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Post August 27, 2021 go through 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
August is coming to an end, summer is coming to an end, and Labor Day is approaching, which means going back to school—not so! ! !However, I look forward to spending long weekends with family and friends and making some favorite things, such as Grilled crab legs, Easy Inside Out Turkey Cheeseburger or Grilled Hawaiian Teriyaki Burger And some Perfect grilled zucchini On the side. Don’t forget the dessert- Red, white and blue fruit skewers with cheesecake yogurt dip, fast and convenient!
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, 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 (8/30)
Second: Banana Nut Protein Oats (6B 6G 3P)
Female: Avocado Chicken Salad (4B 10G 10P) More than 1 ½ cup of mixed greens (0B 0G 0P)
Second: Summer Cavatelli with corn tomatoes and zucchini (7B 8G 7P) contains 1 ½ servings Vegetarian Caesar Salad (5B 5G 5P)
Total: WW points 22B 29G 25P, calories 1,090*
Tuesday (8/31)
Second: Green monster smoothie (7B 3G 7P)
L: remaining Summer Cavatelli with corn tomatoes and zucchini (7B 8G 7P)
Second: Ground Turkey (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P) and Quick Cabbage Salad (2B 2G 2P)
Total: WW points 26B 23G 21P, calories 1,041*
Wednesday (9/1)
Second: Banana Nut Protein Oats (6B 6G 3P)
Female: Avocado Chicken Salad (4B 10G 10P) More than 1 ½ cup of mixed greens (0B 0G 0P)
Second: Broccoli Shrimp Balls (7B 7G 7P)
Total: WW points 17B 23G 20P, calories 889*
Thursday (9/2)
Second: Green monster smoothie (7B 3G 7P)
Female: Avocado Chicken Salad (4B 10G 10P) More than 1 ½ cup of mixed greens (0B 0G 0P)
Second: Roasted rosemary lamb chops (6B 4G 6P) with Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
Total: WW points 24B 24G 30P, calories 1,026*
Friday (9/3)
Second: Banana Nut Protein Oats (6B 6G 3P)
L: remaining Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: 2 Grilled Corn Crab Cakes (5B 8G 4P) with Puree cauliflower (2B 2G 2P) and Garlic Beans (2B 2G 2P)
Total: WW points 22B 25G 18P, calories 955*
Saturday (9/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce of avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices of bacon (2B 2G 2P) and 1 slice of whole wheat toast (3B 3G 3P)
Female: Sausage, pepper and onion Stromboli (7B 7G 7P)
D: Go out for dinner or order!
Total: WW points 13B 17G 13P, calories 640*
Sunday (9/5)
Second: Breakfast BLT Salad (Formula x 2) (4B 6G 4P)
L: remaining Sausage, pepper and onion Stromboli (7B 7G 7P)
Second: Chicken frying pan (7B 10G 7P)
Total: WW points 18B 23G 18P, calories 983*
*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 small plus 3 medium (ripe) bananas (put 2 small in the refrigerator)
- 7 medium lemons
- 3 medium ears of corn
- 2 small (5 ounces) plus 1 medium (6 ounces) Hass avocado
- 1 pound fresh string beans
- 1 medium head cauliflower
- 1 pound broccoli florets
- 1 medium plus 1 large zucchini
- 1 small plus 2 medium red bell peppers
- 1 medium yellow bell pepper
- 2 large heads garlic
- 2 medium radishes
- 1 small bunch green onions
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh coriander (optional, for Picadillo)
- 1 small bunch/container of fresh chives (if needed, you can add 2 tablespoons of green onions to the vegetarian Caesar)
- 1 small plus 1 large bunch/container fresh basil
- 1 small bunch/container of fresh rosemary (if needed, you can add 1 teaspoon of dried lamb chops)
- ½ small head cabbage
- 2 medium-sized Lacinato kale
- 1 (5 ounce) container of baby spinach
- 1 (5 ounce) container of mixed vegetables
- 3 small heads romaine lettuce
- 1 small container of miniature vegetables (optional, vegetarian Caesar)
- 1 medium-sized 7 large grape ripe tomatoes
- 1 pint dry plus 1 (1 pound) container of cherry or grape tomatoes
- 1 small plus 1 medium red onion
- 1 medium yellow onion
Meat, poultry and fish
- 1 roast chicken
- 1.3 pounds 93% lean turkey
- 1 pound peeled and gutted prawns
- 1 pound good quality lumpy crabmeat
- 2 raw Italian chicken sausage links
- 1 ½ lb (4 small) boneless skinless chicken breasts
- 1 large package center cut bacon (you need 16 slices)
- 1 ¾ lb (8) bone-in lamb chops
cereals*
- 1 small packet of instant oats
- 1 (1 pound) package of cavatelli pasta (you can buy fresh if needed)
- 1 package barley pasta
- 1 small loaf sliced whole wheat bread
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small box of reduced fat Ritz biscuits
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)
- Pure maple syrup
- Red pepper flakes
- Dijon mustard
- cumin
- Bay leaf
- Apple cider vinegar
- Red wine vinegar
- Light mayonnaise
- Thyme
- Honey
- Balsamic vinegar
- Sesame (optional, for topping Stromboli)
Dairy products and miscellaneous.Refrigerated items
- 1 (16 ounce) container of liquid egg white
- 1 (18 pack) large egg
- 1 small bucket of fresh salsa (I like Chilean salsa)
- 1 small wedge of fresh Pecorino Romano
- 1 small wedge of fresh Parmesan cheese (pecorino cheese can be served with shrimp balls if needed)
- 1 pint unsweetened vanilla almond milk (or milk of your choice)
- 1 small bathtub partially skimmed mozzarella pearls (you can buy a small piece and cut into pieces if you want)
- 1 (8 ounce) bag chopped partially skimmed mozzarella cheese
- 1 small box of butter
- 1 (17.5 ounce) container plain nonfat Greek yogurt
- 1 pint of 1% buttermilk
Cans and cans
- 1 can of arrabiatta sauce (I like Delaro)
- 1 small can of marinara (or homemade ingredients. If needed, add ¾ cup of arrabiatta sauce to Summer Cavatelli)
- 1 (8 ounce) can of tomato paste
- 1 small can of pitted Spanish green olives
- 1 small jar of capers
- 1 small can of Better n peanut butter, PB2 or regular peanut butter
Miscellaneous dry goods
- 1 Delaro Pizza Dough Buns
- 1 small bottle of liquid vanilla protein shake (I like organizational)
- 1 small pack of raw cashews (if you buy from bulk box, you need ½ cup)
- 1 Small package of hemp seeds (if you buy from bulk box, you need 2 tablespoons)
- 1 small package of chopped walnuts (if you buy from bulk box, you need about 2 tablespoons)
*If needed, you can buy gluten-free
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