7-Day Healthy Meal Plan (June 14-20)

Spread June 12, 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

This Sunday we celebrate dad. Dads come in all shapes, sizes and styles. happy father’s day To the wonderful father, the geeky father, the athletic father, those of blood, and those who chose to step in and ascend. We love and thank you all!! If you’re lucky enough to have your dad still with you – give him some extra love and hugs this year! After what we’ve all been through in 2020, make every moment count!

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. 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 (6/14)
B: Easy bagel recipe* (3B 4G 3P) with 1 chipset well boiled eggs (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken salad with avocado (recipe) (4B 10G 10P) and ½ cup of raw almonds (5B 5G 5P)
Dr: Spicy black bean burger with chipotle mayonnaise (5B 8G 4P) with 1 cup raw carrots and a small pepper (0B 0G 0P) and Low fat ranch sauce with milk (1B 2G 1P)

Totals: WW Points 18B 31G 23P Calories 1,107**

Tuesday (6/15)
B: Easy bagel recipe (3B 4G 3P) with 1 chipset well boiled eggs (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken salad with avocado (recipe) (4B 10G 10P) and ½ cup of raw almonds (5B 5G 5P)
Dr: Turkish wrap taco lettuce (0B 5G 5P) with Best guacamole (3B 4G 3P) and 10 baked tortilla chips (3B 3G 3P)

Totals: WW Points 18B 33G 29P, calories 1,109**

Wednesday (6/16)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of softened cheese (3B 3G 3P), sliced ​​red onion, cucumber and tomato (0B 0G 0P)
L: Tuna pasta salad without mayonnaise (6B 6G 6P)
Dr: Grilled flan steak with black beans and corn sauce (4B 5G 4P) with Chipotle rice with lemon and coriander (6B 6G 6P)

Totals: WW Points 22B 24G 22G, Calories 958**

Thursday (6/17)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of softened cheese (3B 3G 3P), sliced ​​red onion, cucumber and tomato (0B 0G 0P)
L: left Grilled flan steak with black beans and corn sauce (4B 5G 4P) Over 2 cups of mixed vegetables (0B 0G 0P) with 2 tablespoons left Low fat ranch sauce with milk (1B 1G 1P)
Dr: Sheet turkey meatloaf and broccoli (9B 10G 8P)

Totals: WW Points 20B 23G 19P Calories 895**

Friday (6/18)
B: PB + J . juice (9B 9G 9P)
L: Tuna pasta salad without mayonnaise (6B 6G 6P)
Dr: Bengin grilled shrimp skewers # (2B 3G 2P) and Asian chopped salad with soy sauce and sesame dressing (4B 7G 4P)

Totals: WW 21B 25G 21P Points, Calories 865**

Saturday (6/19)
B: Asparagus and Swiss cheese frittata (2B 4G 2P) with 1 cup mixed greens (0B 0G 0P), 1 teaspoon olive oil (1B 1G 1P) and juice from 1 lemon wedge
L: Grilled Shrimp and Sliced ​​Watermelon Salad (6b 7g 6b)
D: Dinner out or order in!

Totals: WW 9B 12G 9P Points, Calories 595**

Sunday (6/20)
B: High protein oat waffle (3B 4G 1P) with 1 tablespoon of maple syrup (3B 3G 3P) and ½ cup of mixed berries (0B 0G 0P)
L: Asparagus, egg and bacon salad with Dijon dressing (Recipe x 4) (3B 5G 3P)
Dr: Cuban chicken (4B 6G 4P), congo rice (4B 6G 4P) and sauteed small zucchini (2B 2G 2P)
Totals: WW Points 19B 26G 17P, calories 944**

* Make bread on Sunday night if desired.

**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.
# Grill an extra 10-ounce shrimp (seasoned with seasoned salt only) for Saturday lunch.

*Google Doc