7-Day Healthy Meal Plan (July 5-11)

Spread 2 July 2021 by Jenna

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

7 day healthy meal plan

lazy summer days!!! I love them – I don’t have much, but when I do, I love spending time at the beach or by the pool. Make those days easier Meal preparation Lunches early in the week with a Delicious cheese plate or Low yolk egg salad If you are relaxing at home, or try B Roll up built with turkey and avocado For an easy and portable lunch.

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 Here. I love all the ideas everyone shares! If you want to get Email List, you may 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! 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 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. It’s all for Weight Watchers, 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 (7/5)
B: Delicious cheese dishes (3B 3G 3P)
L: Turkey Club (7B 8G 7B) and 8 small carrots (0B 0G 0P)
Dr: Greek Mac and Cheese (10b 10g 7p)

Totals: WW 20B 21G 17P Points, Calories 941*

Tuesday (7/6)
B: Delicious cheese dishes (3B 3G 3P)
L: left Greek Mac and Cheese (10b 10g 7p)
Dr: Adobo Mexican Grilled Pork Tenderloin (2B 2G 2P) with Cauliflower rice with lemon cilantro (1b 1g 1p) and Avocado salad with citrus vinaigrette (4B 4G 4P)

Totals: WW 20B 20G 17P Points, Calories 977*

Wednesday (7/7)
B: Delicious cheese dishes (3B 3G 3P)
L: Italian tuna salad and brown rice (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
Dr: Hot dog with cheese and pepper packet (5B 5G 5P) with quick cabbage slaw (2B 2G 2P) and 2 oz multigrain baguette (3B 3G 3P)

Totals: WW 17B 18G 16P Points, Calories 988*

Thursday (7/8)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Italian tuna salad and brown rice (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
Dr: Sweet pepper stuffed turkey (5B 5G 3P) with green salad ** (1B 1G 1P)
Totals: WW 15B 19G 12P Points, Calories 907*

Friday (7/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: left Sweet pepper stuffed turkey (5B 5G 3P) with green salad * (1B 1G 1P)
Dr: Healthy Cod Taco (5B 7G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 17B 24G 15P, calories 1,035*

Saturday (7/10)
B: BLT Breakfast Salad (Recipe x 2) (4B 6G 4P)
L: Chicken Parmesan Rolls # (5B 8G 5P)
D: Dinner out or order in!

Totals: WW 9B 14G 9P Points, Calories 551*

Sunday (7/11)
B: Stuffed Bagel Balls (5B 6G 5P) with 1 cup mixed berries (0B 0G 0P)
L: 2 servings of Mixture of baby greens and watercress with blackberries and pecans (8B 10G 8P)
Dr: Grilled korean chicken breast (2B 3G 2P) with ½ cup brown rice (5B 5G 0P) and grilled asparagus (0B 0G 0P)

Totals: WW 20B 24G 15P Points, Calories 936*

*This is just a guide, women should aim for around 1500 calories per day. Here is a handy calculator to estimate your calorie needs. You left plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, dessert, wine, etc.

**Green salad includes 7 cups of romaine lettuce, 3 green onions, ½ cup each: tomato, cucumber, carrot, hummus and 5 tablespoons light vinegar. Set aside one portion for lunch on Friday.

# Double Dough Recipe (Increase baking powder by half a teaspoon in the second batch) for Sunday breakfast

*Google Doc