<\/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
<\/p>\n
7-Day Healthy Meal Plan<\/strong><\/h2>\nMy heart goes out to all of those affected by Hurricane Ida, I know the impacts of this storm were felt far and wide. I also hope that those going back to school for the first time have a safe and healthy year. Don\u2019t forget to check out some of my back to school recipes like\u00a0 Banana Bread Muffin in a Mug for breakfast, Bento Box Turkey Roll Ups for lunch or my Easiest Pasta and Broccoli for an quick dinner on a busy school night.<\/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 (9\/6)<\/strong>Totals: WW Points 18B 23G 18P, Calories 991*<\/p>\n
TUESDAY (9\/7)<\/strong>WEDNESDAY (9\/8)<\/strong>Totals: WW Points 13B 20G 10P, Calories 1,101*<\/p>\n
THURSDAY (9\/9)<\/strong>FRIDAY (9\/10)<\/strong>Totals: WW Points 12B 16G 12P, Calories 959**<\/p>\n
SATURDAY (9\/11)<\/strong>Totals: WW Points\u00a010B 14G 10P, Calories 405**<\/p>\n
SUNDAY (9\/12)<\/strong>Totals: WW Points 25B 26G 25P, Calories 948*<\/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
**Green salad includes 6 cups mixed greens, 2 scallions, \u00bd cup each: tomatoes, cucumber, carrots, and \u00bc cup light
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n2 medium peaches<\/li>\n 2 medium very ripe bananas<\/li>\n 3 medium apples<\/li>\n 1 (6-ounce) container fresh blueberries<\/li>\n 5 medium (6-ounce)<\/li>\n 3 medium lemons<\/li>\n 5 medium limes<\/li>\n 1 large head garlic<\/li>\n 1 small shallot<\/li>\n 1 (2-inch) piece fresh ginger<\/li>\n 2 small jalapenos or serrano chiles<\/li>\n 1 medium ear of corn<\/li>\n 1 small and 4 medium zucchinis<\/li>\n 1 small cucumber<\/li>\n 1 small bunch celery<\/li>\n 1 small PLUS 3 medium carrots<\/li>\n 1 large red bell pepper<\/li>\n 1 pound Brussels sprouts (can buy pre-shredded, if desired)<\/li>\n 1 small bunch scallions<\/li>\n 1 small container alfalfa sprouts<\/li>\n 1 large bunch fresh cilantro<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 small bunch\/container fresh basil<\/li>\n 1 (5-ounce) bag\/clamshell mixed greens<\/li>\n 1 small PLUS 1 large head Romaine lettuce<\/li>\n 1 large head butter (Bibb or Boston) lettuce<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 4 medium PLUS 1 large vine-ripened tomatoes<\/li>\n 2 small red onions<\/li>\n 1 medium white onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n2 pounds jumbo peeled and deveined shrimp<\/li>\n 1 pound 93% lean ground turkey<\/li>\n 1 pound ground chicken<\/li>\n 1 \u00bd pounds (4) boneless, skinless chicken breasts<\/li>\n 1 \u00bd pounds (4) fluke, flounder or halibut fillets<\/li>\n 14 ounces raw Italian chicken sausage<\/li>\n 1 \u00bc pound pork tenderloin<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 package seasoned whole wheat breadcrumbs<\/li>\n 1 small package quick oats<\/li>\n 1 package 100 calorie whole grain hamburger buns (I like Martin\u2019s)<\/li>\n 1 loaf sliced whole grain bread<\/li>\n 1 (8-ounce) multigrain baguette<\/li>\n 1 small package unbleached all-purpose flour<\/li>\n 1 small package corn tortillas<\/li>\n 1 small bag dry brown rice (or 2 cups pre-cooked)<\/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 Honey<\/li>\n Red wine vinegar<\/li>\n White wine vinegar<\/li>\n Balsamic vinegar<\/li>\n Dijon mustard<\/li>\n Crushed red pepper flakes<\/li>\n Garlic powder<\/li>\n Paprika<\/li>\n Regular or light mayonnaise<\/li>\n Reduced sodium soy sauce or Tamari<\/li>\n Sriracha sauce<\/li>\n Sesame oil<\/li>\n Sesame seeds (black and white, if desired)<\/li>\n Thai sweet chili sauce<\/li>\n Rice vinegar<\/li>\n Hoisin sauce<\/li>\n Light vinaigrette dressing (or make your own with ingredients in list)<\/li>\n Vanilla extract<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 large wedge fresh Parmesan cheese<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)<\/li>\n 1 (8-ounce) bag shredded cheddar cheese or Mexican cheese blend<\/li>\n 1 small box butter<\/li>\n 1 pint 1% buttermilk<\/li>\n 1 dozen large eggs<\/li>\n 2 (14-ounce) packages extra firm tofu<\/li>\n 1 (32-ounce) container nonfat plain Greek yogurt<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 small jar capers<\/li>\n 1 small can sliced black olives<\/li>\n 1 (5-ounce) can albacore tuna in water<\/li>\n 1 jar marinara (or ingredients to make your own)<\/li>\n 1 (8-ounce) can water chestnuts<\/li>\n 1 small jar fig butter<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 small bag shelled edamame<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 (8.5-ounce) package dry Ricotta Spinach tortellini (I like Delallo)<\/li>\n 1 (6-ounce) package pecan halves<\/li>\n 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 bottle dry white wine<\/li>\n 1 small package granulated sugar<\/li>\n Baking soda<\/li>\n Baking powder<\/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 September 3, 2021 by Gina A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include […]<\/p>\n","protected":false},"author":1,"featured_media":1632,"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\/1631"}],"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=1631"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1631\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1632"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1631"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1631"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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