This post may contain affiliate links. Read my disclosure policy.<\/div>\n
<\/p>\nA free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.<\/p>\n
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7 Day Healthy Meal Plan<\/h2>\n I\u2019ve got a meatless Monday dinner entr\u00e9e posted this week, check out other vegetarian options like my Chickpea Milanese, Roasted Sweet Potato and Black Bean Bowls or my Portobello Burger with Mozzarella and Pesto Mayo\u00a0and find your favorite!<\/p>\nWith grocery prices soaring, many of us are having to adjust, scale back and\/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n
Ultimate Skinnytaste Meal Planner<\/h2>\nI\u2019m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!<\/p>\n
Buy the meal planner here:<\/strong><\/p>\nA note about WW Personal Points:<\/h2>\n I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points<\/strong> recipe builder for all recipes. Look for the orange button<\/strong> in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!<\/p>\nAbout The Meal Plan<\/h2>\n If you\u2019re new to my meal plans, I\u2019ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room<\/strong> for you to add more food<\/strong>, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\nThere\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n
Lastly, if you\u2019re on Facebook<\/strong> join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\nMeal Plan:<\/h3>\n Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.<\/p>\n
MONDAY (11\/7)<\/strong>Total Calories: 1,206*<\/p>\n
TUESDAY (11\/8)<\/strong>Total Calories: 1,103*<\/p>\n
WEDNESDAY (11\/9)<\/strong>Total Calories: 1,109*<\/p>\n
THURSDAY (11\/10)<\/strong>Total Calories: 1,105<\/p>\n
FRIDAY (11\/11)<\/strong>SATURDAY (11\/12)<\/strong>Total Calories: 565*<\/p>\n
SUNDAY (11\/13)<\/strong>Total Calories: 1,241*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\n\n1 medium apple (any variety)<\/li>\n 1 small pear (Bosc or Anjou)<\/li>\n 5 medium oranges<\/li>\n 1 medium grapefruit<\/li>\n 1 medium lemon (optional, for Chicken Noodle Soup)<\/li>\n 1 small pomegranate (or small container of seeds)<\/li>\n 2 small (5-ounce) Hass avocados<\/li>\n 1 small head of garlic<\/li>\n 1 (2-inch) piece fresh ginger<\/li>\n 2 large jalape\u00f1os<\/li>\n 1 medium zucchini<\/li>\n 1 medium red bell pepper<\/li>\n 1 \u00bc pounds shredded (or shaved) Brussels sprouts<\/li>\n 1 medium Russet potato<\/li>\n \u00be pound green beans<\/li>\n \u00be pound broccoli florets<\/li>\n 2 medium carrots<\/li>\n 1 small bunch celery<\/li>\n 2 medium acorn squash<\/li>\n 1 medium sugar or pie pumpkin (you can sub another 2 acorn or 1 medium butternut squash)<\/li>\n 2 medium bunches scallions<\/li>\n 1 small bunch fresh cilantro<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 small bunch\/container fresh thyme (can sub \u00bd teaspoon dry thyme in Beef Stew, if desired)<\/li>\n 1 small bunch\/container fresh basil<\/li>\n 1 head butter lettuce<\/li>\n 2 medium bunches Lacinato kale<\/li>\n \u00bd small head red cabbage (or 1 small bag pre-shredded)<\/li>\n 1 (1-pound) bag\/clamshell fresh baby spinach<\/li>\n 1 (1-pound) bag\/clamshell mixed greens<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 2 medium vine-ripened tomato<\/li>\n 1 small red onion<\/li>\n 1 small PLUS 1 medium PLUS 1 large yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 1\/3 pound 93% lean ground turkey<\/li>\n 4 boneless, skinless chicken breasts or thighs (about 2 pounds)<\/li>\n 1 (8-ounce) boneless, skinless chicken breast (can buy 6 ounces pre-cooked for Waldorf Cups, if desired)<\/li>\n 1 pound 90% lean ground pork<\/li>\n 1 \u00bc pounds peeled and deveined shrimp<\/li>\n 1 package center-cut bacon<\/li>\n 2 pounds beef chuck<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 loaf sliced whole grain bread<\/li>\n 1 small loaf sourdough bread<\/li>\n 1 small package old fashioned oats<\/li>\n 1 small package (6-inch) corn tortillas (you need 8)<\/li>\n 1 (1-pound) package pasta shells (like Delallo)<\/li>\n 1 (12-ounce) package vermicelli rice noodles<\/li>\n 1 package quick cooking rice (such as Uncle Ben\u2019s)<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Cooking spray<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Ground cinnamon<\/li>\n Ground nutmeg<\/li>\n Vanilla extract<\/li>\n Pure maple syrup<\/li>\n Reduced sodium soy sauce*<\/li>\n Chili powder<\/li>\n Ancho chili powder<\/li>\n Smoked paprika<\/li>\n Paprika<\/li>\n Cumin<\/li>\n Oregano<\/li>\n Garlic powder<\/li>\n Mayonnaise<\/li>\n Red wine vinegar<\/li>\n Cayenne pepper<\/li>\n Turmeric<\/li>\n Light vinaigrette (or make your own with ingredients in list)<\/li>\n Balsamic vinegar<\/li>\n Apple cider vinegar<\/li>\n Honey<\/li>\n Bay leaves<\/li>\n Dijon mustard<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 18-pack large eggs<\/li>\n 1 (14-ounce) package extra-firm tofu<\/li>\n 1 package pre-made pie dough (for 1 [9-inch] deep dish)<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese<\/li>\n 1 small wedge fresh parmesan cheese<\/li>\n 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Shrimp, Peas and Rice, if desired)<\/li>\n 1 small package Gorgonzola cheese<\/li>\n 1 small tub part-skim ricotta cheese<\/li>\n 1 pint unsweetened almond milk (or milk of your choice)<\/li>\n 1 (8-ounce) container skim milk<\/li>\n 1 small box unsalted butter<\/li>\n 1 (8-ounce) container nonfat plain Greek yogurt<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 (8-ounce) can tomato sauce<\/li>\n 1 (10-ounce) can RoTel diced tomatoes with green chilies<\/li>\n 1 small jar or tub (fresh) salsa<\/li>\n 1 (32-ounce) carton chicken bone broth or chicken broth<\/li>\n 1 (32-ounce) carton low or reduced sodium chicken broth<\/li>\n 1 (32-ounce) carton beef broth<\/li>\n 1 (15-ounce) can fat free refried beans<\/li>\n 1 (14.5-ounce) can pink or red beans<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package chicken bouillon cubes<\/li>\n 1 small bottle red wine<\/li>\n 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)<\/li>\n 1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 small package pecan halves (if buying from bulk bin, you need \u00bd cup)<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"posted November 4, 2022 by Gina This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible weight loss meal plan including […]<\/p>\n","protected":false},"author":1,"featured_media":10112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/10111"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=10111"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/10111\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/10112"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=10111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=10111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=10111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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