Spread February 12, 2021 by Gina
7 days free and flexible Weight loss meal plan Including breakfast, lunch And the Dinner And shopping list. All Recipes Includes updated calories and WW Score.
7-day healthy meal plan
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 in 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 plans Meal plans Here) it is intended as a guide, with plenty of room to maneuver for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for the meals you prefer, 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 can Subscribe here Don’t even 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! 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 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 wish 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 many of the spices you will notice I use 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 (2/15)
B: Baked omelette muffins* (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Turkey club (7B 8G 7P) with an apple (0B 0G 0P)
Dr: Falafel frying pan (1B 5G 1P) with ½ whole wheat pita (2B 2G 2P), 1 h cup of chickpeas (4B 4G 4P) with Persian cucumber (0B 0G 0P), 6 half cherry tomatoes (0B 0G 0P)
Totals: WW Points 16B 23G 16P, calories 1,042 **
Tuesday (2/16)
B: Baked omelette muffins (2B 4G 2P) orange (0B 0G 0P)
L: Turkey club (7B 8G 7P) with an apple (0B 0G 0P)
Dr: Creole chicken and sausage in slow cooking (5B 5G 5P) more than 1 cup cooked cauliflower (0B 0G 0P)
Totals: Points WW 14B 17G 14P, calories 1,083 **
Wednesday (17/2)
B: Baked omelette muffins (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Waldorf Chicken Salad (3B 4G 3P)
Dr: Marinated beef cooked in a quick bowl (5B 5G 5P) in 2 corn tortillas (3B 3G 3P) with Pico de Gallo Salsa (0B 0G 0P), 2 tablespoons of grated pepper cheese (2B 2G 2P), and cup grated romaine (0B 0G 0P)
Totals: WW Points 15B 18G 15P, calories 918 **
Thursday (2/18)
B: Overnight oats in a jar (5B 5G 3P)
L: Waldorf Chicken Salad (3B 4G 3P)
D: Left Marinated beef cooked in a quick bowl (5B 5G 5P) with نصف cup brown rice (5B 5G 0P) and Fast cabbage slaw (2B 2G 2P)
Totals: WW Points 20B 21G 13P, calories 979 **
Friday (2/19)
B: Overnight oats in a jar (5B 5G 3P)
L: Waldorf Chicken Salad (3B 4G 3P)
Dr: Seattle Asian Salmon Dishes (7B 10G 4P)
Totals: WW Points 15B 19G 10P, Calories 867 **
Saturday (2/20)
B: Cups of Baked Sweet Potato Egg (2B 4G 1P) with one ounce of avocado (1B 1G 1P) and a cup of mixed vegetables (0B 0G 0P)
L: Parmesan Chicken Rolls # (5B 8G 5P)
D: Ask in!
Totals: WW Points 8B 13G 7P, calories 449 **
Sunday (2/21)
B: Easy Beagle (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 2 ounces lox (0B 1G 0P), sliced tomatoes, red onions (0B 0G 0P) and orange (0B 0G 0P)
L: BLT salad with avocado (5B 5G 5P)
Dr: Lasagna soup (7B 9G 5P)
Totals: WW Points 18B 22G 16P, calories 861 **
Freeze any leftovers that you / your family will not eat. Prepare cakes on Sunday night, if desired.
** This is just a guide, women should aim for around 1500 calories a day. This is a useful calculator to estimate
Your calorie needs. I left a lot of wiggle room to add more food like coffee, drinks and fruits,
Snacks, dessert, wine, etc.
# Double dough for Sunday breakfast.
Shopping list
Produce
- 1 large grapefruit
- 3 medium-sized apples (any kind)
- 1 medium banana
- 5 medium oranges
- 3 medium sour grains
- 1 container (6 ounces) of blueberries
- ½ 1 pound red grapes without seeds
- 2 large (7 ounces) avocados
- 2 medium red bell peppers
- 1 green pepper
- 1 bunch of sprouts (like Daikon radish sprouts)
- 2 chili peppers (light or spicy of your choice)
- 2 Persian cucumbers (small)
- 1 English option
- 1 (8 ounce) sweet potato
- 2 small garlic heads
- 1 medium head cauliflower (or 8 cups “sliced”)
- 1 small handful of celery
- 2 medium carrots
- 2 large onion bunches
- 1 small romaine lettuce with a large head (alternative to Iceberg in Turkey)
- Small head green cabbage
- 1 (10 ounce) bag / scalloped scalloped vegetable
- 1 medium bunch of fresh Italian parsley
- 1 medium bunch of fresh cilantro
- 1 small handful / bowl fresh thyme (you can add basil or parsley in egg cups, if desired)
- 1 small bunch / bowl of fresh basil
- 4 medium Roma tomatoes
- 6 medium grains plus 1 large ripe tomato
- 1 liter dry grapes or cherry tomatoes
- 1 small white onion
- 1 small red onion
- 1 small, 1 medium and 1 large yellow onion
Meat, poultry and fish
- 2 Pack Medium Bacon Chunks
- 6 ounces of tasty turkey breast slices (I love pork head)
- 1 pound boneless, skinless chicken thighs
- 1 pound boneless, skinless chicken breast
- 9 ounces Andouille chicken sausage
- 14 oz sweet Italian chicken sausage
- 1 (3-pound) grilled chuck
- 1 pound of wild salmon
- ½ pound lux (smoked salmon)
Legumes *
- 1 loaf of thinly sliced whole grain bread (I like Dave’s Killer Bread)
- 1 whole wheat pita bread
- 1 small package of tortilla bread (need 8)
- 1 small package of instant oats
- 1 pack lasagna noodles
- 1 small package of dry brown rice (or 5 cups pre-cooked)
- 1 small package all-purpose unbleached flour
Spices and condiments
- Extra virgin olive oil
- Cooking spray
- Spray olive oil (or get a mixed Oil master)
- Kosher salt (I love Diamond crystal)
- Pepper mill (or fresh pepper)
- Light mayonnaise
- latency
- Ground red pepper flakes
- Creole seasoning
- Cayenne pepper
- Onion powder
- spices
- Bay leaves
- Ground cinnamon
- Cinnamon sticks
- NuNaturals Vanilla Stevia Liquid (or your favorite sweetener)
- Apple cider vinegar
- Low-sodium soy sauce *
- Rice wine vinegar
- until death
- Wasabi in a tube
- Sesame oil
- Toasted sesame seeds
Dairy and miscellaneous. Refrigerated items
- 1 (18 package) large eggs
- 1 bowl of chickpeas (any kind)
- 1 low-fat cream cheese in a small basin
- 1 package (8 ounces) shredded mozzarella, partially skimmed
- 1 package (8 ounces) grated pepper jack cheese
- 1 package (8 ounces) shredded cheddar (can be 1/2 cup jack pepper or mozzarella cheese in an omelette muffin, if desired)
- 1 container (8 ounces) of unsweetened almond milk (or milk of your choice)
- 1 container (32 ounces) of nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 small piece of fresh Pecorino Romano cheese (1 ounce of Parmesan can be added to egg cups, if desired)
- 1 small dowel fresh parmesan cheese
- 1 small part-skim ricotta cheese
Can and jar
- 1 (15.5 ounce) can of chickpeas
- 2 (14 or 14.5 ounce) cans of tomatoes, diced
- 1 (6 ounce) can or (4.5 ounce) tomato paste
- 1 can of tomato sauce (8 ounces)
- 2 (32-ounce) cartons of low-sodium chicken broth
- 1 can (15 ounce) can of beef broth
- 1 small can / jar of chipotle peppers in adobo
- 1 large jar of marinara sauce (or Your ingredients)
Frozen
- 1 small package of frozen spinach (can be cut fresh into omelettes, if desired)
Dry cargo miscellaneous
- baking powder
- 1 small package of chopped walnuts or walnuts (if you’re buying from the trash, you need half a cup)
- 1 small package of chia seeds (if you are buying from the trash, you need 1 tablespoon)
- 1 small pack Nori (seaweed)
* You can purchase gluten-free if desired
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