7-Day Healthy Meal Plan (September 13-19)

Spread September 10, 2021 by Jenna

7 days free and flexible Weight loss meal plan Including breakfastAnd lunch And Dinner and shopping list. recipes Includes macros and WW points.

7 day healthy meal plan

Did you know that September is one of the best times to go apple picking? Gala and McIntosh are some of the varieties that ripen first. Some of my favorite recipes to use up all those fallen apples are mine Easiest Butter Apple Crockpot, The delightfully baked apples, Or for a dessert for kids try it Donut-shaped apple snacks. For more recipes, just put the word “apples” in the search bar!

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! Check out my new Skinny Taste Meal Planner It is now out for pre-order!

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, Could you Subscribe here So you don’t miss a meal plan!

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 Many 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 (9/13)
B: 2 Hard-boiled eggs nectarine (0B 4G 0P)
L: Open face tuna melt sandwich (4B 5G 4P) with 8 small islands (0B 0G 0P)
Dr: Eggplant Gnocchi Caprese Cheese (11b 11g 11b)

Totals: WW 15B 20G 15P Points, Calories 901*

Tuesday (9/14)
NS: Protein oats with walnuts and bananas (6B 6G 3P)
L: Open face tuna melt sandwich (4B 5G 4P) with 8 small islands (0B 0G 0P)
Dr: Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)

Totals: WW 13B 19G 10P Points, Calories 974*

Wednesday (9/15)
B: 2 Hard-boiled eggs A pear (0B 4G 0P)
L: left Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Dr: Summer vegetables with sausage and potato pan (7B 7G 4P)
Totals: WW Points 10B 19G 7P, calories 874*

Thursday (9/16)
NS: Protein oats with walnuts and bananas (6B 6G 3P)
L: left Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Dr: Crispy breaded pork chops* (7B 7G 7P) with Sliced ​​feta salad (5B 5G 5P)
Totals: WW 21B 26G 18P Points, Calories 1,266*

Friday (9/17)
B: 2 Hard-boiled eggs nectarine (0B 4G 0P)
L: BLT with avocado (9B 9G 9P) and pear (0B 0G 0P)
Dr: 2 corn bread and crab (5B 8G 4P) with green salad # (1B 1G 1P)
Totals: WW 15B 22G 14P Calories 896*

Saturday (9/18)
NS: Breakfast casserole with spinach and feta (6b 10g 6b)
L: BLT with avocado (9B 9G 9P)
D: Dinner out or order in!

Totals: WW Points 15B 19G 15P Calories 588*

Sunday (9/19)
B: left Breakfast casserole with spinach and feta (6b 10g 6b)
L: Spicy California Shrimp Stack (5B 5G 3P)
Dr: Grilled chicken with turmeric and sweet potato (11 B 11 G 8 F)

Totals: WW Points 22B 26G 17P, calories 1,037*

*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.
** Freeze any leftovers that you/your family will not eat.

A green salad containing 6 cups of mixed greens, 2 green onions, 12 cups each: tomatoes, cucumbers, carrots, chickpeas and ½ cup light dressing.

*Google Doc