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Post July 23, 2021 after Gina
Free for 7 days, flexible Weight loss meal plan include breakfast, lunch with dinner And shopping list. recipe Including macros and WW points.
7-day healthy meal plan
Did you see my announcement? I am very excited about this cookbook!This Skinnytaste Air Fryer Dinner The recipe is listed in the bookstore and shipped on December 14th! But you can book now and be one of the first to get your copy.You can Amazon, Barnes and Noble, A million books with Independent world. I can’t wait for you all to start cooking!
Why should everyone plan meals?
Meal plans are a great way to plan meals for the coming week. You can also save time and money in the supermarket! Of course, planning ahead can help you stick to your goals!
About meal plans
If you are not familiar with my meal plan, I have been sharing these free, 7-day flexible healthy meal plans (you can check my previous Meal plan Here) as a guide, there is enough leeway for you to add more food, coffee, beverages, fruits, snacks, desserts, wine, etc., or replace the recipe with your favorite meal, you can search recipe Of course index. Your goal should be approximately 1500 calories per day*.
There is also an accurate and organized grocery list, which can make grocery shopping easier and less stressful. Save you money and time. You will reduce the number of dining out, reduce wasted food, and you will have everything you need to help you stay on track.
Finally, if you join me on Facebook Skinnytaste Facebook community Everyone is sharing a photo of the recipe they are making, you can join Here. I like all the ideas everyone shares!If you want to Email list, you can Subscribe here So you will never miss the meal plan!
Also, if you don’t have Skinnytaste meal planner, Now is a good time to get organized in 2020! There was a typographical error last year, but it is now perfect!you could Order here!
detail:
Breakfast and lunch from Monday to Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes can provide enough leftovers for two nights or lunch the next day. Although we truly believe that there is no meal plan that suits everyone, we do our best to come up with something that will appeal to a wide range of people. Everything is friendly to weight watchers, for your convenience, I have included the updated WW Blue SP, you can change any recipe you want, or just use it for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals as planned. I even included brand recommendations for products I like and use frequently. Cross check your cabinets, because you will notice that I use a lot of condiments a lot, so you may already have a lot of condiments.
Last but not least, this meal plan is flexible and realistic.Have a lot of Maneuver for cocktails, healthy snacks, desserts and dinners. If necessary, you can move something to make it fit your schedule. If you are using these plans, please let me know, it will help me decide if I should continue to share them!
Monday (7/26)
Second: Omelette Tortilla Breakfast Roll (4B 8G 4P)
Female: Chicken Waldorf Salad (3B 4G 3P)
Second: The best grilled portobello mushroom burger (6B 6G 4P) and Rainbow Potato Salad (5B 5G 2P)
Total: WW points 18B 23G 13P, 1,024 calories**
Tuesday (7/27)
Second: Omelette Tortilla Breakfast Roll (4B 8G 4P)
Female: Chicken Waldorf Salad (3B 4G 3P)
Second: Slow Cooker Chicken Tacos (7B 10G 7P) with Instant mashed beans (0B 3G 0P)
Total: WW points 14B 25G 14P, calories 1,075**
Wednesday (7/28)
Second: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Chicken Waldorf Salad (3B 4G 3P)
Second: Shrimp and zucchini bows in light tomato sauce** (7B 9G 7P)
Total: WW points 15B 21G 15P, calories 853**
Thursday (7/29)
B: 2 scrambled eggs (4B 4G 0P) and 1 ounce of avocado (1B 1G 1P)
Female: Summer pasta salad with baby vegetables (½ recipe) (5B 5G 2P) and ¼ cup of raw almonds (5B 5G 5P)
Second: Naked Greek Goat Milk Zucchini Turkey Burger (5B 5G 5P) with 1 cup of whole grain cereal (5B 5G 0P)
Total: WW points 25B 25G 13P, calories 913**
Friday (7/30)
Second: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Summer pasta salad with baby vegetables (½ recipe) (5B 5G 2P) and ¼ cup of raw almonds (5B 5G 5P)
Second: Smoked salmon with black beans and corn (1B 11G 1P)
Total: WW points 16B 29G 13P, calories 978**
Saturday (7/31)
Second: Chocolate Chip Zucchini Bread (5B 5G 5P) Bring a banana (0B 0G 0P)
Female: Watermelon, Arugula and Feta Salad (4B 4G 4P) with 2 ounces of multigrain bread (3B 3G 3P)
D: Go out for dinner or order!
Total: WW points 12B 12G 12P, calories 541**
Sunday (8/1)
Second: Chocolate Chip Zucchini Bread (5B 5G 5P) Bring a banana (0B 0G 0P)
Female: Bacon Cheddar Corn Chowder (7B 9G 5P)
D: 1 ½ Chimichurri Steak Kebab (7B 7G 6P) and Heirloom Tomato Salad (2B 2G 2P)
Total: WW points 21B 23G 18P, calories 943**
*This is just a guide, women’s daily goal should be about 1500 calories. This is a useful calculator to estimate
Your calorie needs. I leave you enough space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
** Cook an extra 2 ½ ounces of pasta at lunch on Thursday/Friday.
shopping list
produce
- 1 medium watermelon
- 4 medium bananas
- 1 medium-sized Granny Smith apple
- ¼ pound seedless red grapes
- 2 (6 ounces) containers of fresh berries (your choice)
- 6 medium limes
- 1 large head garlic
- 2 medium shallots
- 2 medium (6 ounces) Hass avocados
- 1 small head cauliflower
- 2 small Yukon gold potatoes
- 1 ½ pound multi-colored baby potatoes
- 4 large portobello mushrooms
- 2 ½ ounces white mushrooms
- 1 small zucchini and 2 medium zucchini
- 1 medium cucumber
- 1 small jalapeno (optional ingredient for bean paste)
- 2 small ears of corn
- 1 small bunch green onions
- 1 small bunch of celery
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh coriander
- 1 small bunch/container of fresh rosemary (if needed, you can add 1 teaspoon of dried rosemary to Portobello Mushroom Burgers)
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh thyme (if needed, you can add ½ teaspoon of dried corn chowder)
- 1 small bunch/container of fresh oregano (you can add fresh dill or parsley to the Greek turkey burger if needed)
- 1 small bunch/container fresh basil
- 1 (10 oz) flip top/bag of fresh baby spinach
- 1 (1 lb) flip top/bag of baby arugula
- ½ small head of red cabbage (or a small bag of pre-chopped)
- 1 (1 pound) container of grape or cherry tomatoes
- 3 medium vine ripe tomatoes
- 4 medium heirloom tomatoes
- 2 large red onions
- 4 small yellow onions
Meat, poultry and fish
- 1 package center cut bacon
- 1 pound 93% lean turkey
- 2 pounds boneless skinless chicken breasts
- 1 ½ pound beef tenderloin
- 1 ½ lb (4) wild salmon fillets
- 12 ounces peeled and gutted shrimp
cereals*
- 1 package (8 or 9 inches) low carb whole wheat tortillas
- 1 package tortillas
- 1 package whole wheat 100 calorie bread (I like Martin’s)
- 1 package bow tie pasta
- 1 package whole wheat orzo
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 (8 ounce) multigrain baguette
- 1 package seasoned whole wheat breadcrumbs
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or get mixing Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Light or olive oil mayonnaise
- Balsamic vinegar
- Low-sodium soy sauce*
- Steak seasoning (eg Montreal Steak Grill Mates)
- Yellow mustard
- Garlic powder
- Cumin
- Chili powder chili (optional, bean paste)
- Adobo seasoning (you can add coarse salt to the chicken tacos if needed)
- honey
- Hot sauce (optional for omelet tortilla rolls)
- Crushed red pepper flakes
- Red wine vinegar
- Smoked paprika
- Chili powder
- Vanilla extract
- turmeric
- Apple cider vinegar
Dairy products and miscellaneous.Refrigerated items
- 1 dozen large eggs
- 1 package shredded goat’s milk
- 1 package reduced-fat Swiss cheese (such as Alpine Lace)
- 1 small box of butter
- 1 (8 ounce) bottle of whole milk
- 1 (8 ounce) bag shredded white cheddar cheese
- 1 small wedge of fresh parmesan cheese
- 1 (17.5 ounce) bucket of nonfat plain Greek yogurt
- 1 (6 ounce) container of 2% plain Greek yogurt
Cans and cans
- 1 small can of dill pickle spears
- 1 small can of large pieces of salsa
- 1 can (15.5 ounces) black beans
- 1 can Kalamata olives
- 1 small can of sun-dried tomatoes
- 1 small jar of capers
- 1 small can roasted red pepper
- 2 (32 ounces) carton low-sodium chicken broth
- 1 small can of applesauce
freezing
Miscellaneous dry goods
- 1 small packet of brown sugar
- 1 small package unsweetened cocoa powder
- baking soda
- 1 package semi-sweet chocolate chips
- 1 small package of chopped walnuts (if you buy from a bulk box, you need ¼ cup)
- 1 small package of raw almonds (if you buy from a bulk box, you need ½ cup)
- 1 small package dried pinto beans
Non-food
*If needed, you can buy gluten-free
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