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Free 7 Day Healthy Meal Plan (July 24-30)

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7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include Macros and Weight Watcher Points.

Free 7-Day Healthy Meal Plan (July 24-30)

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Notes on WW points

If you follow Weight Watchers, all the recipes here have been updated to reflect the new information. weight watcher program, A point appears below the recipe title.of w button on the recipe card weight watchers website Here you can see the recipe builder used to determine these points and add them to your day (US only, account login required). All cookbook recipes in the cookbook index have also been updated.

About meal plans

For those of you who are new to my meal plan, here’s a 7-day flexible, healthy, and free healthy meal plan (you can see my previous meal plan here) to serve as a guide. enough wiggle space for you add more food, coffee, beverages, fruit, snacks, desserts, wine, or your favorite meal recipes, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* or more per day. There is no one-size-fits-all method and it depends on your goals, age, weight, etc.

It also has a precisely organized grocery list, making grocery shopping much easier and less stressful. Save money and time. You eat out less often, waste less food, and have everything you need close at hand so you can sustain your life.

Finally, if you are on Facebook please join me Skinny Taste Facebook Community You can join the place where people share pictures of recipes they’re making here. I love the ideas everyone is sharing! mail listyou can subscribe here Never miss a meal plan.

Meal plan:

Monday through Friday breakfast and lunch are designed for one person, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, you can make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all the meals on your plan.

Monday (7/24)
B: English muffin breakfast sandwich
L: Stir-fried palm heart peanut noodles
D: Light eggplant parmesan cheese and 1 cup whole grain spaghetti
Total Calories: 1,086*

Tuesday (7/25)
B: English muffin breakfast sandwich
L: Leftover Light Eggplant Parmesan, Raw Zucchini Spiral Noodles with Tomatoes and Pesto (1/2 recipe)
D: Mexican adobo grilled pork tenderloin with fiesta bean salad
Total Calories: 1,163*

Wednesday (7/26)
B: Air fryer breakfast banana split
L: Leftover light eggplant parmesan, raw spiral zucchini noodles with tomato and pesto
D: Best grilled chicken breast and baked ratatouille with cheese
Total Calories: 1,214*

Thursday (7/27)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada Steak Salad
D: Turkey skillet with zucchini, corn, black beans, tomatoes and 3/4 cup brown rice**

Total Calories: 1,070*

Friday (7/28)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada Steak Salad
D: Pineapple shrimp fried rice

Total Calories: 1,071*

Saturday (7/29)
B: Zucchini bread with 1/2 cup cottage cheese and 1/4 cup blueberries
L: Breakfast BLT Salad (recipe x2)
D: Dinner out

Total Calories: 537*

Sunday (7/30)
B: Leftover zucchini bread, 1/2 cup nonfat plain Greek yogurt, 1 teaspoon honey and 1/4 cup blueberries
L: Spicy salmon sushi pizza (recipe x2)
D: Barbecue chicken with grilled corn on the cob and coleslaw
Total Calories: 1,066*

*This is only a guideline, so for women, aim for around 1,500 calories per day. Here are some calculators to help you estimate your calorie needs. We leave plenty of room so you can add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Make 3 extra cups of brown rice for Friday dinner.

*Google Docs

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