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Post January 7, 2022 go through Gina
A free 7 days, flexible Weight loss meal plan include breakfast, Lunch and 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
Hope you all have a great time in the first week of the New Year in 2022!In this week’s meal plan, I added some of my favorites The 25 most popular weight-loss recipes in 2021. Don’t forget to check out Relish +, You can adjust the size of these meal plans for larger or smaller groups.Finally, if you are not registered Home cook It’s not too late to get the Skinnytaste recipe. Only in January, the next 3 Skinnytaste meals are Parmesan grilled chicken, Latin-style steak with onions and tomatoes, butternut squash and black bean enchilada.This is Registration link, Use the promo code SKINNYTASTE10 to get an immediate $90 off.
Ultimate Skinnytaste meal planner
I am also very happy to share with you that Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral meal planner has a weekly meal plan grid that you can tear off and put on the refrigerator as needed, a 12-week meal plan, 30 (15 new) recipes, and a tear-off grocery list. I like to start my week with gratitude, affirmation and intention, so I also added a space for this. I hope you will like this as much as I do!
Buy meal planner here:
A note about WW individual points:
Many people are asking if I will add new WW personal points to my recipes. I’m adding 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). All recipes in the recipe index have finally been updated!
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.
Monday (1/10)
Second: Pear, Banana, and Walnut Baked Oatmeal Recipe*
Female: Tuna Egg Salad On 1 slice of whole wheat bread and an orange
Second: Spaghetti Pumpkin Crust Pizza (Recipe x 2) and a vegetable salad*
Total calories: 1,144**
Tuesday (1/11)
B: Leftovers Pear, Banana, and Walnut Baked Oatmeal Recipe
Female: Tuna Egg Salad On 1 slice of whole wheat bread and an orange
Second: Grated turkey skillet with zucchini, corn, black beans and tomatoes and Chipotle Cilantro Lime Rice
Total calories: 1,193**
Wednesday (1/12)
B: Leftovers Pear, Banana, and Walnut Baked Oatmeal Recipe
Female: Egg Tomato Scallion Sandwich An apple
Second: Kale and Potato Soup with Turkey Sausage Served with 2 ounces of multigrain baguettes
Total calories: 894**
Thursday (1/13)
Second: Cinnamon Apple Yogurt Bowl
L: remaining Kale and Potato Soup with Turkey Sausage Served with 2 ounces of multigrain baguettes
Second: Grilled chicken breast and Houston’s Couscous Salad
Total calories: 1,129**
Friday (1/14)
B: Leftovers Cinnamon Apple Yogurt Bowl
L: remaining Kale and Potato Soup with Turkey Sausage
Second: Salmon Coconut Curry with Spinach and Chickpeas More than ¾ cup of brown rice #
Total calories: 1,132**
Saturday (1/15)
Second: Lemon Blueberry Buttermilk Pancakes Use 1 tablespoon maple syrup and ½ banana slices
Female: Shrimp Omelet and Spicy Garlic Edamame
D: Go out for dinner!
Total calories: 607**
Sunday (1/16)
B: Leftovers Lemon Blueberry Buttermilk Pancakes Use 1 tablespoon maple syrup and an orange
L: 1 (large) cup White Bean Chili Salad
Second: Cheeseburger Crispy Roll (Recipe x 2) and Crispy Air Fryer Sweet Potato Fries (Recipe x 2)
Total calories: 1,116**
*If you want, you can make Sunday night and freeze any leftover baked oatmeal that you/your family won’t eat. The green salad consists of 6 cups of mixed vegetables, 2 cups of green onions and ½ cup: tomatoes, carrots, cucumbers, chickpeas and ¼ cup of light balsamic vinegar dressing.
**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 for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
# Make 3 more cups of rice for Saturday lunch.
shopping list
Production
- 2 medium apples
- 2 medium pears
- 7 medium oranges
- 1 medium lime
- 2 medium size 2 large (very ripe) bananas
- 3 medium lemons
- 1 pint of dried blueberries (you can freeze in pancakes if needed)
- 2 medium head garlic
- 1 (4-inch) slice of fresh ginger
- 1 small jalapeno
- 1 large Fresno pepper
- 4 ½ lb spaghetti squash
- 1 small cucumber
- 2 medium zucchini
- 1 large bunch green onions
- 3 medium sweet potatoes
- 1 ½ (4 medium) pound sweet potatoes
- 1 small head of greens (or 1 small bag of pre-cut shreds)
- 2 medium-sized kale
- 1 small head of romaine lettuce (or 1 small bag of pre-shredded lettuce for Crunch Wrap)
- 1 (5 oz) bag/clamshell baby spinach
- 1 (5 oz) bag/flip top mixed vegetables
- 3 medium carrots
- 1 small bunch fresh radishes
- 1 small bunch fresh coriander
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 2 pints grapes or cherry tomatoes
- 1 small plus 1 large ripe tomato
- 1 small red onion
- 3 small yellow onions
Meat, poultry and fish
- 2 pounds 93% lean turkey
- 14 ounces Italian chicken or turkey sausage
- 1 ½ lb boneless skinless chicken breast
- 1 ½ pound salmon fillet with skin
- ½ pound peeled and gutted prawns
cereals*
- 1 small loaf sliced whole wheat bread
- 1 small wholemeal bread roll (you can put sliced bread in egg and green onion sandwiches if needed)
- 1 (10 ounces) multigrain baguette
- 1 package (10 inches) low-carb tortillas (I like Tumaros)
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 small packet of instant oats
- 1 package seasoned panko breadcrumbs
- 1 small package dried whole wheat couscous
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small packet of long-grain rice or basmati rice (if needed, you can use TK to separate 1 cup of dry brown rice)
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)
- Pure maple syrup
- Honey
- Cinnamon
- nutmeg
- Vanilla extract
- Plain or light mayonnaise
- Oregano
- Light balsamic sauce
- cumin
- Crushed red pepper flakes
- Garlic powder
- coriander
- chili
- chili
- Madras Curry Powder
- Roasted sesame oil
- Sesame seeds
- Low-sodium soy sauce*
- Unseasoned rice vinegar
- Sweet chili sauce, duck sauce or spicy mustard (optional, omelet dipping)
- Balsamic Glaze
- ketchup
- Golden Mustard
Dairy products and miscellaneous.Refrigerated items
- 1 dozen large eggs
- 1 packet of egg roll wrapping paper
- 1 (8 ounce) piece of fresh mozzarella cheese
- 1 (8 ounce) bag chopped partially skimmed mozzarella cheese
- 1 small package of sliced American or cheddar cheese (you need 4 [3/4-ounce] slice)
- 1 small box of unsalted butter
- 1 small wedge of fresh parmesan cheese
- 1 (32 ounce) container plain skim yogurt (I like Stonefield)
- 1 pint of 1% buttermilk
- 1 (8 ounce) container of skimmed milk (or non-dairy milk of your choice)
Cans and cans
- 1 can (15 ounces) Great Northern or White Kidney Beans
- 2 (15 ounce) cans of chickpeas
- 1 can (15 ounces) black beans
- 1 (14 oz) can light coconut milk
- 1 (32 ounces) plus 1 (48 ounces) carton low-sodium chicken broth
- 1 (5 ounces) can ignite tuna in water
- 1 (4 ounce) can or (4.5 ounce) tube of tomato paste
- 1 small can of tomato basil sauce or pizza sauce
- 1 small can dill pickle slices
freezing
- 1 small package corn kernels
- 1 large package edamame pods
Miscellaneous dry goods
- baking powder
- baking soda
- 1 small package of regular raisins or golden raisins (if you buy from a bulk box, you need ½ cup plus 1 tablespoon)
- 1 small package raw sugar
- 1 small packet of granulated sugar (if necessary, add 1 tablespoon of granulated sugar to the yogurt bowl)
- 1 small package of chopped walnuts (if purchased from bulk box, you need ½ cup plus 1 tablespoon)
- 1 small package of almond slices (if you buy from bulk box, you need 1/3 cup)
*If needed, you can buy gluten-free
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