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 hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don\u2019t stress!\u00a0 It is OK to indulge every now and then, just recalibrate and keep going!<\/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\/28)<\/strong>Total Calories: 1,024**<\/p>\n
TUESDAY (11\/29)<\/strong>WEDNESDAY (11\/30)<\/strong>Total Calories: 1,107**<\/p>\n
THURSDAY (12\/1)<\/strong>Total Calories: 1,190**<\/p>\n
FRIDAY (12\/2)<\/strong>Total Calories: 1151**<\/p>\n
SATURDAY (12\/3)<\/strong>Total Calories: 634**<\/p>\n
SUNDAY (12\/4)<\/strong>*Prep Mon-Wed breakfast and lunch Sunday night, if desired.
# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n3 medium very ripe bananas<\/li>\n 2 medium lemons<\/li>\n 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados<\/li>\n 5 Persian cucumbers (can sub 2 medium English cucumbers, if desired)<\/li>\n \u00bd pound Brussels sprouts (or 4 cup pre-shredded)<\/li>\n 1 small PLUS 1 medium head cauliflower<\/li>\n \u00bd pound broccoli florets<\/li>\n 2 pounds Yukon Gold potatoes<\/li>\n 2 medium Russet potatoes<\/li>\n 10 ounces sliced shiitake mushrooms<\/li>\n 1 small red bell pepper<\/li>\n 1 small poblano pepper<\/li>\n 1 pound green beans<\/li>\n 1 large (2-pound) butternut squash<\/li>\n 1 pound baby bok choy<\/li>\n 2 large head garlic<\/li>\n 1 (1-inch) piece fresh ginger<\/li>\n 1 medium shallot<\/li>\n 1 medium bag baby carrots<\/li>\n 1 (5-ounce) bag\/clamshell baby kale<\/li>\n 1 (1-pound) bag\/clamshell baby arugula<\/li>\n 1 (5-ounce) bag\/clamshell baby spinach<\/li>\n 1 small head Romaine lettuce<\/li>\n 1 small bunch Lacinato kale<\/li>\n 2 medium bunches scallions<\/li>\n 1 small container\/bunch chives<\/li>\n 1 small container\/bunch fresh dill<\/li>\n 1 small container\/bunch fresh basil<\/li>\n 1 small container\/bunch fresh thyme (can sub 1 teaspoon dry thyme in Stuffed Butternut Squash, if desired)<\/li>\n 1 medium container\/bunch fresh Thai basil (can sub \u00bd cup traditional basil Ginger Chicken Stir Fry, if desired)<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 2 medium plum tomatoes<\/li>\n 1 medium red onion<\/li>\n 1 small white onion<\/li>\n 2 small yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 rotisserie chicken<\/li>\n 1 \u00bd pounds thin sliced boneless, skinless chicken breast cutlets<\/li>\n 1 pound sweet Italian chicken sausage<\/li>\n 1 package center-cut bacon<\/li>\n 2 pounds 93% lean ground beef<\/li>\n 1 (2-pound) skin-on salmon filet<\/li>\n 1 pound sushi grade tuna<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 package quick oats<\/li>\n 1 large package crunchy corn taco shells (you need 16)<\/li>\n 1 small package whole wheat pitas<\/li>\n 1 (8-ounce) multi-grain baguette<\/li>\n 1 small package unbleached all-purpose flour<\/li>\n 1 small package dry quinoa (or \u00bd cup pre-cooked)<\/li>\n 1 small package dry brown rice (or 2 cups pre-cooked)<\/li>\n 1 small package dry wild rice<\/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 Vanilla extract<\/li>\n Pumpkin pie spice<\/li>\n Apple cider vinegar<\/li>\n Dijon mustard<\/li>\n Pure maple syrup<\/li>\n Cumin<\/li>\n Chili powder<\/li>\n Paprika<\/li>\n Smoked paprika<\/li>\n Coriander<\/li>\n Oregano<\/li>\n Bay leaves<\/li>\n Green Tabasco<\/li>\n Sriracha sauce<\/li>\n Reduced sodium soy sauce*<\/li>\n Chili paste<\/li>\n Toasted sesame oil<\/li>\n Light mayonnaise<\/li>\n Rice vinegar<\/li>\n Rice wine<\/li>\n Wasabi paste<\/li>\n Furikake (I like Eden Shake)<\/li>\n Light vinaigrette dressing (or make your own with ingredients in list)<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 (18-pack) large eggs<\/li>\n 1 small box salted butter or tub of whipped butter<\/li>\n 1 package pre-cooked lentils (can buy dry [green or brown] and cook yourself, if desired)<\/li>\n 1 large wedge fresh Parmesan cheese<\/li>\n 1 pint skim milk<\/li>\n 1 pint 1% reduced fat milk<\/li>\n 1 small tub light sour cream<\/li>\n 1 (8-ounce) bag reduced fat shredded sharp cheese<\/li>\n 1 (8-ounce) bag shredded cheddar cheese (can sub 1 cup reduced fat cheddar in Tacos, if desired)<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella<\/li>\n 1 small container whipped cream or dairy free whipped cream (optional, for topping Overnight Oats)<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 small jar pumpkin butter (or ingredients to make your own)<\/li>\n 1 small jar peanut butter<\/li>\n 1 (32-ounce) carton low sodium chicken broth<\/li>\n 1 (32-ounce) carton reduced sodium chicken broth<\/li>\n 1 (32-ounce) carton chicken broth<\/li>\n 1 (15-ounce) can chickpeas<\/li>\n 1 (12-ounce) jar roasted red peppers<\/li>\n 1 (8-ounce) can tomato sauce<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 small package shelled edamame<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\nCornstarch<\/li>\n 1 small package vanilla protein powder (I like Orgain)<\/li>\n 1 package sugar free chocolate chips (such as Lily's)<\/li>\n 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)<\/li>\n 1 small package granulated sugar (or sugar substitute such as Monk Fruit)<\/li>\n 1 (1-pound) package dry black beans<\/li>\n 1 small package fruit juice sweetened dried cranberries (if buying from bulk bin, you need \u00bc cup)<\/li>\n 1 medium package pecan or walnut halves (if buying from bulk bin, you need about \u00be cup)<\/li>\n 1 small package dry roasted peanuts (if buying from bulk bin, you need 1\/3 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 26, 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":10499,"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\/10498"}],"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=10498"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/10498\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/10499"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=10498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=10498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=10498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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