7-day healthy meal plan (June 14-20)


Post June 12, 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

We celebrated Dad this Sunday. The shapes, sizes, and styles of dads vary.Happy Father’s day To cool dads, geek dads, sports dads, passionate dads, and dads who choose to step in and come forward. We love and thank everyone! ! If you are lucky enough to still have your father with you-give him some extra love and hugs this year! After we have all experienced it in 2020, make every moment meaningful!

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 so you may already have a lot.

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 (6/14)
B: Easy bagel recipe* (3B 4G 3P) 1 piece Boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
Female: Avocado Chicken Salad (½ recipe) (4B 10G 10P) and ¼ cup of raw almonds (5B 5G 5P)
B: Spicy Black Bean Burger with Mexican Chili Mayonnaise (5B 8G 4P) with 1 cup of raw carrots and small sweet peppers (0B 0G 0P) and Low-fat buttermilk ranch dressing (1B 2G 1P)

Total: WW points 18B 31G 23P, calories 1,107**

Tuesday (6/15)
B: Easy bagel recipe (3B 4G 3P) 1 piece Boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
Female: Avocado Chicken Salad (½ recipe) (4B 10G 10P) and ¼ cup of raw almonds (5B 5G 5P)
B: Turkish Taco Lettuce Wraps (0B 5G 5P) and The best guacamole (3B 4G 3P) and 10 grilled corn flakes (3B 3G 3P)

Total: WW points 18B 33G 29P, calories 1,109**

Wednesday (6/16)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream cheese (3B 3G 3P), sliced ​​red onions, cucumbers and tomatoes (0B 0G 0P)
Female: Mayonnaise-Free Tuna Pasta Salad (6B 6G 6P)
B: Grilled Flank Steak with Black Bean Corn Salsa (4B 5G 4P) and Chipotle Cilantro Lime Rice (6B 6G 6P)

Total: WW points 22B 24G 22G, calories 958**

Thursday (6/17)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream cheese (3B 3G 3P), sliced ​​red onions, cucumbers and tomatoes (0B 0G 0P)
L: remaining Grilled Flank Steak with Black Bean Corn Salsa (4B 5G 4P) More than 2 cups of mixed vegetables (0B 0G 0P) and 2 tablespoons of leftovers Low-fat buttermilk ranch dressing (1B 1G 1P)
B: Pan Turkish Meatloaf and Broccoli (9B 10G 8P)

Total: WW points 20B 23G 19P, calories 895**

Friday (6/18)
B: PB + J Smoothie (9B 9G 9P)
Female: Mayonnaise-Free Tuna Pasta Salad (6B 6G 6P)
B: Bangin’ Grilled Shrimp Skewers # (2B 3G 2P) and Asian salad with sesame soy sauce vinaigrette (4B 7G 4P)

Total: WW points 21B 25G 21P, calories 865**

Saturday (6/19)
B: Asparagus and Swiss cheese shortbread (2B 4G 2P) with 1 ½ cup of mixed vegetables (0B 0G 0P), 1 teaspoon of olive oil (1B 1G 1P) and the juice of 1 lemon wedges
Female: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: Go out for dinner or order!

Total: WW points 9B 12G 9P, calories 595**

Sunday (6/20)
B: High protein oatmeal waffles (3B 4G 1P) with 1 tablespoon of maple syrup (3B 3G 3P) and ½ cup of mixed berries (0B 0G 0P)
Female: Asparagus, Egg and Bacon Salad with Dijon Balsamic Vinegar (Formula x 4) (3B 5G 3P)
B: Cuban Chicken (4B 6G 4P), Nasi Lemak (4B 6G 4P) and Fried zucchini (2B 2G 2P)
Total: WW points 19B 26G 17P, calories 944**

* Make bagels on Sunday night, if needed.

**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 space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
# Grill 10 ounces more shrimp for Saturday lunch (only season with seasoned salt).

*Google Docs



Source link

Recommended For You

About the Author: Agnes Zang