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Post June 25, 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
July 4! I hope everyone has a good summer beginning! I am grateful that things are slowly returning to normal, and I look forward to spending precious time with my family and friends. No longer take everything for granted!Whether you blush or not Crab legs, To be a patriotic Red, white and blue fruit pizza Or bring one Summer Macaroni Salad Go to a friend’s house, I hope you will be filled with love and laughter every day.
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 replace the recipe with 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 it is now 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 (6/28)
B: Broccoli Cheese Egg Muffins (2B 4G 2P) and 1 cup of strawberries (0B 0G 0P)
Female: Cilantro Chicken Salad (1B 3G 1P) Add chopped red onions and baby spinach (0B 0G 0P) and an apple (0B 0G 0P) to ½ whole wheat pita bread (2B 2G 2P)
B: Quinoa Huevos Rancheros Bowl (6B 11G 5P)
Total: WW points 11B 20G 10P, calories 869*
Tuesday (6/29)
B: Broccoli Cheese Egg Muffins (2B 4G 2P) and a peach (0B 0G 0P)
Female: Cilantro Chicken Salad (1B 3G 1P) Add chopped red onions and baby spinach (0B 0G 0P) and an apple (0B 0G 0P) to ½ whole wheat pita bread (2B 2G 2P)
B: Grilled Steak Fajita (10B 14G 10P)
Total: WW points 15B 23G 15P, calories 1,052*
Wednesday (6/30)
B: Broccoli Cheese Egg Muffins (2B 4G 2P) and 1 cup of strawberries (0B 0G 0P)
L: remaining Grilled Steak Fajita (10B 14G 10P)
B: Easy Turkey Patties (3B 5G 3P) and Instant mashed potatoes (5B 5G 2P) and Garlic Beans (2B 2G 2P)
Total: WW points 22B 30G 19P, calories 1,181*
Thursday (7/1)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Spiral Greek Cucumber Salad (7B 7G 7P) 1/2 whole wheat pita bread (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
B: Grilled Chicken Bruschetta (3B 6G 3P) and Homemade rice balls (6B 6G 2P)
Total: WW points 25B 31G 21P, calories 992*
Friday (7/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Spiral Greek Cucumber Salad (7B 7G 7P) 1/2 whole wheat pita bread (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
B: Shrimp Cake (5B 7G 5P) and Corn Tomato Avocado Salad (3B 4G 3P)
Total: WW points 24B 30G 24P, calories 1,016*
Saturday (7/3)
B: Low-fat strawberry scones (8B 8G 8P)
Female: Pizza Sausage Roll** (8B 9G 8P) with 8 small carrots (0B 0G 0P)
D: Go out for dinner or order!
Total: WW points 16B 17G 16P, calories 531*
Sunday (7/4)
B: Breakfast pizza (5B 8G 5P)
Female: Caesar yakitori with zucchini and grilled romaine lettuce (3B 5G 3P)
B: Grilled Flank Steak with Tomato, Red Onion and Balsamic Vinegar (4B 4G 4P) and Roasted Vegetable Orzo Salad (7B 7G 7P)
Total: WW points 19B 24G 19P, calories 1,025*
*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.
**The double dough recipe is used for Sunday breakfast.
shopping list
produce
- 1 medium peach
- 2 medium apples (any variety)
- 1 (1 pound) container of fresh strawberries
- 2 (6 ounces) containers of fresh berries (your choice)
- 2 medium (6 ounces) avocados
- 5 medium lemons
- 2 medium limes
- 3 small Persian cucumbers (you can buy another small English cucumber to replace the corn tomato avocado salad if needed)
- 1 large English cucumber
- 1 medium plus 1 large zucchini
- 1 large ear of corn
- 1 small 5 medium red, yellow or orange bell peppers (your choice)
- 1 medium green pepper
- 1 pound green beans
- 1 pound broccoli florets
- 2 pounds russet potatoes
- 1 medium head garlic
- 1 small bunch green onions
- 1 small bunch of celery
- 1 (1 pound) bag of baby carrots
- 1 small bunch baby spinach
- 1 large head romaine lettuce
- 1 small bunch/container fresh basil
- 1 small bunch/container of fresh oregano (you can add ½ teaspoon of another herb to the Greek cucumber salad if needed)
- 1 small bunch fresh coriander
- 1 small bunch fresh Italian parsley
- 1 (1 pound) container of cherry or grape tomatoes
- 7 medium vine ripe tomatoes
- 1 small plus 1 large red onion
- 1 small plus 3 medium yellow onions
Meat, poultry and fish
- 1 ¼ lb (8) boneless, skinless thin chicken breast steak
- 2 pounds boneless and skinless chicken breasts (if needed, add 1 ¼ pounds of thighs (for roasting) and ¾ pounds of breasts to the chicken salad)
- 1.3 pounds 99% lean turkey breast
- 2 links of raw Italian chicken sausage (I like Premio)
- 3 ½ pound flank steak
- 1 pound prawns, peeled, gutted, and tailed
- 1 small package center cut bacon
cereals*
- 1 small package whole wheat pita bread
- 1 medium package (6 inches) flour tortilla (you need 12)
- 1 small package dried quinoa (or 1 cup pre-cooked)
- 1 package angel hair pasta (or thin pasta)
- 1 small bag orzo pasta
- 1 pack dry instant brown rice for 10 minutes (like Uncle Ben’s)
- 1 medium-packed unbleached all-purpose flour
- 1 small package whole wheat flour
- 1 package seasoned whole wheat breadcrumbs
- 1 package plain (white or whole wheat) panko breadcrumbs
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)
- honey
- Balsamic vinegar
- Red wine vinegar
- Light mayonnaise
- Dijon mustard
- Old Bay Seasoning
- Garlic powder
- Hot sauce (optional, serve with shrimp cakes)
- Vanilla extract
- Sesame seeds (optional, for the top of the pizza sausage roll)
- Cumin
- Chili powder
- Marjoram
- ketchup
- Worcestershire sauce
Dairy products and miscellaneous.Refrigerated items
- 1 (18 pack) large egg
- 1 small box of liquid egg whites
- 1 small box of butter
- 1 small bucket of whipped butter (you can add regular butter to the mashed potatoes if necessary)
- 1 (8 ounce) bag reduced-fat shredded cheddar cheese (you can add 1/4 cup parmesan or mozzarella cheese to the egg muffin if needed)
- 1 (8 ounce) block of nonfat mozzarella cheese
- 1 small wedge of Parmigiano Reggiano cheese
- 1 package sliced provolone or mozzarella cheese
- 1 pint of 1% buttermilk
- 1 piece of feta cheese
- 1 small bucket of plain or light sour cream
- 1 small bucket of hummus (any kind)
- 1 (32 ounce) bucket of nonfat plain Greek yogurt (I like Stonyfield
- 1 Small package queso mural
Cans and cans
- 1 small can of pizza sauce or marinara
- 1 small tin/can of anchovy slices
- 1 (32 ounce) carton chicken broth
- 1 small can pitted Kalamata olives
- 1 small can of salsa verde
- 2 (15 ounce) cans of black beans
Miscellaneous dry goods
- baking powder
- 1 small package of chopped walnuts (if you buy from bulk box, you need 2 tablespoons)
- 1 small packet of granulated sugar
Non-food
*If needed, you can buy gluten-free
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