Posted December 16, 2022 To Gina
7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and links to the WW recipe builder for personal points.
7 days healthy meal plan
Can you believe it’s almost the end of the year?? I wish everyone a happy Hanukkah and a Merry Christmas. Spending time with family, friends and loved ones are some of the most important things to appreciate this season. How about a Christmas breakfast or brunch? feed the crowd? Check out my yogurt sheet pancakes with mixed berries, veggie ham, and cheese breakfast casserole, or baked oatmeal with blueberries and bananas.
With food prices skyrocketing, many of us have to adjust, scale back, and/or get more creative with our diets. One of the best ways is the MEAL PLAN. Get an extra 5 days of budget-friendly meal plans when you sign up for Relish+ (get your 14-day free trial here!)
The ultimate skinny-taste meal planner
Also, the Skinnytaste Ultimate Meal Planner is now available. The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Purchase the meal planner here:
WWIndividual Point Notes:
We no longer offer points as the points are different for the new Weight Watchers plans, but we do provide a link. WWIndividual Points Recipe builder for all your recipes.look for orange button WW’s personal points are written on the recipe card. Clicking on it will take you to the Weight Watchers website where you can see your WW points and add them to his day (US only; you must be logged into your account). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare For you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook my participation Skinny Taste Facebook Community Join a place where people share pictures of the recipes they’re making hereI love all the ideas you guys share!who want to ride mail listYou can do it subscribe here Never miss a meal plan.
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (12/19)
B: 1 slice of whole grain bread, 1 tablespoon of peanut butter, 1/2 sliced banana
L: Buffalo Chicken Salad (½ recipe)
D: Braised potato and carrot brisket with waffle vegetable racket* (recipe x 2)
Total Calories: 1,135**
Tuesday (12/20)
B: High-protein scrambled eggs with cottage cheese (½ recipe), ¼ cup fresh salsa and 1 oz avocado
L: Braised brisket with potatoes and carrots 1 waffle vegetable latke
D: One-pot chicken fajita pasta
Total Calories: 1,021**
Wednesday (12/21)
B: Savory Cottage Cheese Bowl
L: Braised brisket with potatoes and carrots 1 waffle vegetable latke
D: Butternut squash galette and fall brussels sprouts salad with apples, pecans and blue cheese
Total Calories: 1,092**
Thursday (12/22)
B: Savory Cottage Cheese Bowl
L: Red Onion and Gorgonzola Orange and Arugula Salad Leftover Butternut Squash Galette
D: Quick Beef Chili, served with 2 tablespoons shredded cheddar cheese and 1 ounce avocado
Total Calories: 1,105**
Friday (12/23)
B: High-protein scrambled eggs with cottage cheese (½ recipe), ¼ cup fresh salsa and 1 oz avocado
L: Red Onion and Gorgonzola Orange and Arugula Salad Leftover Butternut Squash Galette
D: Dinner out!
Total Calories: 706**
Saturday (12/24)
B: Banana Nut Protein Oats (Recipe x 4)
L: Easy Baked Coconut Shrimp and Easy Crustless Spinach and Feta Pie
D: Cold squid salad, lemon and parsley, drunken mussels with homemade manicotti
Total Calories: 1,382**
Sunday (12/25)
B: Bacon spinach breakfast casserole with gruyere cheese
L: Baked Brie Filo Tart with Craisins and Walnuts and Classic Deviled Eggs
D: Spiral ham mushrooms over apricot rum grass with spinach and bacon served with garlic mashed potatoes
Total Calories: 778**
*Take two drinks for lunch on Tuesdays and Wednesdays.
**This is only a guideline, women should aim for approximately 1500 calories per day. Click here for a convenient calculator
your calorie needsseconds. coffee, drinks, fruits,
Snacks, desserts, wine, etc.
Shopping list
production
- 5 medium bananas
- 1 small sweet apple, such as honey crisp
- two small oranges
- 2 medium lemons
- 1 small (5 oz) plus 1 large (7 oz) hass avocado
- 2 medium head garlic cloves
- 1 small and 1 large shallot
- 4 medium and 1 large red bell pepper
- 2 large yellow peppers
- 1 (1 1/4 pounds) butternut squash (or 3/4 pounds precut)
- ¾ pound Brussels sprouts
- 1 pound zucchini (2 large)
- 2 Persian cucumbers
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 pounds red potatoes (8 medium)
- 2 lbs Russet potatoes (4 large)
- 1 (14 oz) package of baby bella (or crimini) mushrooms
- 1 small carrot and 7 large carrots
- 1 bunch celery
- 1 green onion medium bunch
- 1 small container bunch of fresh chives
- 1 small container/bundle of fresh dill
- 1 bunch of fresh Italian parsley
- 1 bunch of fresh coriander
- 1 bunch fresh thyme
- 1 romaine lettuce or butter lettuce
- 1 (5 oz) container mixed greens (such as baby arugula or spinach)
- 1 (1 lb) container spinach
- 1 pint cherry or grape tomatoes
- 1 red onion
- 5 large white onions
- 1 small, 2 medium and 2 large yellow onions
meat, poultry, fish
- 1 pack of center-cut bacon
- 1 (6-8 lbs) hickory-smoked well-cooked spiral-cut ham
- 1 large beef brisket (5 lbs)
- 1 lb of 93% lean ground beef
- 1 1/4 pounds boneless and skinless chicken breast (you can buy 1 pound small canned or packaged chicken for buffalo chicken salad if desired)
- 1 pound large shrimp, peeled and deveined
- 1 pound of fresh squid
- 2 pounds of live mussels
Cereals*
- 1 loaf sliced whole grain bread
- 1 pack of small pasta such as cavatappi or penne
- 1 pack matzo meal (you can add more flour to the Latkes if you want)
- 1 small packet of whole grains
- All-purpose flour 1 sachet
- 1 small pack of quick oats
- 1 pack of bread crumbs
- 1 packet of Italian seasoned bread crumbs
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like diamond crystal)
- pepper grinder (or raw pepper)
- regular or light mayonnaise
- frank’s red hot sauce
- cumin
- paprika
- Chili powder
- garlic powder
- dijon mustard
- balsamic vinegar
- red wine vinegar
- Honey
- pure maple syrup
- rice vinegar
- crushed red pepper flakes
Dairy products and other refrigerated products
- 3 dozen eggs
- 1 pint of liquid egg white
- 1 quart skimmed milk
- 1 pint 1% milk
- 1 small container whipped butter
- 1 large wedge of fresh Parmesan cheese
- 1 small wheel light breeches
- 1 (8 oz) block of Gruyère cheese (I like Finlandia)
- 1 gorgonzola or blue cheese
- 1 small packet of crushed feta cheese
- 1 (8 oz) package of shredded non-fat mozzarella cheese
- 1 (8 oz) package of shredded cheddar cheese
- 1 small tab light sour cream
- 1 (15 oz) tab partly skimmed ricotta cheese (I like Polly-O)
- 1 (32 oz) container of low-fat cottage cheese (I like Good Culture)
- 1 (11 inch) refrigerated puff pastry
- 1 small container light blue cheese dressing (or ingredients to make your own)
canned and bottled
- 1 small bottle of peanut butter
- 1 (32 oz) carton reduced sodium chicken bouillon 1 (32 oz) carton beef bouillon
- 1 can (14 oz) vegetable broth
- 1 jar marinara (or ingredients to make your own)
- 2 (10 oz) cans RoTel diced tomatoes and green chillies
- 1 (8 oz) can of tomato sauce
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 can (15 oz) reduced-sodium black beans
- 1 small jar of salsa (you can buy fresh from the refrigerated section if you prefer)
- 1 small jar of roasted red pepper
- 1 can/jar of anchovies
- 1 jar of apricot jam
- 1 small bottle unsweetened applesauce (optional, for topping ratke)
- 1 small jar of capers (optional, for topping ratke)
frozen
- 1 package of mini filo shells (such as Athens)
- 2 (10 oz) packs of frozen chopped spinach
Other dry matter
- Baking powder
- 1 small bottle of white wine
- 1 small bottle of dark rum
- 1 light beer (such as Corona Light; beef chili can be served with beef broth if desired)
- 2 (11oz) Cartons of Liquid Vanilla Protein Shake (I like Orgain)
- 1 small package of crasins (you need 4 tbsp if buying from bulk bin)
- 1 shelled pistachio (you’ll need 2 tablespoons if buying from the bulk bin)
- 1 small pack of chopped pecans (you need 1/2 cup if buying from bulk bin)
- 1 walnut, chopped (5 whole if purchased in bulk)
- 1 finely chopped sweetened coconut
*Gluten-free available for purchase if desired
