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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.
shopping list
Production
- 2 medium fresh figs
- 1 medium orange
- 3 medium lemons
- 2 small pears
- 1 medium banana (peeled and put in the refrigerator for a smoothie bowl)
- Optional smoothie bowl toppings: banana, blueberry, raspberry, strawberry
- 1 medium red bell pepper
- 2 medium cucumbers
- 1 small (5 ounce) Hass avocado
- 2 medium head garlic
- 1 medium shallot
- 2 pounds broccoli florets
- 1 small head cauliflower
- 1 (1 pound) Kaboka Pumpkin
- 2 medium russet potatoes
- 1 small bunch of celery
- 1 medium plus 1 large carrot
- 1 (5 oz) bag / flip top fresh baby arugula
- 1 (10 oz) bag/clamshell baby spinach
- 1 (1 lb) bag/flip top mixed baby vegetables
- ½ small head cabbage
- 1 medium head romaine lettuce
- 2 medium scallions
- 1 small bunch/container fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh coriander (optional, Turkish Picadillo)
- 1 small bunch/container of fresh rosemary (if necessary, you can add 1 teaspoon of dried to the beef stew)
- 1 small bunch/container of fresh thyme (if necessary, you can add 1 teaspoon of dried beef to the stew)
- 1 pint dried cherry or grape tomatoes
- 3 medium vine ripe tomatoes
- 1 small red onion
- 2 small plus 1 medium plus 1 rhubarb onion
Meat, poultry and fish
- 1 roast chicken
- 1 pound boneless and skinless chicken breast (3/4 pound can be pre-cooked if needed)
- 2 pounds 93% lean turkey
- 2 pounds beef stew
- 1 pound wild salmon
- ½ pound sliced deli turkey breast (I like wild boar head)
cereals*
- 1 package instant oats
- 1 package whole wheat seasoned breadcrumbs
- 1 package whole wheat pita bread
- 1 loaf sliced whole wheat bread
- 1 (10 ounces) multigrain baguette
- 1 medium-packed unbleached all-purpose flour
- 1 small bag of dry brown rice (or 5 cups of pre-cooked)
- 1 small package egg or noodles without egg yolk
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or get mix Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Raw honey
- Red wine vinegar
- Unfiltered Apple Cider Vinegar (Bragg’s)
- Dijon mustard
- Yellow mustard
- cumin
- Bay leaf
- Light balsamic vinaigrette sauce (or use the ingredients in the list to make your own)
- I am Liu*
- Is Sriracha or Chile Garlic Sauce (optional, serve with salmon fried rice)
- Optional bagel ingredients: bagel seasoning, sesame seeds, poppy seeds, dried garlic slices, dried onion slices
- Sesame oil
Dairy products and miscellaneous.Refrigerated items
- 2 dozen large eggs
- 1 small box of butter
- 1 small bucket of whipped cream cheese
- 1 small package feta cheese
- 1 small package of gorgonzola cheese (you can add ¼ cup of feta to the autumn salad if needed)
- One package (9 ounces) fresh spinach and cheese tortellini
- 1 medium wedge-shaped Parmigiano Reggiano
- 1 (17.5 ounce) container full-fat plain Greek yogurt
- 1 (17.5 ounce) container of nonfat plain Greek yogurt
- 1 (16 ounce) bag reduced-fat cheddar cheese (I like Sargento)
- 1 small package of 2% American cheese (add extra cheddar cheese to the cauliflower cheese potato soup if needed)
- 1 pint skimmed or 1% milk
- 1 (12 ounce) container of unsweetened soy, oatmeal or nut milk (you can add skimmed milk to the overnight oatmeal and/or smoothie bowl if needed)
Cans and cans
- 1 (32 ounce) carton beef broth
- 2 (48 ounces) carton low-sodium chicken broth
- 2 (15 oz) cans of chickpeas
- 1 small can of sun-dried tomatoes
- 1 small can of pitted Spanish green olives
- 1 (8 ounce) can of tomato paste
freezing
- 1 small bag of mixed berries
- 1 ½ pound frozen chopped spinach
Miscellaneous dry goods
- 1 small packet of chia seeds (if you buy from a bulk box, you need 2 tablespoons)
- 1 small package of pecans and a half (if you buy from a bulk box, you need about ½ cup)
- 1 small bag of almond slices (if you buy from bulk box, you need ¼ cup)
- 1 small bottle of Marsala
- baking powder
*If needed, you can buy gluten-free
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