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Post June 19, 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
There seems to be a heat wave in many areas last week! How hot were you at the time? ? Someone told me it was already 100 degrees!When you don’t want to heat up the kitchen, look at mine salad Recipes, baking recipes, such as Roasted Bourbon Chicken or Baked clams in tin foil Avoid heating your kitchen, but don’t forget your Instant Pot with Slow cooker!
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 (6/21)
B: 2 Fully cooked egg (0B 4G 0P) and a peach (0B 0G 0P)
Female: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
B: Margherita Pizza (6B 7G 6P) Served with a vegetable salad* (1B 1G 1P)
Total: WW points 12B 19G 12P, calories 910**
Tuesday (6/22)
B: 2 Fully cooked egg (0B 4G 0P) and a peach (0B 0G 0P)
Female: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
B: Grated turkey skillet with zucchini, corn, black beans and tomatoes (4B 6G 4P) with ¾ cup of quinoa (5B 5G 0P)
Total: WW points 14B 22G 9P, calories 1,003**
Wednesday (6/23)
B: 1 slice of whole wheat toast (3B 3G 3P) with 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
Female: Italian chopped salad (8B 8G 8P) with slice Boiled egg (0B 2G 0P)
B: Broccoli Beef (7B 7G 7P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 26B 28G 21P, calories 1,080**
Thursday (6/24)
B: 1 slice of whole wheat toast (3B 3G 3P) with 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
Female: Italian chopped salad (8B 8G 8P) with slice Boiled egg (0B 2G 0P)
B: Grilled Chicken and Vegetables with Honey Balsamic Vinegar (4B 5G 4P)
Total: WW points 18B 21G 18P, calories 874**
Friday (6/25)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole wheat bread (3B 3G 3P) and 1 ounce of avocado (1B 1G 1P)
L: remaining Grilled Chicken and Vegetables with Honey Balsamic Vinegar (4B 5G 4P)
B: Grilled Shrimp Panzanella Skewers # (1B 2G 1P) and Lemon Cilantro Potato Foil Pack (3B 3G 1P)
Total: WW points 12B 18G 10P, calories 901**
Saturday (6/26)
B: Breakfast omelet (4B 6G 4P) with ¼ cup of fresh salsa (0B 0G 0P)
L: ¾ cup Kale Quinoa Salad, Cranberries and Mint (9B 9G 5P) with grilled shrimp (0B 1G 0P)
D: Order!
Total: WW points 13B 16G 9P, calories 577**
Sunday (6/27)
B: Savory cheese bowl (Formula x 4) (3B 3G 3P)
Female: Open Noodle Tuna Melt Sandwich (Formula x 2) (4B 5G 4P) with a peach (0B 0G 0P)
B: Slow Cooker Pulled Pork (6B 6G 6P) 1 whole wheat bread (3B 3G 3P) Quick Cabbage Salad (2B 2G 2P) and ½ corn on the cob (0B 2G 0P)
Total: WW points 18B 21G 18P, calories 957**
*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.
**This is just a guide, women’s daily goal should be about 1500 calories. This is a useful calculator that can estimate your calorie needs. I leave you enough space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
# Grilled 14 ounces (raw) shrimp extra for Saturday lunch.
shopping list
produce
- 1 medium banana
- 6 medium size plus 2 large peaches
- 2 medium apples (any variety)
- 1 medium lime
- 1 medium plus 1 large lemon
- 1 small (5 ounce) Hass avocado
- 4 medium red bell peppers
- 1 medium jalapeno
- 1 medium English cucumber
- 4 Persian cucumbers (you can add 1 British cucumber to the cheese bowl if needed)
- 4 medium zucchini (about 2 pounds)
- 1 large head of broccoli florets
- 1 pound asparagus
- 3 large ears of corn
- 1 pound baby sweet potatoes or Yukon gold potatoes
- 1 small head garlic
- 1 (1 inch) slice of ginger
- 2 medium-sized carrots (or 1 small pre-chopped bag)
- 1 small bunch of celery
- 2 large bunches of green onions
- ½ small head cabbage
- 1 small bunch of kale
- 1 (5 ounce) bag/flip top mixed vegetables
- 1 small head romaine lettuce
- 1 medium head iceberg lettuce
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh basil
- 1 small bunch fresh coriander
- 1 small bunch fresh Italian parsley
- 1 pound cherry tomatoes or grape tomatoes
- 3 medium-sized and 1 large ripe tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, poultry and fish
- 6 ounces sliced deli chicken or turkey breast
- 1 ounce Genoese salami
- 1 small package center cut bacon
- 1 pound 93% lean turkey
- ½ pound chicken or turkey breakfast sausage
- 1 pound flank steak
- 1 ½ pound thinly sliced boneless, skinless chicken breast
- 2 pounds peeled and gutted prawns
- 1 (2½ lb) boneless center-cut pork loin grilled
cereals*
- 1 loaf sliced whole wheat bread (I like Dave’s killer bread)
- 1 (2 oz) sourdough rolls
- 1 pack of 100-calorie whole wheat hamburgers (I like Martin’s)
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dried tricolor or red quinoa
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)
- White pepper (you can add black pepper to cauliflower beef if you want)
- Plain or light mayonnaise
- Light balsamic vinegar (or homemade with the ingredients in the list)
- Red wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Raw honey
- Cumin
- Oregano
- Low-sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Crushed red pepper flakes
- Pecan Fume
- Garlic powder
- Onion powder
- chili
- Chili powder
- cinnamon
- chili
Dairy products and miscellaneous.Refrigerated items
- 1 (18 pack) large egg
- 1 small serving (at least 8 ounces) 0% plain Greek yogurt (I like Stonyfield or Fage)
- 1 (4 ounce) piece of fresh mozzarella cheese
- 1 (8 ounce) bag chopped partially skimmed mozzarella cheese
- 1 package sliced reduced-fat cheddar or American cheese
- 1 (24 oz) bucket low-fat cheese (I like Good Culture)
- 1 small package egg roll wrapper
- 1 small bucket of fresh salsa
Cans and cans
- 1 small container of pesto sauce (or your own ingredients)
- 1 small can of unsulfurized molasses
- 1 (4 ounce) can of tomato paste
- 1 (15 ounce) can of tomato paste
- 1 small or whole can of San Marzano tomatoes
- 1 can (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 small can of peanut butter
- 1 small jar roasted red peppers in water
- 2 (4.5 oz) cans of tuna in water
Miscellaneous dry goods
- 1 small packet of brown sugar
- Corn starch (optional, for broccoli beef)
- baking powder
- 1 small packet of roasted and peeled pistachios (if you buy from bulk box, you need ¼ cup)
- 1 small package of dried cranberries (if you buy from bulk box, you need 1/3 cup)
Non-food
- parchment
- Wooden or metal skewers
- Heavy duty aluminum foil (I like Reynolds Wrap)
*If needed, you can buy gluten-free
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