Spread August 6, 2021 by Jenna
7 days free and flexible Weight loss meal plan Including breakfastAnd lunch And Dinner and shopping list. recipes Includes macros and WW points.
7 day healthy meal plan
While I know it’s still early days for us in the North, some kids are already back, or back to school this week!!! crazy! I’m thankful we still have a few more weeks to enjoy the lazy summer days before Madison has to come back. For those who are back and looking for an easy school lunch, give it a try Roll up built with turkey and avocado For a quick after-school snack, try it Cheeseburger Crunch Wrap or these vegetable shooters And sneak in some extra veggies!
Why should everyone plan a meal?
Meal planning is a great way to organize your meals for the week ahead. You can also save time and money in the supermarket! And of course planning ahead helps you stick to your goals!
About the meal plan
If you’re new to my meal plans, I’ve been sharing these free 7 Day Flexible Healthy Meal Plans (check out my previous meal plans Meal Plans here) intended to be a guide, with plenty of wiggle room for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc., or swap out recipes for the ones you prefer, you can search for recipes by course in index. You should aim for around 1,500 calories* per day.
There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. 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 track.
Finally, if you are on Facebook join me Facebook Skinnytaste community Where everyone shares photos of the recipes they make, you can join over here. I love all the ideas everyone shares! If you want to get Email List, Could you Subscribe here So you don’t miss a meal plan!
Also, if you don’t have a file Skinny Taste Meal PlannerNow would be a great time to get one organized for 2020! A typo went wrong last year, but it’s perfect now! Could you 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 make enough leftovers for two nights or lunch the next day. While we truly believe that there is no one size fits all meal plan, we have done our best to come up with something that appeals to a wide range of individuals. Everything Weight Watchers Friendly, I’ve included the updated WW Blue SP for your convenience, feel free to switch up any recipes you like or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets because many of the spices you’ll notice I use often, so you may already have a lot of them.
And last but not least, this meal plan is flexible and realistic. over there Abundance From plenty of wiggle room for cocktails, healthy snacks, desserts and dinners out. And if necessary, you can move a few things around to make it fit into your schedule. Please let me know if you use these plans, it will help me decide if I should continue to share them!
Monday (8/9)
NS: Delicious cheese plate (3B 3G 3P)
L: Chickpea and egg salad (½ recipe) (2B 13G 2P)
D: 1 cup whole wheat pasta (5B 5G 0P) with Garden tomato sauce (1b 1g 1p) and Grilled vegetable towers
With mozzarella cheese (5B 5G 5P)
Totals: WW 16B 27G 11P Points, Calories 1,025*
Tuesday (8/10)
NS: Strawberry smoothie bowl with peanut butter (recipe) (7B 7G 7P) with 1 tablespoon blanched almonds (1B 1G 1P)
L: Chickpea and egg salad (½ recipe) (2B 13G 2P)
Dr: Cheesy Rotisserie Chicken Enchilada (9B 13G 9P)
Totals: WW 19B 34G 19P Points, Calories 1,171*
Wednesday (8/11)
NS: Delicious cheese plate (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
Dr: Mediterranean pork chops with summer vegetables (6B 6G 6P) and Bags of potato chips with lemon and parsley
(3B 3G 1P)
Totals: WW Points 16B 16G 14P Calories 905 *
Thursday (8/12)
NS: Strawberry smoothie bowl with peanut butter (recipe) (7B 7G 7P) with 1 tablespoon blanched almonds (1B 1G 1P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
Dr: Flank steak marinated with soy (6B 6G 6P) Asian Fried Edamame Rice (4B 5G 1P)
Totals: WW 22B 23G 19P Points, Calories 1,121*
Friday (8/13)
NS: Delicious cheese plate (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and Peach (0B 0G 0P)
Dr: Crispy salmon with basil and parmesan (3B 6G 3P) with Wilted baby spinach with garlic and oil (1B 1G 1P) and ½ cup brown rice (5B 5G 0P)
Totals: WW 16B 19G 11P Points, 1,049 calories*
Saturday (8/14)
NS: Stuffed Bagel Balls** (5B 6G 5P) with peach (0B 0G 0P)
L: Quinoa bowls with lemon and chili (8B 10G 4P)
D: Dinner out or order in!
Totals: WW Points 13B 16G 9P, calories 715*
Sunday (8/15)
NS: Bacon Egg and Avocado Breakfast Sandwich (6b 10g 6b)
L: classic egg salad (3B 6G 3P) on 1 slice of wholegrain bread (3B 3G 3P) and sliced ​​cucumber (0B 0G 0P)
Dr: Grilled korean chicken breasts (2B 3G 2P) with Asian chopped salad with soy sauce and sesame dressing (4B 7G 4P)
Totals: WW Points 18B 29G 18P Calories 1,087*
*This is just a guide, women should aim for around 1500 calories per day. This is a useful calculator to estimate
Your calorie needs. You have left plenty of wiggle room to add more food like coffee, drinks and fruits,
Snacks, dessert, wine, etc.
** Double bagel recipe for breakfast on Sunday
Shopping list
Produce
- 1 small banana
- 2 medium apples (any kind)
- 5 medium sized peaches
- 4 medium sized lemons
- 1 small plus 2 medium (6 ounces) has avocado
- 3 Persian cucumbers (or 1 English medium)
- 1 large English cucumber
- 5 medium sized red bell peppers
- 2 medium sized yellow bell peppers
- 1 small jalapeno (optional extra for Enchilada skillet)
- 1 small eggplant
- 1 small piece plus 1 large zucchini
- 1 small plus 1 large yellow zucchini
- 1 pound small red or Yukon Gold potatoes
- 2 medium heads of garlic
- 1 (3 inch) piece of fresh ginger
- 2 ounces (1 cup) snow peas
- ½ ounce alfalfa sprouts
- 1 small bunch of celery
- 1 small plus 3 medium carrots
- 2 medium-sized bunches (you need about 13)
- 1 small bunch fresh Italian parsley
- 1 medium package/bowl of fresh chives
- 1 medium package / bowl of fresh basil
- Small package/small bowl of fresh oregano (a tablespoon of parsley or basil can be added to the bowl of shrimp and quinoa, if desired)
- 1 (1 pound) bag/fresh baby spinach
- 2 small head romaine lettuce
- Small head purple cabbage
- 2 dry pints of cherry tomatoes or grapes
- 5 pounds plum tomatoes
- 1 medium heirloom tomato
- 2 medium sized ripe tomatoes
- 1 medium with 1 large red onion
- 1 small onion with 1 medium yellow onion
Meat, poultry and fish
- 1 (2½ pounds) grilled chicken
- 1 pound (8) thinly sliced ​​boneless pork chops
- 2 pounds sirloin steak
- 1 lb (4) skinless salmon fillets
- 1 pound deveined jumbo shrimp, peeled
- 1 lb (2) boneless, skinless chicken breast
- 1 package bacon, cut into the middle
legumes*
- 1 package whole wheat pasta
- 1 small box of tortilla bread
- 1 small dry tri-colored packet or red quinoa
- 1 small package dry brown rice (or 9 cups pre-cooked)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 small loaf, cut into slices of whole grain bread
Spices and condiments
- Extra virgin olive oil
- Vegetable oil
- cooking spray
- Spray olive oil (or get mixed oil master)
- Kosher salt (I like diamond crystal)
- pepper mill (or fresh peppercorns)
- apple cider vinegar
- white balsamic vinegar
- red wine vinegar
- Dijon Mustard
- Crushed red pepper flakes
- honey
- spices
- Ginger
- cinnamon
- pure maple syrup
- cumin
- Mayonnaise (I like Sir Kensington)
- Low-sodium Montreal chicken seasoning (such as McCormick)
- garlic powder
- Low sodium soy sauce*
- Sesame oil
- rice vinegar
- Red pepper
- Sesame seeds
- (Optional) Bagel toppings: all baking spices, poppy seeds, dried garlic flakes, dried onion flakes
Dairy and miscellaneous. refrigerated items
- 2 dozen large eggs
- 1 package (8 ounces) grated Mexican mix or Monterey Jack cheese
- 1 piece (6 ounces) whole milk mozzarella cheese
- 1 (24 ounce) low-fat cottage cheese (I like good culture)
- 1 container (8 ounces) unsweetened almond milk
- 1 tub (17.5 ounces or 32 ounces) plain, nonfat Greek yogurt (I like Fage or Stonyfield)
- 1 small wedge of Parmesan or Roman cheese
- 1 crumbled feta cheese in a small package
- 1 small tub sour cream
- 1 package (8 ounces) 1/3 reduced-fat cream cheese (block not tub)
Canned and jar
- 1 (15 ounce) can chickpeas (I like Goya)
- 1 (15 ounces) low-sodium black beans
- 1 (5 ounce) can albacore in water
- 1 (14.5 ounces) low-sodium chicken or vegetable broth
- 1 small jar of peanut butter
- 1 (16 ounce) enchilada sauce (or your ingredients)
- 1 small jar of pitted Kalamata olives
- 1 small jar unsweetened apple sauce
frozen
- 1 large package peeled edamame
- 1 small strawberry bag
Dry goods miscellaneous
- baking powder
- 1 small package of light brown sugar
- 1 small package chopped almonds (if buying from the trash, you need 2 tablespoons)
- 1 small package chia seeds or flaxseeds (optional toppings for a smoothie bowl)
- 1 small package of shelled pistachios (if you buy from the trash, you need 3 tablespoons)
non-food items
*You can purchase gluten-free products, if desired
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