Spread March 5, 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 have been sharing these healthy Flexible 7-Day meal free plans (see my previous meal 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 an updated WW Blue SP for your convenience, feel free to swap out any recipes you like or use this just 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 (3/8)
B: Yogurt with cinnamon and apples (6B 9G 6P)
L: Salad garnish (6B 6G 6P)
Dr: Chickpea and tomato soup (1B 4G 1P) with grilled cheese * (10B 10G 10P)
Totals: WW 23B 29G 23P points, 1,057 calories **
Tuesday (3/9)
B: Yogurt with cinnamon and apples (6B 9G 6P)
L: left Chickpea and tomato soup (1B 4G 4P) with whole wheat roll (3B 3G 3P)
Dr: Chicken fajita noodles in one bowl (8B 9G 8P)
Totals: WW Points 18B 25G 21P Calories 988 **
Wednesday (3/10)
B: 2 scrambled eggs (0B 4G 0P) with one ounce of avocado (1B 1G 1P)
L: left Chickpea and tomato soup (1B 4G 4P) with whole wheat roll (3B 3G 3P)
Dr: Beef Negimaki Stir Fry (5B 5G 5P) with 12 cup brown rice (5B 5G 0P)
Totals: WW Points 15B 22G 13P Calories 919 **
Thursday (3/11)
B: ½ 1 cup instant oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ Apple (cubes) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon walnut Chopped pecans (0B 0G 0P) 2B 2G 2P) a pinch of salt
L: The classic egg salad (Recipe) (3B 6G 3P) on a roll of whole wheat (3B 3G 3P) with an orange (0B 0G 0P)
Dr: Banh Mi Slow-Cooker Rice Bowl (10B 8G 3P)
Totals: Points WW 23B 24G 12P, Calories 973 **
Friday (12/3)
B: 1/2 cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (cubes) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon Chopped pecans (2B) 2G 2P) a pinch of salt
L: The classic egg salad (Recipe) (3B 6G 3P) on a roll of whole wheat (3B 3G 3P) with an orange (0B 0G 0P)
Dr: Grilled miso salmon (1B 4G 1P) with Chopped Asian Salad With Soy & Sesame Sauce (4B 7G 4P)
Totals: WW Points 18B 27G 14P calories 1,040 **
Saturday (3/13)
B: Yogurt pancake with mixed berries (6B 7G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
L: Salad garnish (6B 6G 6P) (recipe x 4)
D: Ask in!
Totals: WW Points 15B 16G 15P Calories 517 **
Sunday (3/14)
B: Yogurt pancake with mixed berries (6B 7G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
L: Cheeseburger soup (7B 8G 7P)
Dr: Chicken thighs with leeks in red wine vinegar (8B 8G 8P) with Garlic mashed potatoes (5B 5G 1P) and
Roasted asparagus (0B 0G 0P)
Totals: WW 29B 31G 25P points, 1,062 calories **
The grilled cheese contains two thin slices of wholegrain bread and 1.5 ounce (two slices) of cheddar cheese.
** 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.
# Prepare oats with water as directed on the package.
Shopping list
Produce
- 2 medium-sized apples (any kind)
- 2 medium oranges
- 1 medium lemon
- 1 medium avocado (6 ounces)
- 2 (6 ounces) fresh berries (your choice)
- 1 medium with 1 large red pepper
- 1 medium plus 1 large yellow pepper
- 1 large cucumber
- 1 small English cucumber
- 2 small jalapeno
- 2 medium radish
- 2 medium sized garlic heads
- 1 large shallot
- One (3-inch) piece of fresh ginger
- ound pounds French green beans
- 2 ounces (1 cup) snow peas
- 1 pound of asparagus
- 1 small cauliflower head
- 6 medium sized grains (about 2 pounds) Yukon Gold potatoes
- 1 small handful of celery
- 3 medium-sized whole carrots
- 1 (10 ounce) bag of grated carrot
- 1 small head of purple cabbage
- 1 small with 1 medium head romaine lettuce
- 1 (5 ounces) bag / baby spinach
- 5 ounces of watercress
- 2 large bunches of green onions
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh coriander
- 1 small bunch / bowl of fresh basil
- 1 small package / bowl of fresh rosemary (a pinch of dry rosemary can be added to chickpea tomato soup, if desired)
- 1 pint of dry cherry or grape tomatoes
- 1 small red onion
- 1 large white onion
- 1 small onion with 1 medium yellow onion
Meat, poultry and fish
- 1 packet of turkey pepperoni
- 1 Prosciutto Slice Pack
- 1 pound boneless, skinless chicken breast
- 2 pounds boneless, skinless chicken thighs
- ½ 93% pound lean ground turkey
- 1 pound steak
- 1 pound of pork tenderloin
- 1 pound of wild salmon
Legumes *
- 1 loaf of whole grain bread thinly sliced ​​(I love Dave’s Killer)
- 1 small package of whole grain rolls (I love Martin’s Whole Wheat Potato Rolls)
- 1 packet of small pasta (such as caviata or fusilli)
- 1 small package all-purpose unbleached flour
- 1 small package of white whole wheat flour
- 1 small package of dry brown rice (or 6 cups pre-cooked)
- 1 small package of instant oats
Spices and seasonings
- Extra virgin olive oil
- canola oil
- Coconut or avocado oil (canola oil be poured into beef nijimaki, if desired)
- Cooking spray
- Spray olive oil (or get a mixed Oil master)
- Kosher salt (I love Diamond crystal)
- Pepper mill (or fresh pepper)
- cinnamon
- Nutmeg
- Red wine vinegar
- Distilled white vinegar
- Bay leaves
- latency
- Red pepper
- chili powder
- Garlic powder
- honey
- Pure maple syrup
- Tamari or coconut amino (half a cup of low-sodium soy sauce can be in beef nijimaki, if desired)
- Low-sodium soy sauce *
- Rice vinegar
- the death
- Sesame oil
- Sesame seeds
- mayonnaise
- Vanilla extract
Dairy and various. Refrigerated items
- 1 dozen large eggs
- 1 package (8 ounces) cheddar cheese, sliced
- 1 package (8 ounces) shredded mozzarella, partially skimmed
- 1 package (8 ounces) low-fat grated cheddar cheese
- 1 small piece of fresh parmesan cheese
- 1 package (8 ounces) low-fat milk
- 1 container (8 ounces) of skimmed milk
- 1 scoop (8 ounces) light sour cream
- 1 tub (32 ounces) 0% creamy plain yogurt (I love Stonyfield)
- 1 packet of plain or unsalted butter
- 1 small bowl of whipped butter (one tablespoon of regular butter can be poured into the mashed potatoes, if desired)
- 1 small white miso packet
Can and jar
- A can (15 ounce) of chicken broth
- 1 carton (48 ounces) low-sodium chicken broth
- 1 carton (32 ounces) low-sodium chicken broth
- 1 jar of green or black olives
- 1 jar of pepperoncini
- 1 jar of roasted red pepper
- 1 giardinera jar (like Victoria)
- 2 cans (15 ounces) of chickpeas
- 1 (28 ounce) can of mashed tomatoes
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 (10 ounce) can be moderately chopped tomato rutile and green pepper
Frozen
- 1 medium packet, peeled edamame
Dry cargo miscellaneous
- 1 dry white wine bottle
- 1 small bottle of sake (optional beef nigimaki. Half a cup of white wine can be done, if desired)
- baking powder
- baking soda
- 1 small package of granulated sugar
- 1 small package of raw sugar
- 1 small package of brown sugar
- 1 (2.25 ounce) can shredded pecans
- 1 small package of golden raisins (if you are buying from the trash, you need 1 tablespoon)
* You can purchase gluten-free if desired
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