7-Day Healthy Meal Plan (June 28 – July 4)


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Spread 25 June 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

July 4! I wish everyone a great start to their summer! I am grateful that things are slowly getting back to normal, and I look forward to spending precious time with my family and friends. No more taking anything for granted! Whether you gill Crab legsmake patriotism Red, white and blue fruit pizza or fetch Summer pasta salad To my friends house, I hope your day is full of love and laughter.

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. 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’ll eat out less, 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 (6/28)
B: Egg, Cheese and Cauliflower Muffin (2B 4G 2P) and one cup of strawberries (0B 0G 0P)
L: Cilantro chicken salad (1B 3G 1P) in ½ whole wheat bread (2B 2G 2P) with sliced ​​red onion, baby spinach (0B 0G 0P) and apple (0B 0G 0P)
Dr: Quinoa Huevos Rancheros (6b 11g 5b)

Totals: WW 11B 20G 10P Points, Calories 869*

Tuesday (6/29)
B: Egg, Cheese and Cauliflower Muffin (2B 4G 2P) and Peach (0B 0G 0P)
L: Cilantro chicken salad (1B 3G 1P) in ½ whole wheat bread (2B 2G 2P) with sliced ​​red onion, baby spinach (0B 0G 0P) and apple (0B 0G 0P)
Dr: Grilled Steak Fajita (10b 14g 10b)

Totals: WW 15B 23G 15P Points, Calories 1,052*

Wednesday (6/30)
B: Egg, Cheese and Cauliflower Muffin (2B 4G 2P) and one cup of strawberries (0B 0G 0P)
L: left Grilled Steak Fajita (10b 14g 10b)
Dr: Easy Turkish Meatloaf (3B 5G 3P) with Instant Mashed Potato (5B 5G 2P) and Beans series with garlic and oil (2B 2G 2P)

Totals: WW 22B 30G 19P Points, Calories 1,181*

Thursday (1/7)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Greek Cucumber Spiral Salad (7B 7G 7P) with ½ whole wheat pita (2B 2G 2P) and 2 tablespoons of chickpeas (2B 2G 2P)
Dr: Grilled chicken bruschetta (3B 6G 3P) with Homemade rice pilaf (6B 6G 2P)
Totals: WW Points 25B 31G 21P, calories 992*

Friday (7/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Greek Cucumber Spiral Salad (7B 7G 7P) with ½ whole wheat pita (2B 2G 2P) and 2 tablespoons of chickpeas (2B 2G 2P)
Dr: Shrimp cake (5B 7G 5P) with Corn, tomato and avocado salad (3B 4G 3P)
Totals: WW Points 24B 30G 24P, calories 1,016*

Saturday (7/3)
B: Low fat strawberry cookies (8B 8G 8P)
L: Sausage pizza rolls** (8B 9G 8P) with 8 small carrots (0B 0G 0P)
D: Dinner out or order in!

Totals: WW 16B 17G 16P Points, Calories 531*

Sunday (7/4)
B: breakfast pizza (5B 8G 5P)
L: Caesar marinated chicken kabobs with zucchini and grilled romaine (3B 5G 3P)
Dr: Grilled steak with tomatoes, red onions and balsamic (4B 4G 4P) and Orzo salad with grilled vegetables (7B 7G 7P)

Totals: WW 19B 24G 19P Points, Calories 1,025*

*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 leave plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, dessert, wine, etc.

** Double dough recipe for Sunday breakfast.

*Google Doc


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