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Post August 6, 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
Although I know we northerners are still early, some children have already returned or are going to school this week! ! ! crazy! I’m very fortunate that we still have a few weeks to enjoy the lazy summer days before Madison had to go back.For those who are returning and looking for a simple school lunch, please try my BLT Roll Ups with Turkey and Avocado For a quick snack after school, please try my Cheeseburger Crispy Roll Or these Vegetarian shooter And secretly add some extra vegetables!
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 now it’s perfect!you can 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 (8/9)
Second: Savory cheese bowl (3B 3G 3P)
Female: Chickpea and Egg Salad (½ formula) (2B 13G 2P)
D: 1 cup whole wheat pasta (5B 5G 0P) Garden tomato sauce (1B 1G 1P) and Roasted Vegetable Tart
With mozzarella (5B 5G 5P)
Total: WW points 16B 27G 11P, calories 1,025*
Tuesday (8/10)
Second: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon of almond slices (1B 1G 1P)
Female: Chickpea and Egg Salad (½ formula) (2B 13G 2P)
Second: Grilled Chicken with Cheese and Chili Sauce Frying Pan (9B 13G 9P)
Total: WW points 19B 34G 19P, calories 1,171*
Wednesday (8/11)
Second: Savory cheese bowl (3B 3G 3P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and an apple (0B 0G 0P)
Second: Mediterranean boneless pork chops with summer vegetables (6B 6G 6P) and Lemon Cilantro Potato Foil Pack
(3B 3G 1P)
Total: WW points 16B 16G 14P, calories 905*
Thursday (8/12)
Second: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon of almond slices (1B 1G 1P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and an apple (0B 0G 0P)
Second: Soy marinated beef ribs (6B 6G 6P) Asian Edamame Fried Rice (4B 5G 1P)
Total: WW points 22B 23G 19P, calories 1,121*
Friday (8/13)
Second: Savory cheese bowl (3B 3G 3P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and a peach (0B 0G 0P)
Second: Salmon with Basil Parmesan (3B 6G 3P) and Garlic and oil withered baby spinach (1B 1G 1P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 16B 19G 11P, 1,049 calories*
Saturday (8/14)
Second: Stuffed Bagel Balls**(5B 6G 5P) with peaches (0B 0G 0P)
Female: Lemon Chili Shrimp Quinoa Bowl (8B 10G 4P)
D: Go out for dinner or order!
Total: WW points 13B 16G 9P, calories 715*
Sunday (8/15)
Second: Bacon Egg and Avocado Breakfast Sandwich (6B 10G 6P)
Female: Classic egg salad (3B 6G 3P) 1 slice of whole wheat bread (3B 3G 3P) and cucumber slices (0B 0G 0P)
Second: Korean Grilled Chicken Breast (2B 3G 2P) and Asian salad with sesame soy sauce vinaigrette (4B 7G 4P)
Total: WW points 18B 29G 18P, calories 1,087*
*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.
** Double Bagel Dough Recipe for Sunday Breakfast
shopping list
Production
- 1 small banana
- 2 medium apples (any variety)
- 5 medium peaches
- 4 medium lemons
- 1 small 2 medium (6 ounces) Hass avocados
- 3 Persian cucumbers (or 1 medium English)
- 1 large English cucumber
- 5 medium red bell peppers
- 2 medium yellow bell peppers
- 1 small jalapeno (optional ingredient for hot sauce frying pan)
- 1 small eggplant
- 1 small plus 1 large zucchini
- 1 small plus 1 large yellow pumpkin
- 1 pound small sweet potatoes or Yukon gold potatoes
- 2 medium garlic heads
- 1 (3 inch) slice of ginger
- 2 ounces (1 cup) snow peas
- ½ ounce alfalfa sprouts
- 1 small bunch of celery
- 1 small carrot 3 medium carrots
- 2 medium-sized scallions (you need about 13)
- 1 small bunch fresh Italian parsley
- 1 medium bunch/container fresh chives
- 1 medium bunch/container fresh basil
- 1 small bunch/container of fresh oregano (if needed, add 1 tablespoon of extra parsley or basil to the shrimp quinoa bowl)
- 1 (1 lb) bag/clamshell fresh spinach
- 2 small heads romaine lettuce
- ½ small head purple cabbage
- 2 pints cherry tomatoes or grape tomatoes
- 5 pounds plum tomatoes
- 1 medium heirloom tomato
- 2 medium vine ripe tomatoes
- 1 medium plus 1 large red onion
- 1 small plus 1 medium yellow onion
Meat, poultry and fish
- 1 (2½ pound) roast chicken
- 1 lb (8) thinly sliced center-cut boneless pork chops
- 2 pounds flank steak
- 1 ¼ lb (4) skinless salmon fillets
- 1 ¼ pound prawns, peeled and gutted
- 1 lb (2) boneless skinless chicken breasts
- 1 package center cut bacon
cereals*
- 1 package whole wheat pasta
- 1 small package tortilla
- 1 small package dried tricolor or red quinoa
- 1 small package dry brown rice (or 9 cups pre-cooked)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 small loaf sliced whole wheat bread
Condiments and spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get mix Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Apple cider vinegar
- White balsamic vinegar
- Red wine vinegar
- Dijon mustard
- Crushed red pepper flakes
- sugar
- Oregano
- ginger
- Cinnamon
- Pure maple syrup
- cumin
- Mayonnaise (I like Sir Kensington)
- Low-sodium Montreal chicken seasoning (such as McCormick)
- Garlic powder
- Low-sodium soy sauce*
- Sesame oil
- Rice vinegar
- chili
- Sesame seeds
- (Optional) Bagel ingredients: all bagel seasonings, poppy seeds, dried garlic slices, dried onion slices
Dairy products and miscellaneous.Refrigerated items
- 2 dozen large eggs
- 1 (8 ounce) bag shredded Mexican mixed cheese or Monterey Jack cheese
- 1 (6 ounce) piece of fresh full-fat mozzarella cheese
- 1 (24 oz) bucket low-fat cheese (I like Good Culture)
- 1 (8 ounce) container unsweetened almond milk
- 1 (17.5 ounces or 32 ounces) bucket of nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small wedge of fresh Parmesan or Romano cheese
- 1 small container shredded feta cheese
- 1 small bucket of sour cream
- 1 (8 ounce) package 1/3 less fat cream cheese (lumps instead of tubs)
Cans and cans
- 1 can (15 ounces) chickpeas (I like Goya)
- 1 (15 ounce) can low-sodium black beans
- 1 can (5 ounces) albacore tuna in water
- 1 (14.5 ounce) can low-sodium chicken or vegetable broth
- 1 small can of peanut butter
- 1 (16 ounce) can of hot sauce (or Ingredients made by yourself)
- 1 small can pitted Kalamata olives
- 1 small can of unsweetened applesauce
freezing
- 1 large package shelled edamame
- 1 small bag of strawberries
Miscellaneous dry goods
- baking powder
- 1 small packet light brown sugar
- 1 small packet of almond flakes (if you buy from bulk box, you need 2 tablespoons)
- 1 small package of chia seeds or flax seeds (optional ingredients in a smoothie bowl)
- 1 small packet of shelled pistachios (if you buy from bulk box, you need 3 tablespoons)
Non-food
*If needed, you can buy gluten-free
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