<\/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>\nFall festivals, fall fun, fall desserts!!! What could be better than that lol!!\u00a0 I love a good snack and a scrumptious dessert at the end of a meal don\u2019t you? Here are some of my favorites snacks\u2013 Pumpkin Pistachio Energy Balls, Smoky BBQ Spiced Roasted Pumpkin Seeds and I love these Donut-Shaped Apple Snacks for the kids! I also love these fall desserts- Maple Pecan Cheesecake Shooters, Cinnamon Apple Crisp and my Oatmeal Raisin Walnut Cookies.<\/p>\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 (10\/11)<\/strong>TUESDAY (10\/12)<\/strong>Totals: WW Points 15B 22G 10P, Calories 943*<\/p>\n
WEDNESDAY (10\/13)<\/strong>Totals: WW Points 17P 18G 14P, Calories 988*<\/p>\n
THURSDAY (10\/14)<\/strong>Totals: WW Points\u00a017B 26G 17P,\u00a0Calories 1,148*<\/p>\n
FRIDAY (10\/15)<\/strong>Totals: WW Points 21B 23G 17P, Calories 1,144*<\/p>\n
SATURDAY (10\/16)<\/strong>Totals: WW Points 13G 16G 12P, Calories 629*<\/p>\n
SUNDAY (10\/17)<\/strong>Totals: WW Points 21B 23G 17P, Calories 918*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate
**Freeze any leftover you\/your family won\u2019t eat.
*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 ripe bananas<\/li>\n 1 medium apple (any variety)<\/li>\n \u00bc pound red seedless grapes<\/li>\n 8 medium oranges<\/li>\n 2 medium lemons<\/li>\n 1 medium lime (optional, for serving with Turkey Skillet)<\/li>\n 2 small (5-ounce) Hass avocados<\/li>\n 1 large head garlic<\/li>\n 1 medium shallot<\/li>\n 1 small jalapeno<\/li>\n 1 small red bell pepper<\/li>\n 1 small green bell pepper<\/li>\n 5 Persian cucumbers (or 1 extra large English)<\/li>\n 2 medium zucchini<\/li>\n \u00bd pound sliced white mushrooms<\/li>\n 1 pound butternut squash<\/li>\n \u00be pound green beans<\/li>\n 1 large head cauliflower (save 12 ounces for Salmon Chowder)<\/li>\n 2 \u00bd pounds broccoli florets<\/li>\n 3 small red potatoes<\/li>\n 1 small bunch celery<\/li>\n 4 medium carrots<\/li>\n 1 small bag baby carrots<\/li>\n 1 bunch Lacinato kale<\/li>\n 1 large head Romaine lettuce<\/li>\n 1 small head Iceberg lettuce (can sub 4 leaves Romaine in Turkey Club, if desired)<\/li>\n 1 (1-pound) clamshell mixed greens<\/li>\n 2 large bunches scallions<\/li>\n 1 small bunch\/container fresh chives (can sub scallion greens, if desired)<\/li>\n 1 small bunch fresh cilantro<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 2 medium PLUS 1 large vine-ripened tomato<\/li>\n 1 medium heirloom tomato<\/li>\n 1 small red onion<\/li>\n 2 medium yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 (7-ounce) boneless, skinless chicken breast<\/li>\n 2 pounds (8) boneless, skinless thin chicken breast cutlets<\/li>\n 4 medium bone-in chicken thighs<\/li>\n 2 pounds 93% lean ground turkey<\/li>\n 1 pound 93% lean ground beef<\/li>\n \u00bd pound hot-smoked salmon<\/li>\n 1 package center-cut bacon<\/li>\n 6 ounces thinly sliced deli turkey breast (I like Boar\u2019s Head)<\/li>\n 1 pound sushi grade tuna<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 small package quick oats<\/li>\n 1 package whole wheat elbow pasta<\/li>\n 1 package whole wheat penne<\/li>\n 1 loaf thin-sliced whole grain bread (I like Daves Killer Bread)<\/li>\n 1 package panko breadcrumbs<\/li>\n 1 package unseasoned breadcrumbs<\/li>\n 1 package dry short grain brown rice (or 5 cups cooked)<\/li>\n 1 package unbleached all-purpose flour<\/li>\n 1 small package white whole wheat flour<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Coconut 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 Light mayonnaise<\/li>\n Onion powder<\/li>\n Garlic powder<\/li>\n Sriracha sauce<\/li>\n Cumin<\/li>\n Red wine vinegar<\/li>\n Worcestershire sauce<\/li>\n Mustard powder<\/li>\n Oregano<\/li>\n Thyme<\/li>\n Pumpkin pie spice<\/li>\n Nutmeg<\/li>\n Cinnamon<\/li>\n Vanilla extract<\/li>\n Sesame oil<\/li>\n Reduced sodium soy sauce*<\/li>\n Black sesame seeds<\/li>\n Light vinaigrette dressing (or make your own with ingredients in list)<\/li>\n Bay leaves<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 18-pack large eggs<\/li>\n 1 pint liquid egg whites<\/li>\n 1 box unsalted butter (sub 1 tablespoons for salted in Mashed Cauliflower and add an extra pinch of salt)<\/li>\n 1 pint low fat buttermilk<\/li>\n 1 pint skim milk<\/li>\n 1 pint whole milk<\/li>\n 1 (8-ounce) container 2% milk<\/li>\n 1 pint half and half<\/li>\n 1 (6-ounce) container nonfat plain Greek yogurt<\/li>\n 1 medium wedge fresh Parmesan cheese<\/li>\n 1 (8-ounce) bag shredded cheddar cheese<\/li>\n 1 small block gruyere cheese<\/li>\n 1 small chunk feta cheese<\/li>\n 1 (8-ounce) box reduced fat cream cheese<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 small jar salsa<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 (32-ounce) carton reduced sodium chicken broth<\/li>\n 1 (14.5-ounce) can low sodium chicken broth<\/li>\n 1 (14.5-ounce) can low sodium vegetable broth<\/li>\n 1 (32-ounce) carton beef broth<\/li>\n 1 (15-ounce) can black beans<\/li>\n 1 (15-ounce) can chickpeas<\/li>\n 1 (15-ounce) can pumpkin puree<\/li>\n 1 (14.5-ounce) can crushed tomatoes<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 medium bag frozen corn kernels<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n2 (11-ounce) bottles Orgain\u2019s liquid vanilla protein shake<\/li>\n 1 package raw sugar<\/li>\n 1 bottle dry white wine<\/li>\n 1 (2.25-ounce) bag chopped walnuts<\/li>\n Baking soda<\/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 October 8, 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":2384,"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\/2383"}],"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=2383"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/2383\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/2384"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=2383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=2383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=2383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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