Posted November 12, 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
Celebrating Friendsgiving? It’s definitely not an “official” holiday, but it’s a meal celebrated with friends in the weeks leading up to Thanksgiving. Need food to go? Check out some of my holiday sides like Pancetta Bean Casserole or these Shredded Brussels Sprouts with Sausage and Herb Stuffing. Try my Driveline Turkey, Stuffed Turkey Breast with Cranberry Stuffing (see this week’s meal plan!), or my Turkey Pot Pie with Stuffing Crust. Make a statement with these Pumpkin Cheesecake Shooters.
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 provide points as the points are different for the new Weight Watchers plans, but we do provide the 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 (11/14)
B: Banana Nut Protein Oats
L: Beef barley soup*
D: Vegetarian Mushroom Kale Lasagna Roll with Green Salad*
Total Calories: 1,090**
Tuesday (11/15)
B: 15 minute protein chia seed cereal
L: LEFTOVER beef barley soup
D: Leftover Vegetarian Mushroom Kale Lasagna Roll with Leftover Green Salad
Total Calories: 1,020*
Wednesday (11/16)
B: Banana Nut Protein Oats
L: LEFTOVER beef barley soup
D: Kid-friendly crockpot turkey chili, 2 tablespoons shredded cheddar cheese and 1 ounce avocado
Total Calories: 1,052*
Thursday (11/17)
B: Avocado toast and boiled egg
L: Leftover kid-friendly cooking pot turkey chili, 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken thigh with red wine shallots served with cauliflower mushrooms and garlic butter mushrooms
Total Calories: 1,084*
Friday (11/18)
B: Banana Nut Protein Oats
L: Chickpea avocado salad (½ recipe) and hard-boiled eggs
D: Easy Roasted Lemon Garlic Shrimp with Broccoli and Orzo
Total Calories: 1,078**
Saturday (11/19)
B: Cacio e pepe frittata with lemony yogurt and arugula salad
L: chicken and lentil soup
D: Eating out
Total Calories: 540**
Sunday (11/20)
B: Cinnamon apple yogurt bowl (recipe x2)
L: Leftover chicken and lentil soup
D: Cranberry stuffed turkey breast stuffed roasted green beans with caramelized onions and roasted honey nuts squash
Total Calories: 1,337**
*Green salad includes 12 cups of mixed greens, 4 spring onions, tomatoes, cucumbers, carrots,
chickpeas with ½ cup light vinaigrette. Set aside half the salad for Tuesday dinner, with dressing.
**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.
Shopping list
production
- 3 medium (ripe) bananas
- 2 medium-sized apples (such as honey crisp or gala)
- 1 (6 oz) container berries (optional)
- 2 medium lemons
- 2 small (5 ounces) hass avocados
- 2 large cloves of garlic
- 1 large shallot
- 1 large English cucumber
- 2 pounds of green beans
- 1 medium red bell pepper
- 1 pound baby wrasse or crimi mushrooms
- 1/2 pound white mushrooms
- 2 medium honeynut squash (about 1 ¼ pounds total)
- 1 small cauliflower and 1 medium cauliflower
- 1/2 pound broccoli florets
- 4 small carrots
- 1 bunch celery
- 1 bunch green onions
- 1 bunch of kale
- 1 small head of romaine lettuce
- 1 (5 oz) bag/clamshell baby arugula
- 1 (1 lb) bag/clamshell mix baby greens
- 1 medium bunch of fresh Italian parsley
- 1 bunch of fresh coriander
- 1 bunch/container fresh sage
- 1 pint cherry or grape tomatoes
- 1 medium ripe tomato
- 2 large Vidalia onions
- 1 small and 2 medium yellow onions
meat, poultry, fish
- 1 1/2 pounds lean beef round stew meat
- 1 1/3 pounds 99% lean turkey meat
- 1 large skinless boneless turkey breast half (about 2.5 pounds)
- 2 ¾ pounds (11) boneless and skinless chicken thighs
- 1 ½ pounds jumbo shrimp, shelled and deveined
Cereals*
- 1 small pack of quick oats
- 1 dried barley (you need 2/3 cup if buying from small packs)
- 1 packet of lasagna noodles
- 1 pack of orzo pasta
- 1 loaf sliced whole wheat bread (such as Dave’s Killer Bread)
- 1 loaf of whole wheat French bread
- Unbleached all-purpose flour 1 sachet
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)
- pure maple syrup
- bay leaves
- Light vinaigrette dressing (or make your own with ingredients on the list)
- cumin
- Chili powder
- paprika
- crushed red pepper flakes
- red wine vinegar
- Honey
- Unfiltered apple cider vinegar (like Bragg’s)
- garlic powder
- oregano
- ground annatto or Spanish paprika
- nutmeg
- cinnamon
- turkey or chicken seasoning
Dairy products and other refrigerated products
- 1 large 18-pack egg
- 1 pint of liquid egg white
- 1 box of salted butter
- 1 box unsalted butter (reduce salted butter to 2 tablespoons if desired to reduce salt content of garlic butter mushrooms)
- 1 large wedge of fresh Parmigiano Reggiano
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 (8 oz.) bag of shredded cheddar cheese
- 1 (15 oz) tab partly skimmed ricotta cheese (I like Polly-O)
- 1 small tab light sour cream
- 1 pint 1% buttermilk
- 1 (32 oz) container of non-fat plain yogurt (I like Stonyfield)
- 1 (16 oz) container of whole milk Greek yogurt (I like Stonyfield or Fage)
- 1 (8 oz) container unsweetened almond milk (or milk of your choice)
canned and bottled
- 1 jar marinara sauce (or make your own ingredients)
- 1 (15 oz) jar of chickpeas
- 1 (32 oz) carton chicken soup
- 1 (10 oz) can of RoTel Mild Tomatoes
- 1 (8 oz) can of tomato sauce
- 1 (4 oz) can or (4.5 oz) tube tomato paste
frozen
- 1 bag of corn kernels (10 oz)
Other dry matter
- 2 (11 oz) Cartons Orgain Vanilla Protein Shake (you can add a sub-powder to the Banana Nut Protein Oats if you prefer)
- 1 small container vanilla protein powder (I like Orgain)
- 1 small bottle of dry white wine
- 1 small jar better than bouillon chicken base
- 1 small packet of raw sugar
- 1 (1 pound) package of dried green or brown lentils
- 1 golden raisin (you’ll need 2 tablespoons if buying from the portioned container)
- 1 small package of chia seeds (you’ll need 2 tablespoons if buying from a bulk bin)
- 1 finely chopped pecan (you’ll need 2 tablespoons if buying from bulk bin)
- 1 chopped walnuts (you’ll need about 3/4 cup if buying from a bulk bin)
- 1 dried cranberry (you’ll need 2 tablespoons if buying from small packs)
non-food
