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Post December 3, 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
With the holidays approaching, life seems to become so busy, especially during the week.If you have difficulty planning and cooking in a week, you can use this incredible tool Relish+ Adjust the meal plan I have made. It allows you to delete meals that you may not have time to make or increase the portion size so that you can make double portions of the leftover food you want to eat the next day or the food that is frozen for later use.
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.
https://www.youtube.com/watch?v=VUBz9kewlxg
A note about WW individual points:
Many people are asking me if I will add new WW personal points to my recipes. 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 to add 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 Ample 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 eating 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 (12/6)
Second: Parrot eggs With 1 ounce avocado
Female: Turkish Club 8 baby carrots
Second: Heather’s Buddha Bowl
Total calories 1,068*
Tuesday (12/7)
B: Leftovers Parrot eggs With 1 ounce avocado
Female: Turkish Club 8 baby carrots
Second: Turkish Enchilada Poblanos Stuffing with Chipotle Cilantro Lime Rice
Total calories 1,123*
Wednesday (12/8)
Second: Savory cheese bowl
Female: Greek Chickpea Salad (½ recipe)
Second: Lasagna Soup Served with a vegetable salad**
Total calories 913*
Thursday (12/9)
Second: Savory cheese bowl
L: remaining Greek Chickpea Salad (½ recipe)
Second: Garlic white wine sauce chicken and mushrooms with Broccoli and orzo
Total calories 889*
Friday (12/10)
B: 2 Fully cooked egg And an orange
Female: Avocado BLT And 8 baby carrots
Second: Drunk Prawn Noodles
Total calories 1,013*
Saturday (12/11)
Second: Mixed Berry Yogurt Pancakes Use 1 tbsp maple syrup
Female: BLT Avocado Salad
D: Go out for dinner!
Total calories 460*
Sunday (12/12)
B: Leftovers Mixed Berry Yogurt Pancakes Use 1 tbsp maple syrup
Female: Simple wonton soup with Spicy Garlic Edamame
Second: Pork Chops with Dijon Herb Sauce with Homemade rice balls with Garlic and oil withered baby spinach
Total calories 888*
*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.
**The green salad includes 6 cups of mixed vegetables, 2 scallions, ½ cup per serving: tomatoes, cucumbers, carrots, chickpeas and ¼ cup of light balsamic vinegar.
shopping list
Production
- 2 medium oranges
- 3 medium limes
- 1 medium lemon
- 2 (6 ounces) containers of fresh berries (any variety. If desired, add 1 ½ cup frozen berries to the pancakes)
- 2 large heads garlic
- 1 (2 inch) slice of ginger
- 5 Persian cucumbers (or 2 British cucumbers)
- 1 medium (6 ounces) plus 1 large (7 ounces) Hass avocado
- 4 large white peppers
- 1 medium red bell pepper
- 1 medium green pepper
- 4 heads of Chinese cabbage
- ¾ pound sliced white mushrooms
- ¼ pound shiitake mushrooms
- 2 ½ pounds broccoli florets
- 1 small bag of baby carrots
- 1 medium butternut squash (or 2 cups pre-cut)
- 2 large bunches of green onions
- 1 medium bunch fresh Italian parsley
- 1 medium bunch fresh coriander
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch/container of fresh oregano (you can add fresh parsley or basil to the Greek salad if needed)
- 1 (1 lb) bag/clamshell fresh spinach
- 1 (5 oz) bag/flip top mixed vegetables
- 1 large head romaine lettuce
- ½ small head iceberg lettuce (4 pieces of romaine lettuce can be added at the Turkish club if needed)
- 5 medium roma tomatoes
- 1 medium-sized, 1 large ripe tomato
- 2 pints cherry tomatoes or dried grape tomatoes
- 1 small red onion
- 1 small plus 1 medium yellow onion
Meat, poultry and fish
- 2 packs center cut bacon
- 6 ounces sliced deli turkey breast (I like wild boar head)
- ¾ lb 93% lean turkey
- 1 pound (8) chicken breast tenderloin
- 14 ounces raw sweet Italian chicken sausage
- 1 pound peeled and gutted shrimp
- 1 ½ lb (4) bone-in pork chops
cereals*
- 1 thin sliced whole wheat bread (I like Dave’s killer bread)
- 1 box of 10 minutes instant brown rice (such as Uncle Ben’s)
- 1 small package of long grain or basmati rice
- 1 package lasagna
- 1 package angel hair pasta
- 1 package barley pasta
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour (you can use all-purpose flour in pancakes if needed)
- One package (8 ounces) thick and wide rice noodles
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)
- Adobo seasoning salt (you can add coarse salt to Huevos Pericos if necessary)
- Mexican chili powder
- cumin
- chili
- Light mayonnaise
- Oregano
- Bay leaf
- Light balsamic sauce
- Oyster Sauce*
- Fish sauce
- Sriracha Hot Sauce
- Regular or low-sodium soy sauce*
- Sesame oil
- Sesame seeds
- Vanilla extract
- Honey
- Pure maple syrup
- Dijon mustard
Dairy products and miscellaneous.Refrigerated items
- 1 (18 pack) large egg
- One pack (8 ounces) mixed shredded Colby Jack cheese
- 1 (8 ounce) package partly skimmed shredded mozzarella cheese
- 1 box of plain or unsalted butter
- 1 (16 ounce) container low-fat cheese (I like Good Culture)
- 1 (15 ounce) container partly skimmed ricotta cheese
- 1 piece of fresh feta cheese
- 1 small wedge of fresh Parmesan cheese
- 1 (8 ounce) container of milk (your choice)
- 1 (16 ounce) container plain nonfat yogurt
Cans and cans
- 1 can (15 ounces) chickpeas
- 1 (29 ounce) can of tomato paste
- 2 (32 ounces) carton low-sodium chicken broth
- 1 (32 ounce) carton chicken broth
- 1 (14.5 oz) can chicken broth
- 1 jar of marinade (or Ingredients made by yourself)
- 1 small can of Kalamata or Gaeta olives
- 1 can/can of adobo jalapeno
freezing
- 1 pack of mini wontons (I like Trader Joe’s Chicken Cilantro)
- 1 large bag of edamame pods (you need 5 cups)
Miscellaneous dry goods
- 1 small package of chopped pecans (if you buy from a bulk box, you need ¼ cup)
- 1 small packet of roasted pistachios (if you buy from a bulk box, you need 2 tablespoons)
- 1 small packet dark brown sugar
- 1 packet of granulated sugar
- 1 bottle of white wine
- baking powder
- baking soda
*If needed, you can buy gluten-free
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