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Post November 27, 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
For those who have always liked my free meal plans but want to customize them, I finally have a way.Me and 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 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.
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+
A note about WW personal points:
Many of you 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 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.
on Monday (11/29)
Second: Broccoli Cheese Egg Muffins * And a pear
Female: Low Yolk Egg Salad On 1 slice of whole wheat bread and 1 cup of grapes
Second: Butternut Kale and Lentil Soup Served with 2 ounces of multigrain baguettes
Total calories: 851**
Tuesday (11/30)
Second: Broccoli Cheese Egg Muffins And an orange
Female: Low Yolk Egg Salad On 1 slice of whole wheat bread and 1 cup of grapes
Second: Turkey Stuffed Bell Peppers 1 cup Avocado, Cucumber and Tomato Salad with Black Beans
Total calories: 1,040**
Wednesday (12/1)
Second: Broccoli Cheese Egg Muffins And a pear
Female: Lemon Dill Chicken Salad ½ an avocado
D: Cabbage Casserole Served with a vegetable salad**
Total calories: 919**
Thursday (12/2)
Second: Banana Nut Protein Oats
Female: Lemon Dill Chicken Salad ½ an avocado
Second: Leftovers Cabbage Casserole With a vegetable salad#
Total calories: 1,044**
Friday (12/3)
Second: Banana Nut Protein Oats
Female: Lemon Dill Chicken Salad On 1 slice of whole wheat bread and ½ cup sliced cucumber
Second: Pan teriyaki salmon and vegetables (Recipe x 2) with ¾ cup of brown rice
Total calories: 1,203**
Saturday (12/4)
Second: Lemon Cranberry Scones Served with a pear and ½ cup of plain nonfat Greek yogurt
Female: Slow Cooker French Dip Sandwich with Caramelized Onions
Second: Go out for dinner!
Total calories: 662**
Sunday (12/5)
Second: Leftovers Lemon Cranberry Scones Use a banana and ½ cup of yogurt
Female: Leftovers Slow Cooker French Dip Sandwich with Caramelized Onions
Second: Easy Turkey Patties with Garlic Mashed Potatoes with Garlic Beans
Total calories: 1,194**
*Freeze any leftovers that you/your family will not eat.
**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 leeway to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
#The green salad includes 12 cups of mixed vegetables, 4 scallions, 1 cup each: tomatoes, cucumbers, carrots, chickpeas and ½ cup light balsamic vinegar. Set aside ½ for dinner on Thursday.
shopping list
Production
- 6 medium pears
- 1 medium orange
- 2 medium lemons
- 2 medium limes
- ½ pound red or green seedless grapes
- 6 medium bananas
- 3 medium (5 ounces) Hass avocados
- 1 large head garlic
- 1 (1 inch) slice of ginger
- 2 pounds broccoli florets
- 1 large package of rainbow mini bell peppers
- 4 large red bell peppers
- 1 large green pepper
- 1 pound fresh green beans
- 2 large English cucumbers
- 1 (1 ¼ pound) butternut squash (or 1 pound pre-cut)
- 2 pounds (4 medium) Yukon Gold Potatoes
- 1 small package celery
- 3 medium carrots
- 2 medium leeks
- 1 medium green onion
- 1 large bunch Lacinato kale
- 1 ½ green cabbage
- 1 (1 lb) clamshell/bag of mixed vegetables
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch fresh coriander
- 1 small bunch/container of fresh rosemary (if needed, you can add 1 teaspoon of dried rosemary to the French dip sandwich)
- 4 medium vine ripe tomatoes
- 6 large yellow onions
- 1 small red onion
Meat, poultry and fish
- 1 pound 93% lean turkey
- 1.3 pounds 99% lean turkey
- 1 pound 95% lean ground beef
- 1 (3 to 4 lb) beef round roast
- 1 roast chicken
- 1 lb (4) wild salmon fillets
cereals*
- 1 small loaf sliced whole wheat bread
- 1 medium bag of dry brown rice (or 6 ½ cups of pre-cooked)
- 3 (8 ounces) multigrain baguettes
- 1 small packet of instant oats
- 1 small package of super grain, white or white whole wheat flour
- 1 small package seasoned whole wheat breadcrumbs (I like 4C)
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)
- Black pepper (or pepper grinder)
- Whole pepper
- Light mayonnaise
- Dijon mustard
- Bay leaf
- Garlic powder
- cumin
- Thyme
- Sweet hungarian paprika
- Light balsamic sauce
- Maple sugar
- Sesame oil
- Low-sodium soy sauce*
- Unseasoned rice vinegar
- Toasted sesame seeds
- Vanilla extract
- ketchup
- Spicy soy sauce
- Marjoram
Dairy products and miscellaneous.Refrigerated items
- 1 dozen large eggs
- 1 pint liquid egg white
- 1 small box of butter
- 1 small bucket of whipped butter (you can add regular butter to the mashed potatoes if necessary)
- 1 small bucket light sour cream
- 1 (8 ounce) package sliced reduced-fat provolone or mozzarella cheese
- 1 (8 ounce) package shredded reduced-fat mozzarella cheese (I like Sargento)
- 1 (8 ounce) package shredded reduced-fat cheddar cheese (I like Sargento)
- 1 (8 ounce) container of skim milk
- 1 pint low-fat buttermilk
- 1 small wedge of fresh Pecorino Romano
- 1 (17.5 ounce) container of nonfat plain Greek yogurt
Cans and cans
- 1 can (15.5 ounces) black beans
- 1 (14.5 oz) canned small diced tomatoes
- 1 (15 ounce) can of tomato paste
- 1 can (14.5 ounces) plus 1 can (32 ounces) low-sodium beef broth
- 1 (48 ounce) carton vegetable soup
- 1 (14.5 oz) can low-sodium chicken broth
- 1 (8 ounce) can of tomato paste
- 1 (4 ounce) can or (4.5 ounce) tube of tomato paste
- 1 can (15 ounces) chickpeas
Miscellaneous dry goods
- 1 small bag dried green lentils
- 1 (11 ounce) bottle of Orgain Vanilla Protein Shake
- 1 small packet of brown sugar
- 1 small packet of granulated sugar
- baking powder
- 1 small package of dried cranberries or dried cherries (if you buy from bulk box, you need ¾ cup)
- 1 small package of walnuts (if you buy from bulk box, you need 2 tablespoons)
*If needed, you can buy gluten-free
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