7-day healthy meal plan (September 6-12)

Post September 3, 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

My heart is with all those affected by Hurricane Ida, and I know that the impact of this storm is widespread. I also hope that those who return to school for the first time have a safe and healthy year.Don’t forget to check some of my back to school Recipe like Banana Bread Muffins in a Cup breakfast, Bento Box Turkey Roll Lunch or mine The easiest pasta and broccoli Enjoy a snack on a busy school night.

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 (9/6)
B: 1 cup of nonfat plain Greek yogurt (0B 2G 0P) plus ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
Female: Italian Cold Shrimp Tortellini Salad (6B 8G 6P)
Second: Juicy Turkey Burger with Zucchini (3B 3G 3P) on whole wheat bread (3B 3G 3P) Summer corn, tomato and avocado salad with buttermilk dressing (3B 4G 3P)

Total: WW points 18B 23G 18P, calories 991*

Tuesday (9/7)
Second: 4-ingredient flourless banana nut pancakes (4B 6G 3P)
L: remaining Italian Cold Shrimp Tortellini Salad (6B 8G 6P)
Second: Cilantro Lime Chicken Breast (0B 3G 0P) 2 tortillas on tortillas (3B 3G 3P) The best guacamole (3B 4G 3P), Picco de Gallo (0B 0G 0P) and 2 tablespoons of shredded cheddar cheese (2B 2G 2P)
Total: WW points 18B 26G 17P, calories 1,204*

Wednesday (9/8)
B: 1 cup of nonfat plain Greek yogurt (0B 2G 0P) plus ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and an apple (0B 0G 0P)
Second: Spicy is Sriracha tofu rice bowl (Formula x 2) (6B 11G 3P)

Total: WW points 13B 20G 10P, calories 1,101*

Thursday (9/9)
Second: 4-ingredient flourless banana nut pancakes (4B 6G 3P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and an apple (0B 0G 0P)
D: 2 Sausage Stuffed Zucchini Boat (9B 9G 7P) Served with a vegetable salad** (1B 1G 1P)
Total: WW points 18B 20G 15P, calories 1,029*

Friday (9/10)
B: 1 cup of nonfat plain Greek yogurt (0B 2G 0P) plus ½ peach (0B 0G 0P), 1 teaspoon of honey (1B 1G 1P) and 1 tablespoon of chopped pecans (2B 2G 2P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) and an apple (0B 0G 0P)
Second: Frying pan fish fillets with tomatoes, white wine and capers (Recipe x 2) (2B 4G 2P) and 2 ounces of multigrain bread (3B 3G 3P)

Total: WW points 12B 16G 12P, calories 959**

Saturday (9/11)
Second: Lighten Blueberry Scones (7B 8G 7P)
Female: Classic egg salad (3B 6G 3P) Lettuce wraps 3 large lettuce leaves (0B 0G 0P)
D: Go out for dinner or order!

Total: WW points 10B 14G 10P, calories 405**

Sunday (9/12)
B: Leftovers Lighten Blueberry Scones (7B 8G 7P)
Female: Asian Chicken Lettuce Wraps Chopped Salad (8B 8G 8P)
Second: Roasted Pork Tenderloin with Fig Vinaigrette (4B 4G 4P) and Cacio e Pepe Brussels Sprouts (6B 6G 6P)

Total: WW points 25B 26G 25P, calories 948*

*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.

**The green salad includes 6 cups of mixed vegetables, 2 scallions, each ½ cup: tomatoes, cucumbers, carrots and ¼ cup light
Vinaigrette.

*Google Docs