Posted January 20, 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
Everyone! I just wanted to let you all know that we are working on a new site design and I am very excited that it is nearing completion!!! site goes down It will take about 4 hours on Wednesday (January 25th), so I suggest you print out the recipes you’ll need for the day by Tuesday. ! We look forward to your continued comments. Please let us know.
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 (1/23)
B: Frozen Breakfast Burrito*
L: Tuna egg salad 2 cups of mixed greens
D: Borscht, palm salad with lemon hearts served with avocado and a slice of rye bread
Total Calories: 984**
Tuesday (1/24)
B: Frozen Breakfast Burrito
L: Tuna egg salad 2 cups of mixed greens
D: Turkey chili taco soup with 2 tablespoons shredded cheddar cheese and 1 ounce avocado
Total Calories: 929**
Wednesday (1/25)
B: Frozen Breakfast Burrito
L: Leftover turkey chili taco soup, 2 tablespoons shredded cheddar cheese and 1 ounce avocado
D: Air-fried crispy breaded pork chops with roasted brussels sprouts and shallot balsamic sauce
Total Calories: 1,092**
Thursday (1/26)
B: Zucchini oats
L: Leftover turkey chili taco soup, 2 tablespoons shredded cheddar cheese and 1 ounce avocado
D: Chicken stuffed peppers with white beans served with coriander lime cauliflower rice
Total Calories: 1,133**
Friday (1/27)
B: Zucchini oats
L: Leftover chicken stuffed peppers with white beans
D: Blackened fish with key lime tartare and cabbage coleslaw
Total Calories: 1,207**
Saturday (1/28)
B: An insanely delicious blueberry oatmeal muffin with one scrambled egg
L: Chicken Shiitake Mushroom and Wild Rice Soup with Parmesan Potatoes (Recipe x 2)
D: Eating out
Total Calories: 465**
Sunday (1/29)
B: Insanely delicious leftover blueberry oatmeal muffins with 3/4 cup non-fat plain Greek yogurt and 1 teaspoon honey
L: Leftover Chicken Shiitake Mushroom and Wild Rice Soup with Parmesan Potatoes
D: Giant Turkey Meatball Parmesan Cheese with Broccoli and Orzo
Total Calories: 937**
* Prepare Sunday night if needed.
**This is only a guideline, women should aim for approximately 1500 calories per day. Click here for a convenient calculator
your calorie needs. coffee, drinks, fruits,
Snacks, desserts, wine, etc.
Things to buy
production
- 1 medium lemon
- 2 medium limes
- 1 key lime
- 1 medium-ripe banana
- 1 pint fresh dried blueberries (can be sub-frozen with zucchini oats and blueberry muffins if desired)
- 1 medium (6 oz) and 1 large (7 oz) hass avocado
- 2 medium head garlic cloves
- 2 large shallots
- 2 medium red peppers
- 6 medium bell peppers (any color)
- 14 ounces (2 medium) zucchini
- 1 pound of beets
- 1 pound russet potatoes
- 1 pound Brussels sprouts
- 1/2 pound broccoli florets
- 1 head cauliflower
- 4 ounces shiitake mushrooms
- 2 carrots (medium)
- 1 bunch celery
- 1 green onion medium bunch
- Chinese cabbage ½ small head
- 1 (5 oz) bag/clamshell baby arugula
- 1 (5 oz) bag/clamshell mixed green
- 1 bunch of fresh Italian parsley
- 1 medium bunch of fresh coriander
- 1 bunch/container fresh dill
- 1 medium-sized heirloom tomato
- 1 red onion
- 1 small, 2 medium and 1 large yellow onion
meat, poultry, fish
- 1 pack of center-cut bacon
- 1 1/3 pounds 99% lean turkey meat
- 1 lb 93% lean turkey meat
- 2 lbs center-cut boneless pork chops (6)
- 1 rotisserie chicken
- 1 pound boneless and skinless chicken thighs
- 1 ½ lb (4) skinned whitefish fillets such as mahi-mahi, grouper, red snapper, or tilapia
Cereals*
- 1 packet of seasoned bread crumbs
- 1 pack of bread crumbs
- 1 pack of cornflakes
- 1 combo of dry long grain rice and wild rice ( carolina)
- 1 small pack of dry brown rice
- Unbleached all-purpose flour 1 sachet
- 1 small pack of white whole grains
- 1 small pack of quick oats
- 1 package (8-inch) low-carb flour tortillas (such as Ole Extreme Wellness)
- 1 loaf of rye bread
- 1 pack of orzo pasta
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
- smoked paprika
- paprika
- garlic powder
- onion powder
- Chili powder
- celery seeds
- red wine vinegar
- apple cider vinegar
- Balsamic glaze (I like Dellarro)
- hot sauce (optional, served with breakfast burritos)
- Reduced-salt taco seasoning (or make your own from the list)
- cinnamon
- cumin
- adobo seasoning (you can add kosher salt to the stuffed chicken peppers if desired)
- cayenne pepper
- time
- oregano
- honey
- vanilla extract
- bagel condiments (or make your own ingredients)
Dairy products and other refrigerated products
- 2 dozen eggs
- 1 pint of liquid egg white
- 1 (8 oz) package of shredded cheddar cheese
- 1 (8 oz) package or small block of low-fat cheddar cheese (you can also use chicken stuffed peppers for less than ½ cup regular cheddar if you prefer)
- 1 (8 oz) package of shredded non-fat mozzarella cheese
- 1 large wedge of fresh Parmesan cheese
- 1 fresh pecorino romano cheese (you can fill the giant turkey meatballs with 3 tablespoons parmesan if you prefer)
- 1 pint of non-fat milk or unsweetened almond milk (optional)
- 1 small tab light sour cream
- 1 (32 oz) non-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box of butter
canned and bottled
- 2 (2.6 oz) packs of light tuna boiled in water
- 1 (15 oz) unsalted kidney beans
- 1 can (16 oz) fat-free refried beans
- 1 can (15.5 oz) white beans
- 1 (15 oz) corn kernels (can be purchased frozen if desired)
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 (8 oz) can of tomato sauce
- 1 (10 oz) tin of Rotel tomatoes and green chillies
- 1 small bottle of marinara dellaro pomodoro fresco)
- 1 (14 oz) can/jar of Hearts of Palm
- 1 small jar of dill pickles
- 1 small bottle sugar-free applesauce
- 1 (32 oz) plus 1 (48 oz) carton reduced sodium chicken broth
- 1 (32 oz) carton of chicken, beef, or vegetable broth (optional for borscht)
Other dry matter
- 1 slivered almonds (you’ll need about 1/4 cup if buying from a bulk bin)
- 1 small packet of brown sugar
- Baking powder
- baking soda
non-food
*Gluten-free available for purchase if desired
