7-Day Healthy Meal Plan (September 6-12)


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Spread September 3, 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

My heart goes out to all those affected by Hurricane Ida, and I know that the effects of this storm have been widely felt. I also hope those who are going back to school for the first time have a safe and healthy year. Don’t forget to check out some Back to school recipes like Banana bread muffin in a cup to eat breakfast , Bento Box Turkey Roll Up for lunch or my Easiest pasta and broccoli For a quick dinner on a busy school night.

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. Everything Weight Watchers Friendly, 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 (9/6)
B: 1 cup plain nonfat Greek yogurt (0B 2G 0P) with ½ peaches (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)
Dr: Turkey burger with zucchini (3B 3G 3P) on a whole grain cake (3B 3G 3P) with Corn, tomato and avocado salad with yogurt dressing (3B 4G 3P)

Totals: WW 18B 23G 18P Points, Calories 991*

Tuesday (9/7)
NS: 4- Banana and nuts pancakes without flour (4B 6G 3P)
L: left Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)
Dr: Cilantro lime chicken breast (0B 3G 0P) tacos on 2 corn tortillas (3B 3G 3P) with Best guacamole (3B 4G 3P), pico de gallo (0B 0G 0P) and 2 tablespoons grated cheddar cheese (2B 2G 2P)
Totals: WW Points 18B 26G 17P, calories 1,204*

Wednesday (9/8)
B: 1 cup plain nonfat Greek yogurt (0B 2G 0P) with ½ peaches (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
Dr: Spicy Sriracha Tofu Rice Bowls (Recipe x 2) (6B 11G 3P)

Totals: WW Points 13B 20G 10P Calories 1,101 *

Thursday (9/9)
NS: 4- Banana and nuts pancakes without flour (4B 6G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: 2 Zucchini boats stuffed with sausage (9B 9G 7P) with green salad ** (1B 1G 1P)
Totals: WW Points 18B 20G 15P Calories 1,029*

Friday (9/10)
B: 1 cup plain nonfat Greek yogurt (0B 2G 0P) with ½ peaches (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)
L: Open tuna sandwich with avocado (4B 4G 4P) and an apple (0B 0G 0P)
Dr: Fried fish fillet with tomatoes, white wine and capers (recipe x 2) (2B 4G 2P) and 2 ounces of multigrain baguette (3B 3G 3P)

Totals: WW Points 12B 16G 12P, calories 959**

Saturday (9/11)
NS: Whipped raspberry scones (7B 8G 7P)
L: classic egg salad (3B 6G 3P) lettuce wraps with 3 large lettuce leaves (0B 0G 0P)
D: Dinner out or order in!

Totals: WW 10B 14G 10P Points, Calories 405**

Sunday (9/12)
B: left Whipped raspberry scones (7B 8G 7P)
L: Asian chicken salad wrapped in lettuce (8B 8G 8P)
Dr: Grilled Balsamic Fig Pork Tenderloin (4B 4G 4P) with Brussels cabbage casio e baby (6B 6G 6P)

Totals: WW Points 25B 26G 25P, Calories 948*

*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.

**Green salad includes 6 cups of mixed greens, 2 green onions, 12 cups each: tomato, cucumber, carrot, and ½ cup light
perforated;

*Google Doc


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