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Post November 5, 2021 go through 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
Whether it’s a gathering of friends or the early days grateful It never hurts to plan ahead for parties! Do I need to take a side?Try mine Stuffed muffins. Responsible for mung beans?Try a lighter version with mine Light Mung Bean Casserole. Take care of the sweet side?Try mine Pumpkin Pie Dipping Sauce (Put it in a small pumpkin for a wonderful demonstration) or these interesting Pumpkin Cheesecake Shooter.
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 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 (11/8)
Second: Small crustless quiche * (5B 6G 5P) with orange (0B 0G 0P)
Female: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
Second: Mushroom Salad Dressing (9B 10G 9P) Served with a vegetable salad* (1B 1G 1P)
Total: WW points 20B 24G 20P, calories 1,023**
Tuesday (11/9)
Second: Small crustless quiche (5B 6G 5P) with pear (0B 0G 0P)
Female: Chickpea Tuna Salad (0B 8G OP) More than 2 cups of mixed greens (0B 0G OP)
Second: Slow Cooker Chicken Tacos (7B 10G 7P)
Total: WW points 12B 24G 12P, calories 1,085**
Wednesday (11/10)
Second: Small crustless quiche (5B 6G 5P) with orange (0B 0G 0P)
Female: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
Second: Broccoli Beef (7B 7G 7P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 22B 25G 17P, calories 1,126**
Thursday (11/11)
Second: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: remaining Chickpea Tuna Salad (0B 8G OP) More than 2 cups of mixed greens (0B 0G OP)
Second: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons of cheddar cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Total: WW points 10B 22G 11P, calories 895**
Friday (11/12)
Second: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: remaining Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons of cheddar cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Second: Drunk Prawn Noodles (9B 11G 9P)
Total: WW points 19B 25G 20P, calories 1,084**
Saturday (11/13)
Second: Tex Mex Breakfast Casserole (6B 8G 5P) and an orange (0B 0G 0P)
Female: Instant Tomato and Basil Soup (5B 5G 5P) with grilled cheese# (7B 7G 7P)
D: go out for dinner
Total: WW points 18B 20G 17P, calories 725**
Sunday (11/14)
B: Leftovers Tex Mex Breakfast Casserole (6B 8G 5P) and 1 cup of grapes (0B 0G 0P)
Female: Asian Chicken Lettuce Wraps Chopped Salad (8B 8G 8P)
Second: Turmeric Roast Chicken and Sweet Potatoes (11B 11G 8P)
Total: WW points 25B 27G 21P, calories 1,200**
* Make quiches and bacon wrappers on Sundays, and freeze any leftover quiches that you/your family will not eat if needed.
The green salad includes 6 cups of mixed vegetables, 2 scallions, each ½ cup: tomatoes, cucumbers, carrots, chickpeas and ¼
Cup of light balsamic vinegar.
**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.
# Grilled cheese consists of 2 thin slices of whole wheat bread and 1 slice (¾ ounce) of cheddar cheese.
shopping list
Production
- 1 medium banana
- 1 medium pear (any variety)
- 2 medium apples (any variety)
- 6 medium oranges
- 1 medium lemon
- 3 medium limes
- 1 pound red or green seedless grapes
- 2 medium head garlic
- 2 scallions
- 1 (3 inch) slice of ginger
- 1 medium jalapeno
- 1 small plus 1 medium red bell pepper
- 1 small (5 oz) plus 1 medium (6 oz) plus 1 large (7 oz) Hass avocado
- 1 small cucumber
- 1 small bunch of celery
- 1 small bunch carrots
- 1 pound sweet potato or yam
- 5 ounces sliced white mushrooms
- 8 ounces sliced Cremini or baby bella mushrooms
- 3 ½ ounces shiitake mushrooms
- 2 pounds broccoli florets
- 3 large bunches of green onions
- 1 medium container / bunch of fresh Thai basil (you can add Italian basil to the drunk shrimp if needed)
- 1 small container / bunch of fresh basil
- 1 small container / bunch of fresh thyme (if needed, you can add a few pinches of dried thyme to the tomato basil soup)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh coriander
- 1 (1 lb) bag/clamshell mixed vegetables
- 1 (5 oz) bag/clamshell baby spinach
- 1 small head romaine lettuce
- 1 medium head iceberg lettuce
- 1 medium head lettuce (you can add iceberg leaves to the chicken lettuce roll salad if you want)
- 1 small bag (shredded) or head of red cabbage
- 3 medium vine ripe tomatoes
- 1 small red onion
- 1 small plus 3 medium yellow onions
Meat, poultry and fish
- 1 package turkey kielbasa (if needed, bacon can be added to Petite Quiche)
- 1 package center cut bacon
- 1 small packet of sausage
- 6 ounces sliced deli chicken or turkey breast
- 1 pound flank steak
- 1.3 pounds 99% lean turkey
- 1 ½ lb boneless skinless chicken breast
- 4 medium chicken drumsticks
- 4 medium bone-in chicken thighs
- 1 pound ground chicken
- 1 pound peeled and gutted shrimp
cereals*
- 1 thin sliced whole wheat bread (I like Dave’s killer bread)
- 1 small package unbleached all-purpose flour
- 1 small packet of instant oats
- 1 small package of tortillas (you need 12)
- 1 (8 ounce) package of extra-wide rice noodles
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package egg noodles without egg yolk
Condiments and spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get mix Mr. Oil)
- Coarse salt (I like Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- White pepper (you can add black pepper to beef and broccoli if needed)
- mayonnaise
- Worcestershire sauce
- Thyme
- Red wine vinegar
- Adobo Seasoning
- Garlic powder
- cumin
- Regular or low-sodium soy sauce*
- Sesame oil
- Sesame seeds
- Cinnamon
- Pumpkin Pie Spices
- Chili powder
- chili
- Bay leaf
- Oyster sauce
- Fish sauce
- Hisense
- Sriracha Hot Sauce
- Rice vinegar
- Honey
- turmeric
- Ginger powder
- Provencal herbs or poultry seasoning
- Light balsamic vinaigrette sauce (or make your own with the ingredients in the list)
Dairy products and miscellaneous.Refrigerated items
- 2 dozen large eggs
- 1 (8 ounce) bag shredded cheddar cheese
- 1 (8 ounce) bag of Colby-Monterrey Jack cheese shreds
- 1 (8 ounce) package sliced cheddar cheese
- 1 small box of unsalted butter
- 1 small bucket reduced fat sour cream
- 1 small wedge of Pecorino Romano cheese
- 1 quart 2% milk
- 1 (12 ounce) container of non-dairy milk (you can add 1 cup of 2% milk to overnight oats if needed)
- Whipped cream (optional, pumpkin pie oats)
Cans and cans
- 1 (8 ounce) can water chestnuts
- 1 (14.5 ounces) canned diced potatoes (if needed, o1 3/4 cup of cooked diced potatoes can be cut into small pieces)
- 2 (4.5 oz) cans of diced green chilies
- 1 medium can large chunks of milk salsa
- 1 small jar of capers
- 1 (28 ounce) can San Marzano plum tomatoes
- 1 (10 ounce) can RoTel mild diced tomatoes
- 1 (8 ounce) can of tomato paste
- 1 (4 ounce) can or (4.5 ounce) tube of tomato pasta
- 2 (15 oz) cans of chickpeas
- 1 can (6 ounces) albacore tuna in water
- 1 (32 ounce) carton low-sodium chicken broth
- 1 (32 ounce) carton low-sodium vegetable or beef broth
- 1 small can of pumpkin butter (or Ingredients made by yourself)
freezing
Miscellaneous dry goods
- 1 small packet of unsalted cashew nuts (if you buy from bulk box, you need 2 tablespoons)
- 1 small packet of chia seeds (if you buy from a bulk box, you need 2 teaspoons)
- 1 small package of pecans, pepitas, or walnuts (if you buy from a bulk box, you need 2 tablespoons)
- 1 bottle of white wine
- 1 small packet dark brown sugar
- corn starch
Non-food
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