Posted January 13, 2023 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
I am happy to say that all recipes have been updated to reflect the points of the WW program. The points are displayed in blue below the recipe title. And of course, whether you’re looking for 30 recipes, vegetarian recipes, high-protein, dairy-free, low-carb recipes, or healthy recipes the whole family can enjoy, my recipes are for everyone. Most people know that they are suitable.
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:
All recipe points updated with new WW program, Points are displayed below the recipe title.I orange button Clicking it on the recipe card will take you to the Weight Watchers website where you can check your WW points and add them to your 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 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 (1/16)
B: Scrambled eggs with mushrooms and spinach
L: chickpea tuna salad 2 cups baby spinach
D: 2 cups instant pot baked ziti and baby arugula, 2 tablespoons grated parmesan cheese and 2 light teaspoons
vinaigrette
Total Calories: 1,086*
Tuesday (1/17)
B: Scrambled eggs with mushrooms and spinach
L: chickpea tuna salad 2 cups baby spinach
D: Bisteces a la Mexicana and 3/4 cup brown rice
Total Calories: 950*
Wednesday (1/18)
B: Savory Cottage Cheese Bowl
L: Stir-fried Soba with Vegetables (Recipe x 2)
D: leftover bisteces a la mexicana and 3/4 cup brown rice
Total Calories: 1,100*
Thursday (1/19)
B: Classic egg salad (1/2 recipe) on thinly sliced whole grain bread and 1 orange
L: Stir-fried soba with vegetables
D: Skillet French Onion Chicken with Mashed Cauliflower
Total Calories: 1,202*
Friday (1/20)
B: Savory Cottage Cheese Bowl
L: Classic egg salad with 1 slice of whole grain bread and 1 orange
D: Simple Garlic Knot Salmon Caesar Salad**
Total Calories: 989*
Saturday (1/21)
B: Bacon egg and avocado breakfast sandwich
L: Lebanese lentil soup
D: Eating out
Total Calories: 629*
Sunday (1/22)
B: High protein oat waffles served with 1/2 sliced banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese lentil soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad and Gorgonzola
Total Calories: 987*
*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.
**Saturday breakfast double dough recipe.
Things to buy
production
- 2 medium oranges
- 3 medium lemons
- 2 medium bananas
- 1 hass avocado (5 oz)
- 2 medium head garlic cloves
- 1 small shallot
- 4 small jalapenos
- 1 (3-inch) piece of fresh ginger (optional, for lentil soup)
- 2 medium bell peppers (any color)
- 1 (8 oz) package of white or baby bell mushrooms
- 2 Persian cucumbers
- 1 head cauliflower
- 1 crown broccoli floret
- 1 bunch celery
- 2 large carrots
- 1 sweet potato (10 oz)
- 1 butternut squash
- 1 bunch of Racinato kale
- 2 medium heads of romaine lettuce
- 1 (1 lb) bag/clamshell of fresh spinach
- 1 (1 lb) bag/clamshell of fresh baby arugula
- 1 bunch/container fresh chives
- 1 bunch fresh Italian parsley (garlic knots can be garnished with 1 tablespoon chives if desired)
- 2 bunches fresh coriander medium bunches
- 1 pint cherry or grape tomatoes
- 1 medium-sized heirloom tomato
- 1 red onion
- 1 large white onion
- 3 medium yellow onions
meat, poultry, fish
- 2 lb top sirloin
- boneless skinless chicken breast cutlets 1 to 1 ¼ lbs (4)
- 1 ½ lbs (4) salmon fillets
- 1 ¼ pounds jumbo shrimp, peeled and deveined
- 1 pack of center-cut bacon
Cereals*
- 1 pack whole wheat short pasta such as ziti or cavatappi (I like it) Dellallo)
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 small pack of dry brown rice (or 6 cups cooked)
- 1 pack dried buckwheat
- Unbleached all-purpose flour 1 sachet
- 1 small packet of oat flour
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)
- red wine vinegar
- Light vinaigrette dressing (or make your own with ingredients on the list)
- oregano
- cumin
- mayonnaise
- paprika
- toasted sesame oil
- grated ginger
- Sriracha sauce
- coconut aminos (or low sodium soy sauce)
- balsamic vinegar
- white balsamic vinegar
- dijon mustard
- Worcestershire sauce
- time
- Bagel toppings (optional): All bagel condiments, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes – crushed red pepper flakes (optional, for breakfast sandwiches)
- vanilla extract
- honey
- garlic powder
- parsley
Dairy products and other refrigerated products
- 2 dozen large eggs
- 1 small box of butter
- 1 partly skimmed ricotta cheese
- 1 (16 oz) tub of non-fat Greek yogurt (I like Fage or Stonyfield)
- 1 gruyère cheese
- 1 fresh pecorino romano cheese (you can use less than 1/4 cup parmesan for baked ziti if you prefer)
- 1 large wedge of fresh Parmesan cheese
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 (16 oz) low-fat cottage cheese (I like Good Culture)
- 1 (6 oz) container 4% milkfat small curd cottage cheese
- 1 pint 1% buttermilk
- 1 small packet of low-fat Gorgonzola cheese
canned and bottled
- 1 can (15 ounces) chickpeas
- 2 (10 oz) tins of petit diced tomatoes
- 1 can (6 oz) albacore tuna (I like American tuna)
- Anchovy fillets (small) 1 can/jar
- 1 small bottle of capers
- 1 jar marinara (or ingredients to make your own)
- Vegetable soup 2 (32 oz) cartons
- 1 (15 oz) can of chicken broth
- 1 small bottle of peanut butter
Other dry goods
- 1 roasted pistachio in shell (2 tablespoons if purchased from bulk bin)
- 1 peeled raw pumpkin seed (you need 1/4 cup if buying from bulk bin)
- 1 dried cherry (you’ll need 3 tablespoons if buying from small packs)
- Baking powder
- 1 (1-pound) package of dried green lentils
- 1 small sachet of granulated sugar (optional for yogurt waffles)
*Gluten-free available for purchase if desired
