posted January 22, 2021 by Gina
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner and a procuring checklist. All recipes embody energy and up to date WW Sensible Factors.
7-Day Wholesome Meal Plan
Why Ought to Everybody Meal Plan?
Meal planning is an effective way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you stick with your targets!
About The Meal Plan
If you happen to’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. You must purpose for round 1500 energy* per day.
There’s additionally a exact, organized grocery checklist that can make grocery procuring a lot simpler and far much less worrying. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have all the pieces you want available to assist maintain you on observe.
Lastly, for those who’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be part of here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the email list, you’ll be able to subscribe here so that you by no means miss a meal plan!
Additionally, for those who don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2020! There was a print error final 12 months, but it surely’s good now! You possibly can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we really imagine there is no such thing as a one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date WW Blue SP in your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!
The grocery checklist is complete and consists of all the pieces it is advisable to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I exploit usually, so you could have already got lots of them.
And final, however definitely not least, this meal plan is versatile and sensible. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know for those who’re utilizing these plans, this can assist me determine if I ought to proceed sharing them!
MONDAY (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and a couple of teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Kale and Butternut Squash Salad with Pears and Almonds (recipe x 2) (10B 10G 10P) with 2 ounces multigrain
baguette (3B 3G 3P)
Totals: WW Factors 22B 23G 22P, Energy 1,076**
TUESDAY (1/26)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and a couple of teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Factors 18B 23G 18P, Energy 1,015**
WEDNESDAY (1/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and a couple of teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Factors 21B 25G 16P, Energy 1,014**
THURSDAY (1/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) purple pepper (0B 0G 0P)
D: Harissa Chicken Meatballs (8B 8G 8P) with ¾ cup entire wheat couscous (4B 4G 0P) and eight slices cucumber (0B 0G 0P)
Totals: WW Factors 26B 29G 17P, Energy 1,174**
FRIDAY (1/29)
B: High Protein Bread (Oat Sandwich Rolls) (5B 5G 5P) with 1 sliced hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and a couple of slices tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) purple pepper (0B 0G 0P)
D: Spicy California Shrimp Stack (5B 5G 3P) with Spicy Garlic Edamame (3B 6G 3P)
Totals: WW Factors 22B 27G 15P, Energy 1,063**
SATURDAY (1/30)
B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: House Special Fried Rice (7B 9G 2P)
D: ORDER IN!
Totals: WW Factors 11B 15G 6P, Energy 724**
SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach Tortellini in Brodo (6B 6G 6P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Loaded Mashed Cauliflower (2B 2G 2P)
Totals: WW Factors 20B 22G 20P, Energy 927**
*Make bread Sunday night time, if desired.
**That is only a information, ladies ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.
# Freeze any leftover you/your loved ones received’t eat.
Procuring Checklist
Produce
- 1 (1-pound) container recent strawberries
- 1 dry pint recent blueberries
- Four medium oranges
- 1 medium lemon
- Four medium apples (any selection)
- 2 small pears
- 2 medium (6-ounce) Hass avocado
- 2 medium purple bell peppers
- 2 medium heads garlic
- 1 (3-inch) piece recent ginger
- 1 small and a couple of medium cucumbers
- 1 (2-pound) head cauliflower (or 1 ½ kilos pre-cut florets)
- 2 small jalapenos (elective topping for Enchilada Skillet and Adobo Pork)
- 1 massive butternut squash (or 20 ounces pre-cut)
- 1 small bunch celery
- 1 medium carrot
- ½ small head purple cabbage
- ½ small head inexperienced cabbage
- Three bunches Lacinato kale
- 1 (5-ounce) bag/clamshell child arugula
- 1 small bunch child spinach
- 1 medium bunch scallions
- 1 small bunch/clamshell recent chives
- 1 small bunch/clamshell recent basil
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro (elective, for serving with Enchilada Skillet)
- 1 dry pint grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 small purple onion
- 1 small and 1 massive yellow onion
Meat, Poultry and Fish
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 (2½-pound) rotisserie hen
- 1 (6-ounce) boneless, skinless hen breast
- 1 pound floor hen
- 1 1/Three kilos 99% lean floor turkey
- 1 ¾ pound lean pork heart loin
- 1 1/Four kilos peeled and deveined shrimp
- 6 ounces sirloin steak
- 1 bundle center-cut bacon
Grains*
- 1 small bundle oat flour
- 1 (8-ounce) multigrain baguette
- 1 small bundle corn tortillas
- 1 bundle entire wheat couscous
- 1 medium bundle quick grain brown rice (or about 9 cups pre-cooked)
- 1 small bundle all-purpose, unbleached flour
- 1 small bundle white entire wheat flour
- 1 small bundle seasoned entire wheat breadcrumbs
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- NuNaturals liquid stevia or sweetener of your alternative (elective, for Smoothie)
- Optionally available Oat Roll toppings equivalent to The whole lot Bagel, sesame seeds, and so forth.
- Yellow mustard
- Dijon mustard
- Balsamic vinegar
- Apple cider vinegar
- Pink wine vinegar
- Rice vinegar
- Honey
- Cumin
- Cinnamon
- Nutmeg
- Diminished sodium soy sauce*
- Bay leaves
- Smoked paprika
- Furikake (equivalent to Eden Shake)
- Mayonnaise
- Sriracha sauce
- Cayenne pepper
- Sesame seeds
- Sesame oil
- Chile garlic sauce (elective, for serving with TK)
- Vanilla extract
- Maple syrup
- Ketchup
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 (16-ounce) tub decreased fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) container skim milk
- 1 small bundle bleu cheese
- 1 quart low fats buttermilk
- 1 (8-ounce) bundle shredded Mexican mix, Monterey Jack or mozzarella cheese
- 1 (8-ounce) bundle decreased fats shredded cheddar cheese (can sub ¼ cup cheese above in
- Cauliflower Mash, if desired)
- 1 field butter
- 1 tub whipped butter (can sub common butter in Cauliflower Mash, if desired)
- 1 small tub bitter cream
- 1 (32-ounce) tub fats free plain yogurt (I like Stonyfield)
- 1 small wedge recent Parmigiano Reggiano (elective, for Spinach Tortellini in Brodo)
- 1 (18-ounce) bundle spinach cheese tortellini
Canned and Jarred
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can low sodium black beans
- 2 (10-ounce) jars ready gentle harissa sauce (I like Mina)
- 2 (32-ounce) cartons hen (or vegetable) broth
- 1 (15-ounce) can decreased sodium hen (or vegetable) broth
Frozen
- 2 (10-ounce) packages riced cauliflower
- 1 massive bag edamame in pod (you want 5 cups)
Misc. Dry Items
- 1 bundle uncooked sugar
- 1 bundle granulated sugar
- 1 small bundle chia seeds (if shopping for from bulk bin, you want 2 teaspoons)
- 1 small bundle sliced almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle golden raisins (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small bundle chopped walnuts or pecans (if shopping for from bulk bin, you want ¼ cup)
- Baking powder
- Baking soda
*You should buy gluten free, if desired
