7-day healthy meal plan (November 15-21)


Post November 12, 2021 go through Gina

A free 7 days, flexible Weight loss meal plan Include breakfast, Lunch with dinner And shopping list. recipe Include macros and a link to the WW recipe builder to get your personal points.

7-day healthy meal plan

Need an idea grateful Party at school or office?Try mine pumpkin pie!If you want to lighten or change some traditional dishes, please check Mom’s filling, lightened, Sweet Potato Pudding Or mine Cranberry Pear Sauce. And don’t forget to plan ahead for your turkey (some people say there might be a shortage?), if you want, here is a great recipe Dry brine your turkey. Also click to read more recipes on how I update my WW new personal points!

A note about WW personal points:

Many people are asking me if I will add new WW personal points to my recipes, and now I am not sure what I should do because everyone’s points are different. But now I want to add a link to my recipe builder, see the orange button of the print recipe button, which says my personal opinion. Click on it and it will take you to the WW website where you can view the points and add them to your day (US only, you must log in to your account). I hope to find a solution for adding points, because I know that many of you like to browse the points before doing something.

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!Look at my new Skinnytaste meal planner You can book now!

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 can Subscribe here So you will never miss the meal plan!

detail:

Breakfast and lunch from Monday to Friday are designed for 1 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 firmly believe that there is no meal plan for 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.

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 (11/15)
Second: Fig and honey overnight oats
Female: Lemon Dill Chicken Salad ½ whole wheat pita bread and cucumber slices
Second: Cacio e Pepe omelet with broccoli and lemon yogurt with Autumn salad with pears and gorgonzola

Total calories: 970*

Tuesday (11/16)
B: Leftovers Cacio e Pepe omelet with broccoli and lemon yogurt Use an orange
Female: Lemon Dill Chicken Salad More than 2 cups of arugula
Second: Ground Turkey Served with ¾ cup of brown rice and Quick Cabbage Salad
Total calories: 1,046*

Wednesday (11/17)
Second: Oatmeal Berry Smoothie Bowl Top with 2 tablespoons of sliced ​​almonds
Female: Lemon Dill Chicken Salad ½ whole wheat pita bread and cucumber slices
Second: Beef and Kabocha Pumpkin Stew Served with 2 ounces of multigrain baguettes
Total calories: 985*

Thursday (11/18)
Second: Oatmeal Berry Smoothie Bowl Top with 2 tablespoons of sliced ​​almonds
L: remaining Beef and Kabocha Pumpkin Stew Served with 2 ounces of multigrain baguettes
Second: Chicken and Broccoli Casserole Noodles And 2 cups of mixed vegetables and 2 teaspoons of light balsamic vinegar

Total calories: 1,051*

Friday (11/19)
Second: Fig and honey overnight oats
L: remaining Chicken and Broccoli Casserole Noodles
Second: Salmon fried rice (Recipe x 4)

Total calories: 966*

Saturday (11/20)
Second: Easy bagel recipe** Served with 2 tablespoons of whipped cream cheese, tomato slices and red onion
Large: 1 cup Broccoli Cheese Potato Soup Served with ½ turkey sandwich**
D: Go out for dinner!

Total calories: 596*

Sunday (11/21)
Second: Spanakopita Baked Eggs ½ toasted whole wheat pita bread
L: 1 cup left Broccoli Cheese Potato Soup with Chickpea Avocado Salad (Recipe x 2)
Second: Spinach Turkey Meatballs Tortellini Soup with Simple garlic knot
Total calories: 1,057*

*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 leave you enough leeway for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**Double recipe of garlic knot for Sunday dinner. The turkey sandwich consists of 1 slice of whole wheat bread, 2 ounces of turkey breast, mustard and lettuce.

*Google Docs



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