<\/p>\nA free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.<\/p>\n
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<\/noscript><\/p>\n7-Day Healthy Meal Plan<\/strong><\/h2>\nAugust is winding down, summer is on it\u2019s way out, it is almost Labor Day and that means back to school\u2014say it isn\u2019t so!!! However, I am looking forward to spending the long weekend with family and friends and making some favorites like Grilled Crab Legs, Easy Inside Out Turkey Cheeseburgers or Grilled Hawaiian Teriyaki Burgers with some Perfectly Grilled Zucchini on the side. Don\u2019t forget dessert- Red, White and Blue Fruit Skewers with Cheesecake Yogurt Dip, quick and easy!<\/p>\n
<\/h2>\nWhy Should Everyone Meal Plan?<\/h2>\n Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!<\/p>\n
About 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 for you to add more food, 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. You should aim for around 1500 calories* per day.<\/p>\n
There\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 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>\n
THE DETAILS:<\/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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!<\/p>\n
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I\u2019ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you\u2019ll notice I use often, so you may already have a lot of them.<\/p>\n
And last, but certainly not least, this meal plan is flexible and realistic. There\u2019s plenty<\/strong> of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you\u2019re using these plans, this will help me decide if I should continue sharing them!<\/p>\nMONDAY (8\/30)<\/strong> B: Banana Nut Protein Oats (6B 6G 3P) L: Chicken Salad with Avocado (4B 10G 10P) over 1 \u00bd cups mixed greens (0B 0G 0P) D: Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P) with 1 \u00bd servings of Vegan Caesar Salad (5B 5G 5P)<\/p>\nTotals: WW Points\u00a022B 29G 25P, Calories 1,090*<\/p>\n
TUESDAY (8\/31)<\/strong> B: Green Monster Smoothie (7B 3G 7P) L: LEFTOVER Summer Cavatelli with Corn Tomatoes and Zucchini (7B 8G 7P) D: Turkey Picadillo (5B 5G 5P) with \u00be cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)<\/p>\nTotals: WW Points 26B 23G 21P, Calories 1,041*<\/p>\n
WEDNESDAY (9\/1)<\/strong> B: Banana Nut Protein Oats (6B 6G 3P) L: Chicken Salad with Avocado (4B 10G 10P) over 1 \u00bd cups mixed greens (0B 0G 0P) D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)<\/p>\nTotals: WW Points 17B 23G 20P, Calories 889*<\/p>\n
THURSDAY (9\/2)<\/strong> B: Green Monster Smoothie (7B 3G 7P) L: Chicken Salad with Avocado (4B 10G 10P) over 1 \u00bd cups mixed greens (0B 0G 0P) D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)<\/p>\nTotals: WW Points 24B 24G 30P,\u00a0Calories 1,026*<\/p>\n
FRIDAY (9\/3)<\/strong> B: Banana Nut Protein Oats (6B 6G 3P) L: LEFTOVER Grilled Vegetable Orzo Pasta Salad (7B 7G 7P) D: 2 Baked Corn and Crab Cakes (5B 8G 4P) \u00a0with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)<\/p>\nTotals: WW Points 22B 25G 18P, Calories 955*<\/p>\n
SATURDAY (9\/4)<\/strong> B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and fresh salsa (0B 0G 0P), 2 slices bacon (2B 2G 2P) and 1 slice whole grain toast (3B 3G 3P) L: Sausage, Pepper and Onion Stromboli (7B 7G 7P) D: DINNER OUT OR ORDER IN!<\/p>\nTotals: WW Points 13B 17G 13P, Calories 640*<\/p>\n
SUNDAY (9\/5)<\/strong> B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P) L: LEFTOVER Sausage, Pepper and Onion Stromboli (7B 7G 7P) D: Caprese Chicken Skillet (7B 10G 7P)<\/p>\nTotals: WW Points 18B 23G 18P, Calories 983*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n
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<\/noscript><\/p>\n*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n2 small PLUS 3 medium (ripe) bananas (put the 2 small in the freezer)<\/li>\n 7 medium lemons<\/li>\n 3 medium ears of corn<\/li>\n 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado<\/li>\n 1 pound fresh string beans<\/li>\n 1 medium head cauliflower<\/li>\n 1 pound broccoli florets<\/li>\n 1 medium PLUS 1 large zucchini<\/li>\n 1 small PLUS 2 medium red bell peppers<\/li>\n 1 medium yellow bell pepper<\/li>\n 2 large heads garlic<\/li>\n 2 medium radishes<\/li>\n 1 small bunch scallions<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 small bunch fresh cilantro (optional, for Picadillo)<\/li>\n 1 small bunch\/container fresh chives (can sub 2 tablespoons scallion green in Vegan Caesar, if desired)<\/li>\n 1 small PLUS 1 large bunch\/container fresh basil<\/li>\n 1 small bunch\/container fresh rosemary (can sub 1 teaspoon dry in Lamb Chops, if desired)<\/li>\n \u00bd small head white cabbage<\/li>\n 2 medium bunches Lacinato kale<\/li>\n 1 (5-ounce) container baby spinach<\/li>\n 1 (5-ounce) container mixed greens<\/li>\n 3 small heads romaine lettuce<\/li>\n 1 small container microgreens (optional, for Vegan Caesar)<\/li>\n 1 medium PLUS 7 large vine-ripened tomatoes<\/li>\n 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes<\/li>\n 1 small PLUS 1 medium red onion<\/li>\n 1 medium yellow onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 rotisserie chicken<\/li>\n 1.3 pounds 93% lean ground turkey<\/li>\n 1 pound peeled and deveined jumbo shrimp<\/li>\n 1 pound premium lump crab meat<\/li>\n 2 raw Italian chicken sausage links<\/li>\n 1 \u00bd pounds (4 small) boneless, skinless chicken breasts<\/li>\n 1 large package center-cut bacon (you need 16 slices)<\/li>\n 1 \u00be pounds (8) bone-in lamb loin chops<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 small package quick oats<\/li>\n 1 (1-pound) package cavatelli pasta (can buy fresh, if desired)<\/li>\n 1 package orzo pasta<\/li>\n 1 small loaf sliced whole grain bread<\/li>\n 1 small package dry brown rice (or 3 cups pre-cooked)<\/li>\n 1 small box reduced-fat Ritz crackers<\/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 Pure maple syrup<\/li>\n Red pepper flakes<\/li>\n Dijon mustard<\/li>\n Cumin<\/li>\n Bay leaves<\/li>\n Apple cider vinegar<\/li>\n Red wine vinegar<\/li>\n Light mayonnaise<\/li>\n Thyme<\/li>\n Honey<\/li>\n Balsamic vinegar<\/li>\n Sesame seeds (optional, for topping Stromboli)<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 (16-ounce) container liquid egg whites<\/li>\n 1 (18-pack) large eggs<\/li>\n 1 small tub fresh salsa (I like La Salsa Chilena)<\/li>\n 1 small wedge fresh Pecorino Romano<\/li>\n 1 small wedge fresh Parmesan cheese (can sub Pecorino for serving with Shrimp Scampi, if desired)<\/li>\n 1 pint unsweetened vanilla almond milk (or milk of your choice)<\/li>\n 1 small tub part-skim mozzarella pearls (can buy a small chunk and cut into pieces, if desired)<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n 1 small box butter<\/li>\n 1 (17.5-ounce) container plain nonfat Greek yogurt<\/li>\n 1 pint 1% buttermilk<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 jar arrabiatta sauce (I like Delallo)<\/li>\n 1 small jar marinara (or ingredients to make your own. Can sub \u00be cup arrabiatta sauce in Summer Cavatelli, if desired)<\/li>\n 1 (8-ounce) can tomato sauce<\/li>\n 1 small jar pitted green Spanish olives<\/li>\n 1 small jar capers<\/li>\n 1 small jar Better n Peanut butter, PB2 or regular peanut butter<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 Delallo pizza dough kit<\/li>\n 1 small bottle liquid vanilla protein shake (I like Orgain\u2019s)<\/li>\n 1 small package raw cashews (if buying from bulk bin, you need \u00bd cup)<\/li>\n 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 small package chopped walnuts (if buying from bulk bin, you need about 2 tablespoons)<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
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