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 So, I am not the biggest sports fan out there, but I have lots of friends and family that are! So if you are a Saturday college football\u00a0 fan, Sunday NFL\u2019er, baseball fan (congrats to Aaron Judge!) or a hockey fan (wow there are a lot of sports going on at one time lol!), have I got the perfect game day appetizer for you! Try these Loaded Nachos with Ground Turkey, Beans and Cheese, my Buffalo Chicken Dip or Pastrami Reuben Egg Rolls (which you can cut in half for serving).\u00a0 Need to feed a larger crowd? Check out my Sloppy Joe Recipe or Quick Beef Chili, either way you can\u2019t go wrong!<\/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 (10\/10)<\/strong>Total Calories: 1,067*<\/p>\n
TUESDAY (10\/11)<\/strong>WEDNESDAY (10\/12)<\/strong>Total Calories: 991*<\/p>\n
THURSDAY (10\/13)<\/strong>Total Calories: 1,100*<\/p>\n
FRIDAY (10\/14)<\/strong>SATURDAY (10\/15)<\/strong>Total Calories: 716*<\/p>\n
SUNDAY (10\/16)<\/strong>Total Calories: 1,068*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n6 medium ripe bananas<\/li>\n 1 medium apple<\/li>\n 4 medium oranges<\/li>\n 1 medium lime<\/li>\n 2 medium lemons<\/li>\n 2 small jalapenos (1 is optional, for Enchilada Meatloaf)<\/li>\n 1 large head garlic<\/li>\n 1 medium shallot<\/li>\n 1 medium (6-ounce) Hass avocado<\/li>\n 2 pounds (4 medium) Yukon Gold potatoes<\/li>\n 1 \u00bd pounds (3 large) Russet or New potatoes<\/li>\n 1 pound Brussels sprouts<\/li>\n 2 medium cucumbers<\/li>\n 3 medium red bell peppers<\/li>\n \u00bc pound broccoli florets<\/li>\n \u00bd pound mushrooms<\/li>\n 1 small bunch celery<\/li>\n 1 large bag baby carrots<\/li>\n 1 small head butter lettuce (use 2 leaves in Turkey Club)<\/li>\n 1 (1-pound) clamshell\/bag mixed greens<\/li>\n 1 large bunch scallions<\/li>\n 1 small bunch\/container fresh rosemary<\/li>\n 1 small bunch\/container fresh thyme<\/li>\n 1 small bunch\/container fresh sage<\/li>\n 1 medium bunch fresh cilantro<\/li>\n 1 small bunch fresh Italian parsley<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 1 small vine-ripened tomato<\/li>\n 4 small PLUS 2 medium yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n3 ounces sliced deli turkey breast (I like Boar\u2019s Head)<\/li>\n 1 package turkey bacon (such as Applegate. Sub turkey bacon on Turkey Club)<\/li>\n 1 small package turkey pepperoni<\/li>\n 1 \u00bd pounds 93% lean ground turkey<\/li>\n 1 pound 95% lean ground beef<\/li>\n 1 pound Italian chicken sausage<\/li>\n 8 chicken drumsticks<\/li>\n 1 pound (4) boneless, skinless chicken thighs<\/li>\n 1 (1-pound) salmon fillet<\/li>\n 6 ounces sliced Nova lox<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 medium package quick oats<\/li>\n 1 small loaf whole grain sliced bread (can sub 1 whole wheat bun for Turkey Club, if desired)<\/li>\n 1 medium package unbleached all-purpose flour<\/li>\n 1 small package egg noodles<\/li>\n 1 package dry soba noodles<\/li>\n 1 small package long grain white or jasmine rice<\/li>\n 1 package whole wheat buns<\/li>\n 1 package seasoned panko<\/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 Cinnamon<\/li>\n Vanilla extract<\/li>\n Light or regular mayonnaise<\/li>\n Chili powder<\/li>\n Smoked paprika<\/li>\n Paprika<\/li>\n Ground ginger<\/li>\n Light vinaigrette dressing<\/li>\n Cumin<\/li>\n Onion powder<\/li>\n Garlic powder<\/li>\n Worcestershire sauce<\/li>\n Toasted sesame oil<\/li>\n Coconut aminos<\/li>\n Sriracha sauce<\/li>\n Bay leaves<\/li>\n Crushed red pepper flakes (optional, for serving with Pizza bites)<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n2 dozen large eggs<\/li>\n 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)<\/li>\n 1 small tub light sour cream<\/li>\n 1 small box regular or unsalted butter<\/li>\n 1 small wedge fresh Parmesan cheese<\/li>\n 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese<\/li>\n 1 (8-ounce) bag shredded Mexican cheese blend (can sub 1\/3 cup shredded Pepper Jack or Colby Jack on Enchilada Meatloaf, if desired)<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n 1 small block gruyere cheese<\/li>\n 1 (8-ounce) container 2% milk<\/li>\n 1 (8-ounce) container half and half<\/li>\n 1 (8-ounce) container nonfat milk<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 small jar peanut (or other nut) butter<\/li>\n 1 can mild enchilada sauce (or ingredients to make your own)<\/li>\n 1 (15-ounce) reduced sodium black beans<\/li>\n 1 (4-ounce) mild chopped green chilies<\/li>\n 1 small jar marinara or pizza sauce<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 (32-ounce) carton low sodium chicken broth<\/li>\n 1 (14.5-ounce) can chicken broth<\/li>\n 1 (14.5-ounce) can beef broth<\/li>\n 1 small jar capers<\/li>\n 1 small jar apricot preserves<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 (10-ounce) package frozen mixed vegetables<\/li>\n 1 small package frozen corn kernels<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small container vanilla protein powder (I like Orgain)<\/li>\n 1 package sugar free chocolate chips (such as Lily\u2019s)<\/li>\n 1 small package chopped pecans (if buying from bulk bin, you need \u00bd cup)<\/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 October 7, 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":9633,"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\/9632"}],"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=9632"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/9632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/9633"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=9632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=9632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=9632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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