 1P) with 1 cup Pineapple (0B 0G 0P)
L: Tuna salad with chickpeas (0B 8G 0P) more than two cups of mixed vegetables (0B 0G 0P) and one apple (0B 0G 0P)
Dr: Slice of meat with pepper (5B 6G 5P) with 12 cup brown rice (5B 5G 0P)

Totals: Points WW 11B 23G 6P, calories 992 *

Friday (4/23)
B: Superfood BB Banana and Cocoa Green Smoothie (5B 5G 5P)
L: Tuna salad with chickpeas (0B 8G 0P) more than two cups of mixed vegetables (0B 0G 0P) and one apple (0B 0G 0P)
Dr: Breaded shrimp takitos (5B 6G 5P) with Best Guacamole Recipe (3B 4G 3P)
Totals: WW Points 13B 23G 13P calories 918 *

Saturday (4/24)
B: Asparagus and Swiss cheese frittata (2B 4G 2P) orange (0B 0G 0P)
L: Turkey Club (Recipe x 4) (7B 8G 7P) with 8 baby carrots
D: Ask in!

Totals: WW 9B 12G 9P points, calories 667 *

Sunday (4/25)
B: Low-fat strawberry cakes (8B 8G 8P)
L: Is it Tuna Book Stacks? (Recipe x 2) (10B 12G 7P)
Dr: Chicken breasts cooked with peanuts (5B 7G 5P) with Cauliflower rice with lemon and coriander (1B 1G 1P)
Totals: WW Points 24B 28G 21P, calories 1,188 *

* This is just a guide, women should aim for around 1500 calories a day. This is a useful calculator for estimating them
Your calorie needs. I left a lot of room to maneuver to add more food like coffee, drinks and fruits,
Snacks, dessert, wine, etc.

*Google Doc

Shopping list

Produce

2 medium-sized apples (any kind)
4 medium oranges
6 medium sour grains
1 medium banana
5 medium (6 ounces) plus 1 large (7 ounces) of avocados
2 cans (12 ounces) fresh strawberries
1 small pineapple
1 large garlic head
2 medium shallots
One (2 inch) piece of fresh ginger
2 small jalapeno
2 medium + 1 large red pepper
1 medium zucchini
1 medium yellow zucchini
2 medium cucumbers
1 package (8 ounces) white mushrooms, sliced
2 pounds of broccoli florets
1 small cauliflower and 1 medium cauliflower
½ a pound of asparagus
1 small packet of baby carrots
1 small package grated carrots
1 medium green onion
1 small handful of baby spinach
1 container (5 ounces) of mixed greens
Small head of red cabbage
1 small head of lettuce
1 large head of romaine lettuce
1 large bunch of fresh coriander
1 pint of dry cherry or grape tomatoes
4 medium ripe tomatoes
1 small plus 1 medium red onion
1 medium size plus 1 large yellow onion

Meat, poultry and fish

13 ounces sliced turkey (I love pig’s head)
1 package shredded bacon
¾ beef round
¾ 1 pound peeled, de-sweaty shrimp
1 pound of raw tuna sushi
2 pounds (6) boneless, skinless chicken breasts
1 pound 93% ground turkey

Legumes *

1 small packet of low-carb soft tortilla the size of a taco
1 small (6-inch) package of tortilla bread (needs 12)
1 small package plain or spiced rusk
1 packet of fusilli pasta
1 loaf, sliced thin wholegrain bread (I love Dave’s Killer Bread)
1 small package of dry brown rice (or 5 cups pre-cooked)
1 small package all-purpose unbleached flour. 1 small package of whole wheat flour

Spices and seasonings

Extra virgin olive oil
Vegetable oil
Cooking spray
Spray olive oil (or get a mixed Oil master)
Kosher salt (I love Diamond crystal)
Pepper mill (or fresh pepper)
Sriracha sauce
Regular or light mayonnaise
Regular or low-sodium soy sauce *
Furikake (sesame seeds can be substituted, if desired)
Balsamic vinegar
Red wine vinegar
Rice vinegar
Rice wine
Sesame oil
Ground red pepper flakes
Liquid stevia (optional, for a superfood juice)
Red pepper
latency
Low sodium taco seasoning
Italian seasoning
Dijon Mustard
Phenyl seeds
Vanilla extract

Dairy and various. Refrigerated items

1 dozen large eggs
1 liter of liquid egg white
1 liter 1% butter
1 small packet of butter
1 small Parmesan wedge
1 small dowel pecorino romano cheese
1 sachet (8 ounces) low-fat grated cheddar or Mexican cheese blend
1 (8-ounce) bag of shredded pepper jack cheese
1 small block or slices of low-fat Swiss cheese
1 bottle (8 ounces) 1% milk
1 container (8 ounces) of unsweetened vanilla almond milk (half a cup of 1% milk can be poured into a superfood smoothie, if desired)