Spread May 7, 2021 by Gina
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
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 may 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 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 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 convenient for weight watchers, I’ve included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish 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 (5/10)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Low-yolk egg salad (1B 3G 1P) on a single slice of wholegrain bread (3B 3G 3P) and an apple (0B 0G 0P)
Dr: Ziti baked in an instant bowl (11B 11G 4P)
Totals: Points WW 20B 25G 13P, calories 1,028 *
Tuesday (5/11)
B: PB & J protein juice receptacles (5B 5G 5P)
L: Low-yolk egg salad (1B 3G 1P) on a single slice of wholegrain bread (3B 3G 3P) and an apple (0B 0G 0P)
Dr: Fajita steak grilled (10B14Z10B)
Totals: WW 19B 25G 19P points, 1,062 calories *
Wed (5/12)
B: Egg, tomato and green onion sandwich (4B 6G 4P)
L: left Fajita steak grilled (10B14Z10B)
Dr: Harissa chicken is easy to slice (2B 3G 2P) with 12 cups brown rice (5B 5G 0P), 12 cups cucumber (0B 0G 0P) and half a cup Tzatziki (0B 0G 0P)
Totals: WW 21B 28G 16P points, 1,049 calories *
Thursday (5/13)
B: PB & J protein juice receptacles (5B 5G 5P)
L: Lettuce Chicken Club Wrap Sandwich (5B 7G 5P) with 1 cup grapes (0B 0G 0P)
Dr: Baked potato, sausage and pepper (8B 8G 4P)
Totals: WW Points 18B 20G 14P, calories 971 *
Friday (5/14)
B: Egg, tomato and green onion sandwich (4B 6G 4P)
L: Lettuce Chicken Club Wrap Sandwich (5B 7G 5P) with 1 cup grapes (0B 0G 0P)
Dr: Asian salmon bowls from Seattle* (7B 10G 4P)
Totals: Points WW 16B 23G 13P, calories 986 *
Saturday (5/15)
B: A high-protein oat waffle (3B 4G 1P) with 1 cup of chopped strawberries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Salmon and avocado salad (5B 8G 5P)
D: Ask in!
Totals: WW 11B 15G 9P, Calories 548 *
Sunday (5/16)
B: Mash eggs in a sanitizer (0B 2G 0P) with one slice of whole grain toast (3B 3G 3P)
L: Pasta orzo salad with grilled vegetables (7B 7G 7P)
Dr: Polo Sabroso grilled or grilled (3B 9G 7P) with Green Peruvian Sauce (1B 1G 1P) and Instant bowl of black beans (0B 3G 0P) and grilled corn on the cob (0B 3G 0P)
Totals: WW Points 14B 28G 18P, calories 892 *
* 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.
** Cook an extra pound of salmon for lunch on Saturday.
Shopping list
Produce
- 2 medium-sized apples (any kind)
- ¾ 1 pound red or green grapes without seeds
- 1 (1 pound) fresh strawberries
- 1 (6 ounces) fresh blueberries (optional, for smoothie bowls)
- 1 small lemon
- 2 medium sized garlic heads
- 1 large zucchini (10 ounces)
- 2 great english cucumber
- 2 small cucumbers
- 4 medium-sized red bell peppers
- 2 medium-sized yellow bell peppers
- 1 medium green or orange pepper
- 1 medium poblano pepper
- 3 small jalapeno peppers
- 1 pound (3 large grains) yeast or fresh potatoes
- 3 small (5 ounces) avocados
- 4 medium ears of corn
- 1 small sprouts, such as Daikon radish
- 2 medium bunch green onions
- 1 small bunch / bowl of fresh dill
- 1 package / small bowl of fresh chives 1 small package / bowl of fresh rosemary (can be dried in one skillet for sausage and potatoes, if desired)
- 1 small bunch / bowl of fresh basil
- 1 large bunch of Coriander
- 1 small sachet / fresh spinach package
- 1 medium head lettuce
- 1 small head of romaine lettuce
- Small head of red cabbage
- 1 (1 pound) can cherry tomatoes or grapes
- 2 medium ripe tomatoes
- 2 small red onions
- 4 medium yellow onions
- 1 medium white onion
Meat, poultry and fish
- 1 ½ pound sirloin
- 1 pound boneless, skinless chicken breast
- 6 medium-sized skin on chicken thighs
- 2 lb. wild salmon fillet
- 1 packet of bacon cut in the middle
- 1 pound Italian chicken sausage
- 6 ounces (about 6 slices) of chicken or turkey breast
Legumes *
- 1 loaf of whole grain bread, sliced
- 1 package of barley pasta
- 1 package whole wheat pasta (small), such as Ziti or Cavatabe (I like Delallo)
- 1 flour tortilla pack (6 inch)
- 2 small sandwich rolls (slices of bread can be minced into the egg sandwich, if desired)
- 1 small package of oatmeal (or you can substitute oats for the old-fashioned way and grind yourself, if desired)
- 1 small package of dry brown rice (or 5 cups pre-cooked)
Spices and seasonings
- Extra virgin olive oil
- canola oil
- Cooking spray
- Spray olive oil (or get a mixed Oil master)
- Kosher salt (I love Diamond crystal)
- Pepper mill (or fresh pepper)
- Tabasco green
- Smoked paprika
- Coriander
- chili powder
- latency
- Dried oregano
- Garlic powder
- Adobo Seasoning (I like Joya)
- Sazon (I like Badia)
- Regular or low-sodium soy sauce *
- White vinegar
- Unfiltered apple cider vinegar (I love Brags)
- Red wine vinegar
- Dried parsley
- Dijon Mustard
- Yellow mustard
- Maple syrup
- Vanilla extract
- honey
- Sesame oil
- Rice wine vinegar
- until death
- Wasabi (In the tube)
- Toasted sesame seeds
- Regular or light mayonnaise
Dairy and various. Refrigerated items
- 1 dozen large eggs
- 1 container (17.5 ounces) of plain, nonfat Greek yogurt (I like Fage or Stonyfield)
- 1 small tub partially skimmed ricotta
- 1 small dowel pecorino romano cheese
- 1 sachet (8 ounces) partially skimmed mozzarella cheese
- 1 small carton of almond, oat or dairy milk (needs half a cup)
- 1 small carton 4% small cottage cheese milk
Can and jar
- A small jar of Harissa sauce (I like it Meena)
- 1 (14.5 ounce) can be small cubes of tomato
- 1 carton (32 ounces) low-sodium chicken broth
- 1 marinara jar (or Your ingredients)
- 1 small jar of peanut butter
Frozen
- 1 small pack of blueberries
- 1 small strawberry
Dry cargo miscellaneous
- 1 small packet of nori (roasted seaweed)
- baking powder
- Vanilla protein powder
- Chia seeds (optional, for a juice bowl)
- Granulated sugar (optional, for waffle oats)
- 1 pound dry black beans
- 1 small package of chopped walnuts (if you are buying from trash you need 1 tablespoon)
Non-food items
- 1 parchment paper small package
* You can purchase gluten-free if desired
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