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Post July 2, 2021 after 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
Lazy days of summer! ! ! I love them-I don’t do this often, but when I do, I like to spend time on the beach or poolside.Make those days easier Meal preparation Lunch earlier this week Savory cheese bowl or Low Yolk Egg Salad If you relax at home or try mine BLT Roll Ups with Turkey and Avocado Convenient and portable lunch.
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, 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 could 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 could 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 (7/5)
B: Savory cheese bowl (3B 3G 3P)
Female: Turkish Club (7B 8G 7B) and 8 baby carrots (0B 0G 0P)
B: Greek macaroni and cheese (10B 10G 7P)
Total: WW points 20B 21G 17P, calories 941*
Tuesday (7/6)
B: Savory cheese bowl (3B 3G 3P)
L: remaining Greek macaroni and cheese (10B 10G 7P)
B: Mexican Adobo Rubbed Roast Pork Tenderloin (2B 2G 2P) and Cilantro Lime Cauliflower Rice (1B 1G 1P) and Avocado Salad with Citrus Balsamic Vinegar (4B 4G 4P)
Total: WW points 20B 20G 17P, calories 977*
Wednesday (7/7)
B: Savory cheese bowl (3B 3G 3P)
Female: Italian tuna brown rice salad (½ formula) (4B 5G 3P) and an apple (0B 0G 0P)
B: Foil Wrapped Cheese Sausage and Pepper (5B 5G 5P) and Quick Cabbage Salad (2B 2G 2P) and 2 ounces of multigrain bread (3B 3G 3P)
Total: WW points 17B 18G 16P, calories 988*
Thursday (7/8)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Italian tuna brown rice salad (½ formula) (4B 5G 3P) and an apple (0B 0G 0P)
B: Turkey Stuffed Bell Peppers (5B 5G 3P) Served with a vegetable salad** (1B 1G 1P)
Total: WW points 15B 19G 12P, calories 907*
Friday (7/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: remaining Turkey Stuffed Bell Peppers (5B 5G 3P) Served with a vegetable salad* (1B 1G 1P)
B: Healthy Cod Tacos (5B 7G 5P) and Quick and delicious Cuban flavored black beans (1B 3G 1P)
Total: WW points 17B 24G 15P, 1,035 calories*
Saturday (7/10)
B: Breakfast BLT Salad (Formula x 2) (4B 6G 4P)
Female: Parmesan Chicken Roll # (5B 8G 5P)
D: Go out for dinner or order!
Total: WW points 9B 14G 9P, calories 551*
Sunday (7/11)
B: Stuffed Bagel Balls (5B 6G 5P) with 1 cup of mixed berries (0B 0G 0P)
L: 2 servings Mix baby vegetables and arugula with blackberries and pecans (8B 10G 8P)
B: Korean Grilled Chicken Breast (2B 3G 2P) Served with ¾ cup of brown rice (5B 5G 0P) and grilled asparagus (0B 0G 0P)
Total: WW points 20B 24G 15P, calories 936*
* 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 space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
** The green salad includes 7 ½ cups of romaine lettuce, 3 spring onions, each ½ cup: tomatoes, cucumbers, carrots, chickpeas, and 5 tablespoons of light balsamic vinegar. Set aside one for Friday lunch.
# Double dough recipe (the second batch adds ½ teaspoon of baking powder) Sunday breakfast
shopping list
produce
- 2 medium apples (any variety)
- 1 medium navy orange
- 5 medium limes
- 1 medium lemon
- 1 (12 ounce) container of fresh strawberries
- 2 (6 ounces) containers of fresh berries (your choice)
- 1 (6 ounce) container of fresh blackberries
- 1 large head garlic
- 1 (2 inch) slice of ginger
- 4 Persian cucumbers
- 1 medium cucumber
- 1 medium head cauliflower
- 1 pound asparagus
- 1 small (5 ounces) plus 1 medium (6 ounces) Hass avocado
- 5 medium-sized 3 large red bell peppers
- 1 large bunch green onions
- 1 small bag of baby carrots
- 1 small bag of shredded carrots (you can add ¼ cup of shredded carrots to the fish tacos, you need)
- 1 small head cabbage
- ½ small head purple cabbage (you can put all white cabbage in fish rolls if needed)
- 2 large bunches of Lacinato kale
- 1 large head romaine lettuce (save 1 leaf and sub for Iceberg in the Turkish club)
- 1 (5 oz) bag/clamshell baby spinach
- 1 (5 oz) bag/flip top baby arugula
- 1 (5 oz) bag/flip top mixed baby vegetables
- 1 small bunch/container chives
- 1 small bunch fresh Italian parsley
- A large bunch of fresh coriander
- 1 pound plus 1 pint of dried cherry or grape tomatoes
- 2 medium vine ripe tomatoes
- 1 large red onion
- 3 medium yellow onions
Meat, poultry and fish
- 1 package center cut bacon
- 3 ounces thinly sliced deli turkey breast (I like wild boar head)
- 1 (18 ounces) pork tenderloin
- 4 sweet or spicy Italian chicken sausage links
- 1 pound 93% lean turkey
- 1 pound (4) skinless and firm white fillets (such as cod, snapper, or mackerel)
- 1 ¾ lb boneless skinless chicken breast
cereals*
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 small package tortilla (you need 8)
- 1 (8 ounce) multigrain baguette
- 1 package whole wheat knuckle pasta (I like Delallo)
- 1 loaf of thinly sliced whole wheat bread (if needed, you can divide 1 small whole wheat bread roll at the Turkish Club)
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or get mixing Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Crushed red pepper flakes (optional, Korean chicken)
- Sesame oil
- Low-sodium soy sauce*
- Champagne vinegar
- Red wine vinegar
- Apple cider vinegar
- Optional bagel ingredients: bagel seasoning, poppy seeds, dried garlic slices, dried onion slices
- Sesame seeds
- Oregano
- Basil
- Bay leaf
- Chili Lime Seasoning (such as Tajin Classic)
- Light mayonnaise
- Garlic powder
- honey
- Cumin powder
- Cumin seeds
- Coriander seeds
- Fennel seeds
- Mustard seed
- Onion powder
- Sweet Spanish paprika
- Light balsamic vinegar (or use the ingredients in the list to make your own)
- Marjoram or thyme
Dairy products and miscellaneous.Refrigerated items
- ½ beaten large eggs
- 1 small box of unsalted butter
- 1 box of reduced fat cream cheese
- 1 (16 ounces) plus 1 (5.3 ounces) container low-fat cheese (I like Good Culture)
- 1 (8 ounce) bag chopped partially skimmed mozzarella cheese
- 1 (8 ounce) bag shredded reduced-fat cheddar cheese
- 1 pint low-fat milk
- 1 (6 ounce) container shredded feta cheese
- 1 (32 ounce) bucket of nonfat plain Greek yogurt (I like Stonyfield)
CAnder and Jared
- 1 small can pitted Kalamata olives
- 1 small jar of capers
- 1 can (4 ounces) premium canned yellowfin tuna oil
- 1 small can of black olives sliced
- 1 can marinara sauce
- 1 can (15 ounces) chickpeas
- 1 can (15 ounces) black beans
- 1 small can of unsweetened applesauce
- 1 (8 ounce) can of tomato paste
- 1 (15 ounces) can reduce sodium chicken broth
freezing
- 1 small package mixed classic vegetables
Miscellaneous dry goods
- baking powder
- 1 small packet light brown sugar
- 1 medium-packed pecan half
- 1 small package of chopped walnuts (you can add 2 tablespoons of pecans to the Greek berry yogurt if needed)
- 1 packet of roasted pistachios in shell (if you buy from bulk box, you need 3 tablespoons)
- 1 dried Parsira Chile
- 1 dried anchovy chile
Non-food
- Aluminum foil (I like Renault packaging)
*If needed, you can buy gluten-free
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