7 Day Healthy Meal Plan (Feb 6-12)

7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.

7 days healthy meal plan

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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 subscribe here Never miss a meal plan.

Meal plan:

Monday to 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 (2/6)
B: air fryer breakfast banana split
L: Buffalo chicken salad
D: White bean scampi with linguine

Total Calories: 1,216*

Tuesday (2/7)
B: air fryer breakfast banana split
L: Buffalo chicken salad
D: Pork carnitas, 2 corn tortillas, 2 oz avocado, ¼ cup pico de gallo
Total Calories: 1,048*

Wednesday (2/8)
B: Scrambled eggs with mushrooms and spinach
L: Leftover pork carnitas with 2 corn tortillas, 2 oz avocado and ¼ cup pico de gallo
D: Sicilian rice ball casserole and green salad**

Total Calories: 1,155*

Thursday (2/9)
B: Scrambled eggs with mushrooms and spinach
L: Leftover pork carnitas with 2 corn tortillas, 2 oz avocado and ¼ cup pico de gallo
D: LEFTOVER Sicilian rice ball casserole with LEFTOVER green salad
Total Calories: 1,155*

Friday (2/10)
B: Scrambled eggs with mushrooms and spinach
L: Leftover pork carnitas with 2 corn tortillas, 2 oz avocado and ¼ cup pico de gallo
D: Shrimp teriyaki quinoa bowl

Total Calories: 1,026*

Saturday (2/11)
B: Cottage cheese caprese rice bowl with burst tomatoes (recipe x 4)
L: Creamy Roasted Cauliflower Chowder
D: Eating out

Total Calories: 450*

Sunday (2/12)
B: Skinless sausage and spinach quiche served with 1 ½ cup vegetable mix and 2 teaspoons light vinaigrette
L: Open Tuna Melt Sandwich (2 recipes) and 8 baby carrots
D: Air fryer whole chicken marinated in buttermilk with garlic mashed potatoes and roasted Parmesan kidney beans

Total Calories: 1,075*

*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a calculator to help you estimate your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Green salad includes 1 cup each of 12 cups mixed greens, 4 scallions, tomatoes, carrots, cucumbers, chickpeas, and 1/2 cup light vinaigrette. Set aside ½ of salad with dressing.

*Google Docs

Shopping list

production

• 2 medium-ripe bananas
• 1 medium mango
• 4 medium limes
• 2 lemons
• 2 small (5 oz) plus 2 large (7 oz) hass avocados
• 2 medium head garlic cloves
• 1 (1 inch) piece ginger
• 3 small jalapenos
• 1 red paprika (optional for pico de gallo)
• 3/4 pound white or baby wrasse (crimini) mushrooms
• 5 medium Persian (mini) cucumbers
• 1 big head cauliflower
• 1 bunch celery
• 4 carrots (medium)
• 1 baby carrot bag
• ¾ pound green beans
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 bunch green onions
• 1 bunch of fresh coriander
• 1 bunch of fresh Italian parsley
• 1 bunch/container fresh basil
• 1 small head of romaine or bib lettuce
• 1 (12 oz) plus 1 (1 lb) bag/clamshell baby spinach
• 1 (12 oz) PLUS (1 lb) container mix green
• 2 (1-pound) containers of cherry or grape tomatoes
• 6 medium ripe tomatoes
• 1 red onion
• 1 white onion
• 2 medium yellow onions

meat, poultry, fish

• 1 (8 ounces) boneless skinless chicken breast (can be cooked or canned in Buffalo Chicken Salad for less than 6 ½ ounces if desired)
• 1 (3 lb) whole chicken
• 10 oz 93% lean turkey meat
• 12 oz sweet Italian chicken or turkey sausage
• 2 1/2 pounds roasted boneless pork shoulder blades
• 1 pound peeled and deveined tail-off shrimp

Cereals*

• 1 package of whole wheat linguine (I love dell’aro)
• 1 medium-packed corn tortilla (you need 12)
• 1 loaf sliced ​​whole grain bread
• All-purpose flour 1 sachet
• 1 small pack of dry long-grain rice

• 1 dried multicolored quinoa (small package)
• 1 packet of 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)
• garlic powder
• red wine vinegar
• regular or light mayonnaise
• pure maple syrup
• cinnamon
• nutmeg
• time
• bay leaves
• oregano
• Adobo seasoning (such as goya)
• sazon
• cumin
• crushed red pepper flakes
• frank’s red hot sauce
• rice vinegar
• Reduced salt soy sauce*
• Honey
• sesame oil
• balsamic glaze
• Light vinaigrette dressing (or make your own with ingredients on the list)

Dairy products and other refrigerated products

• a dozen large eggs
• 1 pint of liquid egg white
• light blue cheese dressing (or your favorite ingredients, for buffalo chicken salad)
• 1 small box of unsalted butter
• 1 teaspoon whipped butter (you can add a pinch of salt to the unsalted butter and mashed potatoes if desired)
• 1 (32 oz) container of whole milk or low-fat cottage cheese (I like Good Culture)
• 1 (17.6 oz) container of non-fat plain Greek yogurt (I like Fage)
• 1 small tab light sour cream
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 pint non-fat milk
• 1 (8 oz) container 2% milk

• 1 medium wedge of fresh Parmesan cheese
• 1 bag (8 oz) shredded white cheddar cheese
• 1 bag (8 ounces) shredded mozzarella cheese
• 1 block light hubberty or light cheddar (you can add 1 cup white cheddar to sausage and spinach quiche if desired)
• 1 (8 oz) package of sliced ​​reduced-fat cheddar or American cheese

canned and bottled

• 2 (15 oz) cans of cannellini or navy beans
• 1 can (14 ounces) chickpeas
• 2 (4.5 oz) canned tuna in water
• 1 jar pomodoro (tomato) sauce (or ingredients to make your own)
• 1 (14 oz) reduced-salt chicken broth
• 1 (14 oz) can and 1 (32 oz) carton of vegetable broth
• 1 small chipotle pepper with adobo (can/jar)

frozen

Other dry goods

• 1 small package pecan halves (you need ¼ cup if buying from a bulk bin)
• 1 bottle of dry white wine
• Colored sprinkles (optional topping for breakfast banana splits)

*Gluten-free available for purchase if desired