<\/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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7-Day Healthy Meal Plan<\/strong><\/h2>\nOne thing I love about fall\u2014-soups! Especially when I can plan ahead for busy nights\u2013I know everyone\u2019s schedule is crazy- school is back in, kids have practices, footballs games, etc.- all fun things but still time consuming! I love a soup that can be thrown in a slow cooker in the morning and ready when you get home like my Lasagna Soup, or one that can be whipped up in an instant pot like my Chunky Beef, Cabbage and Tomato Soup.<\/p>\n
These are all free each week, but I know it\u2019s not a one size fits all. If you were willing to pay a small fee monthly to make them vegetarian, gluten-free, etc what would you hope to see?<\/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\/20)<\/strong>Totals: WW Points 17B 28G 10P, Calories 1,008*<\/p>\n
TUESDAY (9\/21)<\/strong>Totals: WW Points 9B 23G 9P, Calories 837*<\/p>\n
WEDNESDAY (9\/22)<\/strong>Totals: WW Points 19B 22G 14P, Calories 954*<\/p>\n
THURSDAY (9\/23)<\/strong>Totals: WW Points 20B 23G 15P,\u00a0Calories 978*<\/p>\n
FRIDAY (9\/24)<\/strong>Totals: WW Points 17B 22G 12P, Calories 965*<\/p>\n
SATURDAY (9\/25)<\/strong>Totals: WW Points 11B 14G 11P, Calories 607*<\/p>\n
SUNDAY (9\/26)<\/strong>Totals: WW Points 24G 24B 23P, Calories 994*<\/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.
*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 PLUS 1 large apple<\/li>\n 4 medium pears<\/li>\n 1 small PLUS 4 medium bananas<\/li>\n 2 dry pints berries (your choice)<\/li>\n 1 (6-ounce) package black berries<\/li>\n 1 medium lime<\/li>\n 1 medium lemon<\/li>\n 1 small (4-ounce) PLUS 1 medium (5-ounce) avocado<\/li>\n 2 medium heads garlic<\/li>\n 1 (2-inch) piece fresh ginger<\/li>\n 1 small package sprouts (such as daikon radish)<\/li>\n 2 bunches broccolini<\/li>\n 1 pound (2 medium) zucchini<\/li>\n 1 medium English cucumber<\/li>\n 2 medium ears of corn<\/li>\n 1 medium sweet potato<\/li>\n 1 (1 \u00bd-pound) pumpkin, acorn or butternut squash<\/li>\n 2 large bunches scallions<\/li>\n 1 small bunch cilantro<\/li>\n 1 small bunch\/container fresh chives (can sub scallion greens as garnish on Egg Salad, if desired)<\/li>\n 1 small bunch\/container fresh thyme (can sub dry in Beef Stew, if desired)<\/li>\n 1 (6-ounce) bag\/clamshell fresh baby spinach<\/li>\n 1 (6-ounce) bag\/clamshell fresh baby arugula<\/li>\n 1 (6-ounce) bag\/clamshell mixed greens<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 1 medium vine-ripened tomato<\/li>\n 1 medium red onion<\/li>\n 1 small PLUS 1 medium PLUS 1 large yellow onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 pound large peeled and deveined shrimp<\/li>\n 1 1\/3 pounds boneless, skinless chicken breasts<\/li>\n 1 \u00bc pounds 93% lean ground turkey<\/li>\n 1 pound wild salmon<\/li>\n 2 pounds beef chuck<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 package whole wheat ziti or cavatappi (I like Delallo)<\/li>\n 2 small sandwich rolls (can sub sliced bread in Egg and Scallion Sandwich, if desired)<\/li>\n 1 package dry brown rice (or 5 \u00bd cups pre-cooked)<\/li>\n 1 package white whole wheat flour (I like King Arthur)<\/li>\n 1 small loaf whole grain sliced bread<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Vegetable oil<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Baking spray<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Cinnamon<\/li>\n Nutmeg<\/li>\n Ginger<\/li>\n Red wine vinegar<\/li>\n Garlic powder<\/li>\n Oregano<\/li>\n Pure maple syrup<\/li>\n Regular or light mayonnaise<\/li>\n Reduced sodium soy sauce*<\/li>\n Wasabi paste (in a tube)<\/li>\n Sesame oil<\/li>\n Red pepper flakes<\/li>\n Toasted sesame seeds<\/li>\n Sriracha sauce<\/li>\n Cumin<\/li>\n Chili powder<\/li>\n Paprika<\/li>\n Bay leaves<\/li>\n Mirin<\/li>\n Rice wine vinegar<\/li>\n All spice<\/li>\n Vanilla extract<\/li>\n Champagne vinegar<\/li>\n Basil<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 dozen large eggs<\/li>\n 1 small box unsalted butter<\/li>\n 1 small tub sour cream<\/li>\n 1 small tub part-skim ricotta cheese<\/li>\n 1 (8-ounce) bag part-skim mozzarella cheese<\/li>\n 1 small wedge Pecorino Romano<\/li>\n 1 small wedge gruyere cheese (can sub \u00bd ounce shredded Pecorino in Chicken Rice Bowl, if desired)<\/li>\n 1 (32-ounce) container 0% fat plain yogurt (I like Stonyfield)<\/li>\n 1 (6-ounce) container plain whole milk Greek yogurt<\/li>\n 1 (8-ounce) container unsweetened almond milk<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 (15-ounce) can chickpeas<\/li>\n 1 (6-ounce) can wild albacore tuna (I like American Tuna)<\/li>\n 1 small jar capers<\/li>\n 1 jar marinara (or ingredients to make your own)<\/li>\n 1 (14.5-ounce) can fire roasted diced tomatoes<\/li>\n 1 (10-ounce) can RoTel mild tomatoes with green chilies<\/li>\n 1 (8-ounce) can tomato sauce<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 small can\/jar chipotle peppers in adobo<\/li>\n 1 large jar unsweetened apple sauce (or ingredients to make your own)<\/li>\n 1 (32-ounce) carton beef broth<\/li>\n 1 small jar peanut or almond butter<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 small bag frozen strawberries<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package raw sugar<\/li>\n 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)<\/li>\n 1 small package light brown sugar<\/li>\n 1 small container agave<\/li>\n 1 medium bag pecan halves<\/li>\n 1 small package chopped walnuts<\/li>\n 1 bottle red wine<\/li>\n Baking soda<\/li>\n Slivered almonds, chia or flax seeds (optional, for Smoothie Bowls)<\/li>\n 1 package nori (roasted seaweed)<\/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 17, 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":1951,"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\/1950"}],"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=1950"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1950\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1951"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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