Spread March 12, 2021 by Gina
7 days free and flexible Weight loss meal plan Including breakfastAnd the lunch And the Dinner And shopping list. everybody 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 at 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) intended to be a guide, with plenty of room to maneuver for you to add more food, coffees, drinks, fruits, snacks, desserts, wines, etc., or swap recipes for your favorite meals, 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 So you never 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! You can 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 like 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 so many spices you’ll notice I use them 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 (3/15)
B: Avocado toast with sunny eggs (4B 6G 9P)
L: Prepare a taco salad meal* (7B 7G 7P)
Dr: Baby Pasta Shells With Asparagus And Marinara Sauce (9B 9G 9P) with green salad ** (1B 1G 1P)
Totals: WW Points 21B 23G 26P Calories # 919
Tuesday (3/16)
B: PB + J yogurt (6B 9G 6P)
L: Prepare a taco salad meal (7B 7G 7P)
Dr: Easy healthy turkey chorizo (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and Pico de Gallo Salsa (0B 0G 0P) with Beans instant skillet (0B 3G 0P)
Totals: WW 19B 25G 19P points, # 890 calories
Wednesday (3/17)
B: Avocado toast with sunny eggs (4B 6G 9P)
L: Prepare a taco salad meal (7B 7G 7P)
Dr: Crock pot beef and cabbage (8B 8G 6P) and Creamy cauliflower puree with kale (2B 2G 2P) with Irish Soda Bread Whole Wheat Pancakes (6B 6G 6P)
Totals: WW 27B 29G 30P points, # 1,096 calories
Thursday (3/18)
B: 2 boiled eggs (0B 4G 0P) with 1 cup grapes (0B 0G 0P)
L: Prepare a taco salad meal (7B 7G 7P)
Dr: Chicken soup with barley (3B 5G 1P) with 2 oz wholegrain loaf (3B 3G 3P)
Totals: WW Points 13B 19G 11P, Calories 953 #
Friday (3/19)
B: PB + J yogurt (6B 9G 6P)
L: Egg, tomato, and green onion sandwich (4B 6G 4P) and Apple (0B 0G 0P)
Dr: Salmon, beetroot, rocca salad with pistachio and pomegranate (Recipe x 2) (8B 11G 8P)
Totals: WW 18B 26G 18P points, calories 1,002 #
Saturday (3/20)
B: Asparagus potato hash (4B 6G 2P)
L: Cayenne shrimp lime and avocado salad (2B 4G 2P)
D: Ask in!
Totals: WW 6B 10G 4P points, calories # 414
Sunday (3/21)
B: Baked oatmeal with berries and bananas (6B 6G 4P)
L: Irish Sweet Potato Nachos (10B12Z5V)
Dr: Chicken General Tso (5B 7G 5P) with نصف cup brown rice (5B 5G 0P) and Sesame orange broccoli (1B 1G 1P)
Totals: WW 27B 31G 15P points, calories # 907
* Make pico de gallo from Tuesday dinner and use 1 cup to make a taco salad.
** The green salad includes 6 cups of mixed vegetables, 2 green onions, 1½2 cup each: tomatoes, cucumbers, carrots, chickpeas and half a cup of light vinegar.
# This is just a guide, women should aim for around 1500 calories a day. Here’s a handy calculator for estimating your calorie needs. It left a lot of wiggle room to add more food like coffee, drinks, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 1 medium-sized apple (any kind)
- ½ 1 pound seedless red grapes
- 2 medium bananas
- 1 liter of dry blueberries
- 1 small pomegranate (or a small bowl of seeds)
- 1 medium orange
- 7 medium sour grains
- 1 small (5 ounces) plus 1 medium (6 ounces) avocado
- 1 small jalapeno
- 2 small chili peppers (light or hot)
- 1 medium red pepper
- 1 small cucumber
- 2 medium beets (or 8 ounces pre-cooked)
- 4 medium radish
- 2 medium parsnips
- 2 medium sized garlic heads
- 1 large shallot
- One (2 inch) piece of fresh ginger
- ound a pound of broccoli florets
- 1 large head cauliflower (or 6 cups pre-chopped)
- 1 pound of asparagus
- 1 medium carrot
- 1 small handful of celery
- 1 1/2 pounds (4 medium) sweet potatoes
- 1 pound Yukon Gold potatoes
- 2 medium bunch green onions
- 1 medium bunch of fresh cilantro
- 1 medium bunch of fresh Italian parsley
- 1 (5 ounce) sachet / small scalloped watercress
- 1 (5 ounce) bag / scalloped scalloped vegetable
- 1 large head of romaine lettuce
- 1 head of small green cabbage
- 1 medium bunch of cabbage
- 7 medium sized tomatoes and 1 large ripe tomato
- 1 small white onion
- 1 small red onion
- 2 medium yellow onions
Meat, poultry and fish
- 2 pounds 93% lean ground turkey
- 2 pounds of lean beef
- 1 pound of boneless chicken breast
- 1 pound boneless, skinless chicken breast
- 1 pound of wild salmon
- 1 cooked jumbo shrimp
- 2 oz pancetta
Legumes *
- 1 loaf of whole grain bread
- 1 baguette (8 ounces) multi-grain
- 1 small sandwich roll (bread can be sliced in the egg sandwich, if desired)
- 1 medium corn tortilla (need 8)
- 1 small package of instant oats
- 1 small package of pearly barley (if you are buying from trash, you need 2/3 cup)
- 1 small package of white whole wheat flour
- 1 small package all-purpose unbleached flour
- 1 pack of pasta peels for babies
- 1 small package of dry brown rice (or 3 cups pre-cooked)
Spices and seasonings
- Extra virgin olive oil
- Baking spray
- Spray olive oil (or get a mixed Oil master)
- Kosher salt (I love Diamond crystal)
- Pepper grinder
- Whole pepper
- Garlic powder
- latency
- chili powder
- Presentation of chili powder
- cayenne
- Ground cloves
- Bay leaves
- Red pepper
- Smoked paprika
- spices
- Light vinaigrette (or make your own with the ingredients on the menu)
- Red wine vinegar
- White wine vinegar
- Honey or aloe vera
- Light mayonnaise
- Dijon Mustard
- cinnamon
- Vanilla extract
- Low-sodium soy sauce *
- Sriracha sauce
- Hoisin
- Sesame oil
- Sesame seeds
- Ground red pepper flakes (optional, for sesame, orange, and broccoli)
Dairy and various. Refrigerated items
- 1 dozen large eggs
- 1 small packet of butter
- 4 ounces goat cheese
- 1 liter skimmed milk
- 1 liter of low-fat yogurt
- 1 (8 ounce) bag of shredded cheddar cheese
- 1 small bag / low-fat jack cheese block
- 1 small dowel pecorino romano cheese
- 1 cup (17.5 ounces) skimmed plain Greek yogurt
Can and jar
- 1 medium jar of light sauce
- 1 small jar of pickled jalapeno
- 1 can of black olives, cut into small slices (optional, for Irish nachos)
- 1 small jar
- 1 small jar of diluted sugar grape jelly
- 1 small jar low-fat (or regular) peanut butter
- 1 marinara jar (or Your ingredients)
- 1 can of tomato sauce (8 ounces)
- 2 (32-ounce) cartons of low-sodium chicken broth
- 1 (15 ounce) can of chickpeas
Frozen
- 1 small can of pearly onion
Dry cargo miscellaneous
- baking powder
- baking soda
- Corn Starch
- 1 small sachet of dry pinto beans (if you are buying from a trash bin, you need 1 cup)
- 1 small package of chopped walnuts or pecans (if you’re buying from the trash, you need 12 cup)
- 1 small package of peeled pistachios (if you are buying from the trash, you need half a cup)
- 1 small can of raisins (if you are buying from a trash bin, you need 2/3 cup)
- 1 small package of unsalted peanuts (if you are buying from the trash, you need about 1 tablespoon)
* You can purchase gluten-free if desired
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