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Post November 19, 2021 go through Gina
A free 7 days, flexible Weight loss meal plan Include breakfast, Lunch with dinner And shopping list. recipe Include macros and a link to the WW recipe builder to get your personal points.
7-day healthy meal plan
This week, I’m happy to introduce to you Relish+, Premium membership, allows you to save any recipe anytime, anywhere. With Relish+, you can create shopping lists and menus based on your own personal recipes, or follow my meal plan and customize it according to your needs. I have also developed some exclusive dinner plans for gluten-free, vegetarian, and leftover dinners. I am open to suggestions, if you try, please comment below.
Exciting news!I worked together Relish+ Bring you a brand new and exclusive weekly Skinnytaste meal plan and my 7-day healthy meal plan library. These plans are fully customizable. You can change the recipe or adjust the serving size at any time, and your shopping list will be updated. Watch this video to learn how to use Relish+ to edit and save this week’s meal plan.
Benefits of Relish+
- Exclusive weekly Skinnytaste meal plan is only available for Relish+
- Skinnytaste Library 7-day weekly meal plan, customizable and shopping
- Flexible adjustment of portion size and recipe exchange in any plan
- The shopping list of the meal plan will be updated as you change
- Quickly and easily deliver groceries through Walmart, Instacart and other companies
- You can save any recipes to Relish+ and use them in your meal plan!
Exclusive weekly Skinnytaste dinner plan
7-day meal plan: View this series on Relish+
Next-Overs weekend dinner: View this series on Relish+
Gluten-free and dairy-free meal plan: View this series on Relish+
Vegetarian plan: View this series on Relish+
3-day Thanksgiving meal plan: See the link on Relish+
I would love to hear your thoughts. Let me know what you think of Relish+ and how I can make it better!
A note about WW personal points:
Many people are asking me if I will add new WW personal points to my recipes, and now I am not sure what I should do because everyone’s points are different. But now I want to add a link to my recipe builder, see the orange button of the print recipe button, which says my personal opinion. Click on it and it will take you to the WW website where you can view the points and add them to your day (US only, you must log in to your account). I hope to find a solution for adding points, because I know that many of you like to browse the points before doing something.
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!Look at my new Skinnytaste meal planner You can book now!
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, with Plenty of room for maneuver For you 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 for 1 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. The grocery list is comprehensive and includes everything you need to make all meals as planned.
Note: This post contains affiliate links.
Monday (11/22)
B: 1 cup cottage cheese, ½ cup pineapple and 1 tablespoon sliced almonds
Female: Italian chopped salad (½ recipe)
Second: Pumpkin and Cheese Macaroni with Roasted Vegetables
Total calories: 910*
Tuesday (11/23)
B: 2 Fully cooked egg And a pear
L: remaining Pumpkin and Cheese Macaroni with Roasted Vegetables
Second: Instant Pot Baked Beef In 2 tortillas, use Picco de Gallo And ¼ cup shredded lettuce and Quick and delicious Cuban flavored black beans
Total calories: 1,020*
Wednesday (11/24)
B: 1 cup cottage cheese, ½ cup pineapple and 1 tablespoon sliced almonds
L: remaining Pumpkin and Cheese Macaroni with Roasted Vegetables
D: remaining Babaco Beef More than 1 cup of brown rice, served with Lime Corn Salsa
Total calories: 1,019*
Thursday (11/25)
B: 2 Fully cooked egg And a pear
Female: Brilliant Lime Shrimp and Avocado Salad and a Charcuterie and cheese board**
Second: Slow Cooker Turkey Breast with Gravy with Cranberry Pear Sauce with Garlic Mashed Potatoes with Cacio e Pepe Brussels Sprouts
Total calories: variable
Friday (11/26)
B: 1 cup cottage cheese, ½ cup pineapple and 1 tablespoon sliced almonds
Female: Italian chopped salad (½ recipe)
Second: Turkey Pie Soup Whole wheat bread rolls with 2 teaspoons butter
Total calories 861*
Saturday (11/27)
Second: Leftover turkey and sweet potato shortbread And an orange
Female: Open Noodle Tuna Melt Sandwich (Recipe x 2) and 8 baby carrots
D: Go out for dinner!
Total calories 491*
Sunday (11/28)
Second: Yogurt Waffles ½ banana (sliced) and 1 tablespoon maple syrup
Female: Asian Chicken Lettuce Wraps Chopped Salad
Second: Slow cooker plate rice bowl
Total calories 984*
*This is just a guide, women’s daily goal should be around 1500 calories. This is a useful calculator to estimate your calorie needs. I leave you enough leeway for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**Nutrition information varies depending on the food provided.
shopping list
Production
- 1 medium pineapple (if needed, you can divide into 2 cans of pineapple chunks)
- 4 medium pears
- 2 medium bananas
- 7 medium limes
- 1 medium lemon
- 4 medium oranges
- 2 medium head garlic
- 1 (2 inch) slice of ginger
- 5 medium jalapenos
- 1 small red bell pepper
- 1 medium English cucumber
- 1 medium (6 ounce) Hass avocado
- 1 (12 ounce) bag of cranberries (you can buy frozen if needed)
- 2 pounds (4 medium) Yukon Gold Potatoes
- ¾ pound russet potatoes
- ¾ pound sweet potatoes
- 2 medium radishes
- 1 pound cauliflower
- 2 pounds Brussels sprouts
- ½ pound butter mushrooms
- 1 small bunch of celery
- 1 medium carrot
- 1 small bag of baby carrots
- 1 medium green onion
- A large bunch of fresh coriander
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small PLUS large head romaine lettuce
- 1 small bunch/pack of baby spinach
- 1 medium head Boston/Bieber lettuce
- ½ a small head of red cabbage (or 1 small bag pre-chopped)
- 1 pint raisins or cherry tomatoes
- 2 small and 6 medium ripe tomatoes
- 1 medium red onion
- 1 small white onion
- 1 small plus 3 medium yellow onions
- 1 (1 ¾ lb) pumpkin pie (add 1 can (15 ounces) pumpkin puree and cheese puree if needed)
- Extra fresh vegetables and fruits for the deli plate (your choice)
Meat, poultry and fish
- 3 pounds round or bottom round roasted bull’s eye
- 1 pound giant cooked peeled shrimp
- 1 (5 lb) bone-in turkey breast
- 1 pound ground chicken
- 1 pound pork tenderloin
- 1 small package Genoese salami
- Various sliced cured meats, such as sweet chili sauce, prosciutto, pepperoni
cereals*
- 1 small package (6 inches) tortillas
- 1 package unbleached all-purpose flour
- 1 loaf sliced whole wheat bread
- 1 package rotini pasta (I like Delallo)
- 1 medium package dry brown rice (or 7 cups pre-cooked)
- 1 package whole wheat dinner roll
- Biscuits and breadsticks for deli plates (your choice)
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)
- Red wine vinegar
- nutmeg
- cumin
- Oregano
- clove
- Bay leaf
- Honey or agave
- Crushed red pepper flakes
- Garlic powder
- chili
- Light mayonnaise
- Vanilla extract
- Maple sugar
- Rice vinegar
- Distilled white vinegar
- Sesame oil
- seafood sauce
- Low-sodium soy sauce*
- Sriracha Hot Sauce
- Turkey Better n Bouillon
Dairy products and miscellaneous.Refrigerated items
- 1 (16 ounce) container low-fat cheese (I like Good Culture)
- 1 18-pack large eggs
- 1 small box of plain butter
- 1 small bucket of whipped butter (you can add regular butter to the mashed potatoes if necessary)
- 1 1/2 gallon container of skimmed milk
- 1 large wedge of fresh Parmesan cheese
- 1 (8 ounce) bag shredded nonfat mozzarella cheese
- 1 (8 ounce) bag reduced-fat cheddar cheese
- 1 (8 ounce) package sliced low-fat cheddar or American cheese
- 1 medium wedge Gouda cheese
- 1 small piece of Gruyere cheese (you can add any other cheese under 1 ounce to the remaining Turkish omelet if needed)
- 1 small bucket light sour cream
- 1 pint of unsweetened almond milk (you can add 1 ¼ cup of skimmed milk to the yogurt waffle if needed)
- 1 (6 ounce) container of nonfat plain yogurt (I like Stonyfield)
- Variety of soft and hard cheeses for deli plates (your choice)
Cans and cans
- 1 (8 ounce) can water chestnuts
- 2 (4.5 oz) cans of tuna in water
- 1 (32 oz) carton of turkey ingredients
- 1 (32 ounce) carton low-sodium chicken broth
- 1 small can roasted red pepper
- 1 can (15 ounces) black beans
- 1 can/can of adobo jalapeno peppers
- Fruit sauce, mustard, bruschetta or pickled vegetables for the deli plate (your choice)
freezing
- 1 (1 lb) bag of corn kernels
- 1 (8 ounce) bag of peas and carrots
Miscellaneous dry goods
- 1 bottle of dry white wine
- 1 small packet of granulated sugar
- 1 small packet of brown sugar
- 1 small packet of unsalted cashew nuts (if you buy from bulk box, you need 2 tablespoons)
- 1 small packet of almond flakes (if you buy from bulk box, you need 3 tablespoons)
- 1 small package of hazelnuts or pecans (if you buy from bulk box, you need 1/3 cup)
- baking powder
- Various dried fruits and nuts for deli plate (your choice)
*If needed, you can buy gluten-free
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