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Published May 7 2021 after Gina
7 days free and flexible Weight loss meal plan include breakfast, lunch with dinner And shopping list. menu Including macros and WW points.
7-day healthy meal plan
Why does everyone have to plan their diet?
A meal plan is a great way to plan meals for the next week. You can also save time and money in the supermarket! Of course, planning ahead can help you achieve your goals!
About meal plans
If you are new to my diet plan, I have been sharing these free 7-day flexible healthy diet plans (you can check my previous Meal plan Here) as a guide, there is enough swing space 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 about 1500 cards per day*.
There is also a precise, organized grocery list, which will make grocery shopping so easy and easy. Save you money and time. You can reduce the number of meals, reduce wasted food, and have everything you need to help you stay on track.
Finally, if you are on Facebook, please join me Skinnytaste Facebook community Everyone can share photos of recipes they have made, you can join Here. I like all the ideas that everyone shares!If you want to Email list, you could Subscribe here Let you never miss the meal plan!
Also, if you don’t have Lean Meal Plan, Now is the perfect time to organize the 2020 party! There was a printing error last year, but now it’s perfect!you could Order here!
detail:
Breakfast and lunch from Monday to Friday are designed to dine for one person, while dinner and all meals on Saturday and Sunday are designed to accommodate a family of four. Some recipes can use leftover food for dinner the next day or lunch the next day. Although we truly believe that there is no one size that fits all meal plans, we did our best to come up with something that appeals to a wide range of people. Everything is friendly to the smart watch. I have provided an updated WW Blue SP for convenience. You can exchange any recipes you want at any time, or just use it as inspiration!
The grocery store list is comprehensive and includes everything you need for all the meals in your plan. I even included brand recommendations for products I often like and use. 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 Abundant A room with cocktails, healthy snacks, desserts and dinners. And, if necessary, you can move some content to make it fit your plan. If you are using these plans, please let me know, it will help me decide whether to continue sharing them!
Monday (5/10)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Low Yellow Egg Salad (1B 3G 1P) on a slice of whole wheat bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Instant Pot Grilled Cheese (11B 11G 4P)
Total: WW points 20B 25G 13P, 1,028 calories *
Tuesday (5/11)
B: Protein PB and J milkshake bowl (5B 5G 5P)
L: Low Yellow Egg Salad (1B 3G 1P) on a slice of whole wheat bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)
Total: WW points 19B 25G 19P, calories 1,062 *
Wednesday (5/12)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P)
L: Leftovers Grilled Steak Fajitas (10B 14G 10P)
D: Crispy Harissa Chicken (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P), ½ cup of cucumber (0B 0G 0P) and ¼ cup Taziki (0B 0G 0P)
Total: WW points 21B 28G 16P, 1,049 calories *
Thursday (5/13)
B: Protein PB and J milkshake bowl (5B 5G 5P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and 1 cup of grapes (0B 0G 0P)
D: One-pot roast potatoes, sausages and peppers (8B 8G 4P)
Total: WW points 18B 20G 14P, calories 971 *
Friday (5/14)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and 1 cup of grapes (0B 0G 0P)
D: Seattle Asian Salmon Bowl*(7B 10G 4P)
Total: WW points 16B 23G 13P, calories 986 *
Saturday (5/15)
B: High protein oatmeal waffles (3B 4G 1P) and 1 cup of sliced strawberries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Salmon Avocado Salad (5B 8G 5P)
D: Order!
Total: WW points 11B 15G 9P, calories 548 *
Sunday (5/16)
B: Harissa Egg Purgatory (0B 2G 0P) with 1 slice of whole grain toast (3B 3G 3P)
L: Orzo Pasta Salad with Roasted Vegetables (7B 7G 7P)
D: Grilled or grilled Pollo Sabroso (3B 9G 7P) and Peruvian Green Sauce (1B 1G 1P) and Instant Pot Black Beans (0B 3G 0P) and grilled corn on the cob (0B 3G 0P)
Total: WW points 14B 28G 18P, calories 892 *
*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 have set aside a lot of swing space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**Cook an extra pound of salmon at lunch on Saturday.
shopping list
produce
- 2 medium apples (any variety)
- ¾ pounds of red or green seedless grapes
- 1 (1 pound) clamshell fresh strawberries
- 1 (6 ounces) clamshell fresh blueberries (optional, for smoothie bowls)
- 1 small lemon
- 2 medium head garlic
- 1 large (10 ounce) zucchini
- 2 large English cucumbers
- 2 small cucumbers
- 4 medium red bell peppers
- 2 medium yellow bell peppers
- 1 medium orange or green bell pepper
- 1 medium pepper
- 3 small jalapenos
- 1½ pounds (3 large) russet or new potatoes
- 3 small (5 ounces) Hayes avocados
- 4 corn middle ears
- 1 small package of bean sprouts, such as turnip radish
- 2 medium scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh basil
- 1 large bunch coriander
- 1 small bag / bunch of fresh spinach
- 1 medium iceberg lettuce
- 1 small head romaine lettuce
- ½ small head red cabbage
- 1 (1 pound) package of cherry or grape tomatoes
- 2 medium vine ripe tomatoes
- 2 small red onions
- 4 medium yellow onions
- 1 medium white onion
Meat, poultry and fish
- 1½ pound steak
- 1 pound boneless skinless chicken breast
- 6 medium-sized bones, skin on chicken thighs
- 2 pounds wild salmon fillet
- 1 package center cut bacon
- 1 pound Italian chicken sausage
- 6 ounces (about 6 slices) deli chicken or turkey breast
cereals*
- 1 thinly sliced whole wheat bread
- 1 package barley pasta
- 1 package whole wheat (small) pasta, such as ziti or cavatappi (I like Delaro)
- 1 package (6 inches) flour tortillas
- 2 small sandwich rolls (you can slice bread in egg sandwiches if needed)
- 1 small package of oatmeal flour (if necessary, you can also divide and grind the old-fashioned oatmeal)
- 1 small package of dry brown rice (or 5 cups of pre-cooked)
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or take a mixed Mr)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh pepper)
- Green Tabasco
- Smoked paprika
- parsley
- Chili powder
- Cumin
- Dried oregano
- Garlic powder
- Adobo seasoning (I like Goya)
- Sa Zong (I like Badia)
- Normal or reduced sodium soy sauce*
- White vinegar
- Unfiltered apple cider vinegar (I like Braggs)
- Red wine vinegar
- Dried coriander
- Dijon mustard
- Yellow mustard
- Maple sugar
- Vanilla extract
- honey
- Sesame oil
- Rice wine vinegar
- Go to death
- mustard(In the tube)
- Toasted sesame seeds
- Regular or light mayonnaise
Dairy products and other refrigerated items
- 1 dozen large eggs
- 1 (17.5 oz) container of nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small bowl of partially skimmed ricotta cheese
- 1 small wedge of Pecorino Romano cheese
- 1 (8 ounce) bag of nonfat mozzarella cheese
- 1 small box of almonds, oats or milk (you need ½ cup)
- 1 small box of 4% milk curd cheese
Canned and canned
- 1 small can of harissa sauce (I like Mina)
- 1 (14.5 oz) diced tomatoes that can be cut into small pieces
- 1 (32 ounce) carton low-sodium chicken broth
- 1 can of marinara (or Make your own ingredients)
- 1 small can of peanut butter
frozen
- 1 small package blueberries
- 1 small package of strawberries
Miscellaneous dry goods
- 1 packet of seaweed (roasted seaweed)
- baking powder
- Vanilla protein powder
- Chia seeds (optional, for smoothie bowl)
- Granulated sugar (optional, for oatmeal muffins)
- 1 pound dried black beans
- 1 small package of chopped walnuts (if you buy from a bulk bin, you need 1 tablespoon)
Non-food
- 1 small package parchment paper
*If needed, you can buy gluten for free
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