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Published May 14 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 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 all the items you need to prepare all meals in the 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 (5/17)
B: 2 Fully cooked egg (0B 4G 0P) and 1 cup of cantaloupe (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice of whole wheat bread (3B 3G 3P) and 8 small carrots (0B 0G 0P)
D: Portobello Burger with Cheese and Pesto Mayonnaise (9B 9G 9P) and Garlic Parmesan Fries (Recipe x 4)
(6B 6G 2P)
Total: WW points 19G 26G 15P, calories 963 *
Tuesday (5/18)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice of whole wheat bread (3B 3G 3P) and 8 small carrots (0B 0G 0P)
D: Bisteces a la Mexicana (Mexican beef stew) (3B 3G 3P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 14B 17G 7P, calories 890 *
Wednesday (5/19)
B: 2 Fully cooked egg (0B 4G 0P) and 1 cup of cantaloupe (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) More than 2 cups of mixed greens (0B 0G 0P)
D: Instant pasta and turkey meatballs (11B 12G 6P) and a green salad** (1B 1G 1P)
Total: WW points 13B 21G 8P, calories 973 *
Thursday (5/20)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: Leftovers Instant pasta and turkey meatballs (11B 12G 6P)
D: Pork chop with mushrooms and shallots (6B 5G 5P) and Garlic and oil withered spinach (1B 1G 1P)
with Cauliflower puree (2B 2G 2P)
Total: WW points 22B 22G 14P, calories 946 *
Friday (5/21)
B: 2 scrambled eggs (0B 4G 0P) and 1 ounce of avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: Leftovers Instant pasta and turkey meatballs (11B 12G 6P)
D: Frying Pan Cajun Spiced Fish with Tomato (0B 2G 0P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 17B 24G 7P, calories 1,101 *
Saturday (5/22)
B: Mixed Berry Yogurt Pancakes (6B 7G 6P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Cheeseburger (Formulation x 2) (11B 11G 11P)
D: Order!
Total: WW points 20B 21G 20P, calories 617 *
Sunday (5/23)
B: Mixed Berry Yogurt Pancakes (6B 7G 6P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Salmon fried rice (Formulation x 4) (4B 9G 1P)
D: Grilled Chicken Shawarma (2B 5G 2P) and Mediterranean Bean Salad (1B 1G 1P)
Total: WW points 16B 25G 13P, 1,086 calories *
*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, you can add more food, such as coffee, drinks, fruits,
Snacks, desserts, wine, etc.
**The green salad includes 6 cups of mixed vegetables, 2 scallions, ½ cup each: tomatoes, cucumbers, carrots, chickpeas and ¼ cup of light vinaigrette.
shopping list
produce
- 1 small cantaloupe
- 4 medium lemons
- 1 medium orange
- 1 medium ripe banana (put in the freezer in the freezer)
- 2 large heads garlic
- 1 medium shallot
- 4 small jalapenos
- 1 large green pepper
- 1 small cucumber
- 4 large portobello mushrooms
- 10 ounces thinly sliced Bella Shiitake Mushrooms
- 1 small (5 ounces) Hass avocado
- 1 small package baby carrots
- 1½ pound (4 medium) russet or Yukon gold potatoes
- 1 medium head cauliflower
- 1 medium green onion
- 2 large bunches fresh Italian cilantro
- 1 large bunch fresh coriander
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 (10 oz) bag/clamshell mixed vegetables
- 1 (1 lb) bag / flip-top baby spinach
- 1 small head romaine lettuce
- 1 dried pint grape or cherry tomatoes
- 1 pound vine tomatoes
- 1 medium yellow onion
- 1 large white onion
- 1 medium red onion
- Optional smoothie bowl toppings: banana, blueberry, raspberry or strawberry
Meat, poultry and fish
- 2 pounds of cattle lo
- 4 pork loin ribs (or 1 pound boneless)
- 2½ pounds 93% lean turkey
- 1 barbecue chicken (if necessary, you can add more pound of boneless and skinless chicken breasts and cook your own chicken salad)
- 1 pound boneless skinless chicken breast
- 1½ pounds (4) white fish fillets (such as flounder, flounder or tilapia)
- 1 pound wild salmon
cereals*
- 1 small loaf sliced whole wheat bread
- 1 package whole wheat, low-calorie bread (I use Martin’s)
- 1 package (10 inches) low-carb tortillas (such as Tumaro’s)
- 1 small container old-fashioned or quick oats
- 1 small package seasoned breadcrumbs
- 1 package whole wheat pasta (I like Delallo)
- 1 package dry brown rice (or 8 cups pre-cooked)
- 1 small package of unbleached all-purpose flour
- 1 small package white whole wheat flour
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)
- Light mayonnaise
- Balsamic vinegar
- Normal or reduced sodium soy sauce*
- Steak seasoning (e.g. Montreal Steak BBQ Mate)
- Oregano
- Cumin
- Light oil and vinegar sauce (or use the ingredients in the list to make your own)
- Dijon mustard
- Yellow mustard
- ketchup
- Sesame oil
- Sriracha or chili garlic sauce (optional, with fried rice)
- Vanilla extract
- Maple sugar
- Smoked paprika
- turmeric
- Curry powder
- cinnamon
- Crushed red pepper flakes
Dairy products and other refrigerated items
- 1 18-pack large eggs
- 1 (4 ounces) fresh mozzarella cheese
- 1 small wedge of fresh Parmesan cheese
- 1 small fresh wedge of Pecorino Romano cheese (you can mix 1/3 cup parmesan cheese with meatballs if you want)
- 1 small box (salted) butter
- 1 small box of unsalted butter
- 1 small package of sliced American or cheddar cheese
- 1 bucket (17.5 ounces) 2% Greek yogurt (I like Fage or Stonyfield)
- 1 (16 ounce) bucket of nonfat plain yogurt
- 1 (8 ounce) container whole milk
- 1 (8 ounce) container of skim milk (you can use meatballs to pour 2 tablespoons of water into the spaghetti)
- 1 pint of 1% buttermilk
Canned and canned
- 1 small can of pesto
- 1 small jar roasted red pepper
- 1 small jar of pickled jalapenos (optional, for Mexican bisches)
- 1 (32 ounce) carton low-sodium chicken broth or stock
- 1 (28 ounces) crushable tomato
- 1 (28 ounces) diced tomato that can be cut into small pieces
- 1 (4 oz) can or (4.25 oz) tube of tomato paste
- 1 can (15 ounces) black beans
- 1 can chickpeas (15.5 ounces)
- 1 small can dill pickles
frozen
- 1 large bag of mixed berries
- 1 (1 lb) bag of quick-frozen rice cauliflower
Miscellaneous dry goods
- 1 small package granulated sugar
- 1 small package of powdered sugar (optional ingredient for pancakes)
- baking powder
- baking soda
- Hemp and/or chia seeds (optional toppings for smoothie bowls)
*If needed, you can buy gluten for free
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