posted July 29, 2022 by Gina
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a procuring record. All recipes embrace macros and hyperlinks to WW recipe builder to get your private factors.
7 Day Wholesome Meal Plan
As we head into the ultimate stretch of summer season, many people have gardens which are overflowing! Don’t let your veggies go to waste! Freeze what you possibly can, share with a neighbor, and even donate to an area meals financial institution when you have one in your space. Hold recipes like my Late Summer Vegetable Enchilada Pie, Summer Vegetables with Sausage and Potatoes Skillet or my Crustless Summer Zucchini Pie readily available to make use of up all these veggies or to make a dish to share! And if you need a recipe for zucchini bread, I added that to this week’s meal plan! Don’t neglect to take a look at the remainder of my zucchini recipes.
With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of many absolute BEST methods to remain inside a price range and preserve wholesome consuming habits is to MEAL PLAN. You will get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Final Skinnytaste Meal Planner
I’m additionally excited to share the Skinnytaste Final Meal Planner is now accessible! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!
Purchase the meal planner right here:
A be aware about WW Private Factors:
I not present factors since they fluctuate on the brand new Weight Watchers plans however I do present hyperlinks to WW Private factors recipe builder for all recipes. Search for the orange button within the recipe card says my WW private factors. Click on on that and it takes you to the Weight Watchers web site the place you possibly can see the WW factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
Should you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you must goal for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so forth.
There’s additionally a exact, organized grocery record that can make grocery procuring a lot simpler and far much less disturbing. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every little thing you want readily available to assist maintain you on monitor.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the email list, you possibly can subscribe here so that you by no means miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery record is complete and contains every little thing it’s essential to make all meals on the plan.
MONDAY (8/1)
B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: Chicken Waldorf Salad with 6 Triscuits
D: Giant Zucchini Parmesan with 2 Easy Garlic Knots
Whole Energy: 1,089*
TUESDAY (8/2)
B: Huevos Pericos (½ recipe) with 1 ounce avocado
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Whole Energy: 1,059*
WEDNESDAY (8/3)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Baked Pesto Chicken Breast with Corn Tomato Avocado Salad
Whole Energy: 949*
THURSDAY (8/4)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: 2 servings Sausage Stuffed Zucchini Boats with 2 cups arugula, 1 tablespoon shaved parmesan and a pair of teaspoons
mild French dressing
Whole Energy: 1,000*
FRIDAY (8/5)
B: Pineapple Chia with Cottage Cheese* (½ recipe)
L: Spicy Canned Salmon Rice Bowl
D: Scallops with Corn and Tomatoes with Orzo with Zucchini and Tomato
Whole Energy: 1,097*
SATURDAY (8/6)
B: Pineapple Chia with Cottage Cheese (recipe x 2)
L: Grilled Peach and Watermelon Burrata Salad
D: DINNER OUT
Whole Energy: 703*
SUNDAY (8/7)
B: Chocolate Chip Zucchini Bread with ¾ cup plain Greek yogurt and ½ cup blended berries
L: Air Fryer Chicken Tenders and eight child carrots with Low-Fat Buttermilk Ranch Dressing
D: Angel Hair with Shrimp and Asparagus
Whole Energy: 1,096*
*That is only a information, girls ought to goal for round 1500 energy per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add extra meals corresponding to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.
** Make 5 jars Thursday evening for Friday and Saturday breakfast, if desired.
Procuring Listing
Produce
- 1 small banana
- 1 medium Granny Smith apple
- 4 medium peaches
- 1 mini seedless watermelon
- 1 medium pineapple
- 2 (6-ounce) container berries (your alternative)
- 2 medium lemons
- ½ pound pink seedless grapes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 1 massive head garlic
- 1 medium jalapeno (non-compulsory topping for Nachos)
- 1 medium pink bell pepper
- 5 small Persian cucumbers
- 4 medium PLUS 2 massive PLUS 1 large zucchini
- 5 massive ears of corn
- 1 small bunch celery
- 1 medium bag child carrots
- 1 pound contemporary asparagus
- 1 medium bunch scallions
- 1 (1-pound) clamshell/bag child arugula
- 1 (1-pound) clamshell blended greens
- 1 small bundle watercress
- 1 small container/bunch chives
- 1 small container/bunch basil
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 9 medium plum tomatoes
- 1 medium vine-ripened tomato
- 1 small pink onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 ¼ kilos (12) boneless, skinless rooster breast tenders
- ½ pound 99% lean floor turkey breast
- 14 ounces Italian rooster sausage (I like Al Fresco)
- 1 pound (16) massive sea scallops
- 1 pound massive peeled and deveined shrimp
Grains*
- 1 field Triscuits
- 1 bundle baked tortilla chips
- 1 small bundle unbleached all-purpose flour
- 1 small bundle white complete wheat (or complete wheat) flour
- 1 bundle white or complete wheat seasoned breadcrumbs
- 1 bundle seasoned panko breadcrumbs
- 1 small bag dry brown rice (or 1 ½ cups pre-cooked)
- 1 bundle orzo pasta
- 1 bundle angel hair pasta
Condiments and Spices
- Additional virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Floor ginger
- Floor cinnamon
- Pure maple syrup
- Mild mayonnaise (I like Hellman’s)
- Cumin
- Garlic powder
- Onion powder
- Sriracha sauce
- Furikake (can sub crumbled, roasted seaweed and/or sesame seeds in Salmon Bowls, if desired)
- Mild French dressing dressing (or make your personal with substances in record)
- Balsamic glaze (I like Delallo)
- Vanilla extract
- White balsamic vinegar
- Crushed pink pepper flakes
- Herbs de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 small field butter
- 1 (16-ounce) tub fats free or mild bitter cream
- 1 (16-ounce) PLUS 1 (32-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (32-ounce) container 2% cottage cheese (I like Good Tradition)
- 1 small tub Garlic and Herb or Chive Boursin Cheese
- 1 pound (4 small balls) burrata cheese
- 1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 massive wedge contemporary Parmesan cheese
- 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan in Zucchini Parmesan, if
desired) - 1 pint 1% buttermilk
- 1 (8-ounce) container unsweetened almond milk
- 1 quart unsweetened pineapple juice
- 1 tub Pico de Gallo (or ingredients to make your own)
Canned and Jarred
- 1 small jar peanut (or almond) butter
- 1 massive jar marinara (or ingredients to make your own)
- 1 (32-ounce) carton low sodium rooster broth
- 1 jar/can fats free spicy black bean dip (corresponding to Desert Pepper Buying and selling Firm Black Bean Dip
or Dealer Joe’s) - 2 (5-ounce) cans skinless wild pink or pink salmon
- 1 small jar unsweetened apple sauce
Frozen
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle pecans or walnuts (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle chia seeds (if shopping for from bulk bin you want about ¾ cup)
- 1 small bundle brown sugar
- 1 bundle semi-sweet chocolate chips
- Baking powder
- Baking soda
- 1 bottle white wine
*You should buy gluten free, if desired