7-Day Healthy Meal Plan (June 21-27)

Spread June 19, 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

There seems to be a heat wave happening in many areas this past week! How was it hot by you?? People have told me it was already 100 degrees! When you don’t want to heat the kitchen check out my Power Recipes, grilled recipes like Grilled Bourbon Chicken or Grilled oysters on tin foil To prevent your kitchen from heating up, but also don’t forget تنسى instant pot And the slow cooker!

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 (6/21)
B: 2 Hard-boiled eggs (0B 4G 0P) and Peach (0B 0G 0P)
L: Chicken Club Wrap Sandwich With Lettuce (5B 7G 5P) and an apple (0B 0G 0P)
Dr: Margherita pizza (6B 7G 6P) with green salad * (1B 1G 1P)

Totals: WW Points 12B 19G 12P, calories 910**

Tuesday (6/22)
B: 2 Hard-boiled eggs (0B 4G 0P) and Peach (0B 0G 0P)
L: Chicken Club Wrap Sandwich With Lettuce (5B 7G 5P) and an apple (0B 0G 0P)
Dr: Ground turkey frying pan with zucchini, corn, black beans and tomatoes (4B 6G 4P) with ½ cup quinoa (5B 5G 0P)

Totals: WW Points 14B 22G 9P Calories 1,003**

Wednesday (6/23)
B: 1 slice of whole-grain bread (3B 3G 3P) with 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Sliced ​​Italian salad (8B 8G 8P) with chipset well boiled eggs (0B 2G 0P)
Dr: Broccoli Beef (7B 7G 7P) with ½ cup of brown rice (5B 5G 0P)

Totals: WW Points 26B 28G 21P, calories 1,080**

Thursday (6/24)
B: 1 slice of whole-grain bread (3B 3G 3P) with 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Sliced ​​Italian salad (8B 8G 8P) with chipset well boiled eggs (0B 2G 0P)
Dr: Grilled chicken with honey and vegetables (4B 5G 4P)

Totals: WW Points 18B 21G 18P, calories 874**

Friday (6/25)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole-grain bread (3B 3G 3P) and 1 ounce of avocado (1B 1G 1P)
L: left Grilled chicken with honey and vegetables (4B 5G 4P)
Dr: Grilled Panzanella Shrimp Skewers # (1b 2g 1p) with Bags of potato chips with lemon and parsley (3B 3G 1P)

Totals: WW Points 12B 18G 10P, calories 901**

Saturday (6/26)
B: Breakfast egg roll (4B 6G 4P) with 12 cups of fresh sauce (0B 0G 0P)
L: cup Quinoa salad with kale, cranberries and mint (9B 9G 5P) With Grilled Shrimp (0B 1G 0P)
D: Ask in!

Totals: WW Points 13B 16G 9P Calories 577**

Sunday (6/27)
B: Delicious cheese dishes (Recipe x 4) (3B 3G 3P)
L: Open face tuna melt sandwichت (recipe x 2) (4B 5G 4P) with prunes (0B 0G 0P)
Dr: slow cooker pull pork (6B 6G 6P) on 1 whole wheat bread (3B 3G 3P) with quick cabbage slaw (2B 2G 2P) and ½ corn on the cob (0B 2G 0P)

Totals: WW Points 18B 21G 18P, calories 957**

* Green salad includes 6 cups of mixed greens, 2 green onions, 1½2 cups each: tomatoes, cucumbers, carrots, chickpeas and ½ cup light vinegar.
**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 14 ounces of shrimp for lunch on Saturday.

*Google Doc