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Post August 20, 2021 go through Gina
Free for 7 days, flexible Weight loss meal plan Include breakfast, Lunch and dinner And shopping list. recipe Including macros and WW points.
7-day healthy meal plan
The weather is getting colder and colder, and the breath of autumn is coming. Taking advantage of the end of summer!If you missed it, I announced a new one Skinnytaste meal planner Come out for pre-order!By the way, you are following Skinnytaste on Tiktok? I publish recipes from my books and blogs, even some recipes that have never been published anywhere, they are just my dinner!
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, drinks, fruits, snacks, desserts, wine, etc., or change the recipe to 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!
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 (8/23)
Second: Frozen Breakfast Burrito* (4B 7G 4P) and nectarine (0B 0G 0P)
Female: Chickpea Avocado Salad (3B 8G 3P)
Second: Best Spinach Eggplant Rolls (5B 8G 5P) Served with a vegetable salad* (1B 1G 1P)
Total: WW points 13B 24G 13P, calories 901**
Tuesday (8/24)
Second: Frozen Breakfast Burrito (4B 7G 4P) and nectarine (0B 0G 0P)
Female: Chickpea Avocado Salad (3B 8G 3P)
Second: One-Pot Chicken Fajita Pasta (8B 9G 8P)
Total: WW points 15B 24G 15P, calories 956**
Wednesday (8/25)
Second: Frozen Breakfast Burrito (4B 7G 4P) and plum blossom (0B 0G 0P)
L: remaining One-Pot Chicken Fajita Pasta (8B 9G 8P)
Second: Korean Beef Rice Bowl (10B 10G 5P)
Total: WW points 22B 26G 17P, calories 1,075**
Thursday (8/26)
B: 2 scrambled eggs (0B 4G 0P) with tomato slices (0B 0G 0P) 1 slice of whole wheat toast (3B 3G 3P)
Female: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
Second: Oven Fried Chicken (5B 5G 5P) and Instant mashed potatoes (5B 5G 2P) and Garlic green beans and
Oil (2B 2G 2P)
Total: WW points 20B 26G 17P, 1,029 calories**
Friday (8/27)
B: 2 scrambled eggs (0B 4G 0P) with tomato slices (0B 0G 0P) 1 slice of whole wheat toast (3B 3G 3P)
L: remaining Oven Fried Chicken (5B 5G 5P) and Instant mashed potatoes (5B 5G 2P)
Second: Portuguese Seafood Stew (4B 7G 4P) with 2 ounces of multigrain bread (3B 3G 3P)
Total: WW points 20B 27G 17P, calories 1,139**
Saturday (8/28)
Second: Mixed Berry Yogurt Pancakes (6B 7G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
Female: Open Noodle Tuna Melt Sandwich (Formula x 2) (4B 5G 4P) and a plum (0B 0G 0P)
D: Go out for dinner or order!
Total: WW points 13B 15G 13P, calories 524**
Sunday (8/29)
B: Leftovers Mixed Berry Yogurt Pancakes (6B 7G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
Female: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
Second: Campfire Dinner Meatloaf Foil Pack (8B 12G 7P)
Total: WW points 21B 27G 20P, calories 902**
*If needed, burritos can be prepared and frozen on Sunday night.Vegetable salad includes 6 cups of mixed vegetables, 2 scallions, ½ cup
Each: tomatoes, cucumbers, sweet peppers, chickpeas and ¼ cup of light balsamic vinegar.
**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 have given you enough leeway for you to add more food, such as coffee, drinks, fruits,
Snacks, desserts, wine, etc.
shopping list
Production
- 2 medium nectarines
- 5 medium plums
- 1 medium apple
- 1 large (7 ounce) Hass avocado
- 1 small, 1 medium, 1 large red bell pepper
- 1 rhubarb bell pepper
- 2 medium eggplants
- 1 small cucumber and 1 large cucumber
- 2 medium ears of corn
- 2 medium head garlic
- 1 scallion
- 1 (2 inch) slice of ginger
- 1 pound fresh string beans
- 2 pounds russet potatoes
- 1 small bunch of celery
- 1 large carrot
- 1 large bunch green onions
- 1 small bunch fresh coriander
- 1 large bunch fresh Italian parsley
- 1 large head of romaine lettuce (reserve 12 large leaves for shrimp rolls)
- 1 medium head iceberg lettuce
- 1 (5 ounce) bag/flip top mixed vegetables
- 1 pint dried cherry or grape tomatoes
- 1 small tomato 2 large tomatoes
- 1 large white onion
- 1 small red onion
- 1 large yellow onion
Meat, poultry and fish
- 1 package center cut bacon
- 1 pound boneless skinless chicken breast
- 6 large bone-in chicken drumsticks
- 1 pound 93% lean turkey
- 1 pound 93% lean ground beef
- 3 ounces (about 6 slices) sliced deli chicken or turkey breast
- 3 dozen small-necked clams
- 2 pounds peeled and gutted prawns
- 1 pound bay scallops
- 1 (1.75 oz) link sausage
cereals*
- 1 package (8 inches) low-carb flour tortillas (such as Ole Extreme Wellness)
- 1 package short spiral pasta, such as fusilli or rotini
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 loaf sliced whole wheat bread
- 1 small box of bran flakes
- 1 (8 ounce) multigrain baguette
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small packet of instant oats
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or get mix Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Frank’s Red Hot Sauce
- Apple cider vinegar
- Light balsamic vinaigrette sauce (or make your own with the ingredients in the list)
- Red wine vinegar
- cumin
- chili
- Chili powder
- Garlic powder
- chili
- Low-sodium soy sauce*
- chili sauce
- Sesame oil
- Crushed red pepper flakes
- Sesame seeds
- Plain or light mayonnaise
- Dijon mustard
- Bay leaf
- Vanilla extract
- Maple sugar
- Kansas City style barbecue sauce (or Ingredients made by yourself)
- Marjoram
Dairy products and miscellaneous.Refrigerated items
- 1 (18 pack) large egg
- 1 (8 ounce) container light sour cream
- 1 small bucket of whipped butter (you can add unsalted butter to the mashed potatoes if needed)
- 1 small box of unsalted butter
- Light blue cheese or ranch dressing (or Ingredients made by yourself)
- 1 (8 ounce) bag shredded cheddar or pepper jack cheese
- 1 (8 ounce) bag shredded nonfat mozzarella cheese (I like Polly-O)
- 1 small wedge of fresh Pecorino Romano cheese
- 1 small bucket partly skimmed ricotta cheese
- 1 small packet of reduced-fat sliced cheddar cheese or American cheese (you can put the remaining shredded cheese on the tuna melt if needed)
- 1 (32 ounce) bucket of nonfat plain yogurt (I like Stonyfield)
- 1 (8 ounce) bottle of milk (your choice)
- 1 pint low-fat buttermilk
Cans and cans
- 1 can (15 ounces) chickpeas
- 1 can of Mali La Sauce (or Ingredients made by yourself)
- 1 (32 ounce) carton low-sodium chicken broth
- 1 (10 oz) can RoTel diced tomatoes and green chilies
- 2 (4.5 oz) cans of tuna in water
freezing
- 1 small bag of mixed berries (1.5 cups for pancakes. You can buy fresh if needed)
- 1 small bag of shelled edamame or lima beans
- 1 (8 ounce) package chopped spinach
Miscellaneous dry goods
- 1 bottle of dry white wine
- 1 small packet of granulated sugar
- 1 small packet light brown sugar
- baking powder
- baking soda
Non-food
- Heavy aluminum foil
- parchment
*If needed, you can buy gluten-free
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