7-day healthy meal plan (September 20-26)


Post September 17, 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

One thing I like about autumn-soup! Especially when I can plan ahead for a busy night — I know everyone’s schedule is crazy — the school is open again, the kids have practice, football games, etc. — all the interesting things, but still very exhausting Time!I like a soup, you can throw it in the slow cooker in the morning, and it’s ready when you come home like me Lasagna Soup, Or can be stirred in the Instant Pot like me Chunk beef, cabbage and tomato soup.

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 (9/20)
Second: Cinnamon Apple Yogurt Bowl (6B 9G 6P)
Female: Chickpea Tuna Salad (0B 8G 0P) with 2 cups of mixed greens (0B 0G 0P)
Second: Instant Pot Roasted Purple Sweet Potato (11B 11G 4P)

Total: WW points 17B 28G 10P, calories 1,008*

Tuesday (9/21)
Second: Cinnamon Apple Yogurt Bowl (6B 9G 6P)
Female: Chickpea Tuna Salad (0B 8G 0P) with 2 cups of mixed greens (0B 0G 0P)
Second: Mexican Shrimp Diablo (3B 6G 3P)

Total: WW points 9B 23G 9P, calories 837*

Wednesday (9/22)
Second: Strawberry Peanut Butter Swirl Smoothie Bowl (½ formula) (7B 7G 7P)
Female: Egg Tomato Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
Second: Korean Grilled Chicken Breast (2B 3G 2P) with ¾ cup of brown rice** (5B 5G 0P) and Simple garlic broccoli (1B 1G 1P)

Total: WW points 19B 22G 14P, calories 954*

Thursday (9/23)
Second: Strawberry Peanut Butter Swirl Smoothie Bowl (½ formula) (7B 7G 7P)
Female: Chicken Brown Rice Bowl (7B 10G 4P)
Second: Bean-Free Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon of sour cream (1B 1G 1P)

Total: WW points 20B 23G 15P, calories 978*

Friday (9/24)
Second: Egg Tomato Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
L: remaining Bean-Free Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon of sour cream (1B 1G 1P)
Second: Seattle Asian Salmon Bowl (7B 10G 4P)

Total: WW points 17B 22G 12P, calories 965*

Saturday (9/25)
Second: Apple Nut Bread (5B 5G 5P) ½ slice of banana and ½ cup of berries (0B 0G 0P)
Female: Classic egg salad (3B 6G 3P) 1 slice of whole wheat bread (3B 3G 3P) and pears (0B 0G 0P)
D: Go out for dinner or order!

Total: WW points 11B 14G 11P, calories 607*

Sunday (9/26)
B: Leftovers Apple Nut Bread (5B 5G 5P) ½ slice of banana and ½ cup of berries (0B 0G 0P)
L: 2 servings Mix baby vegetables and arugula with blackberries and pecans (10B 10G 9P)
Second: Pumpkin goulash (9B 9G 9P)

Total: WW points 24G 24B 23P, calories 994*

*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.
**On Thursday lunch, make an extra ½ cup of rice and ½ portion (original) chicken breast.

*Google Docs



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