A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a buying listing. All recipes embody macros and Weight Watchers factors.
Free 7 Day Wholesome Meal Plan (July 24-30)
Not a lot says summer season like a ripe, juice peach! Peak season for peaches is July and August so be certain to get some and check out my Grilled Peaches with Honey and Yogurt, Grilled Peach and Watermelon Burrata Salad, or these easy Peach Pie Cottage Cheese Bowls. They’re additionally nice in smoothies or added to your chia cereal!
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 finances and keep 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
Get the Skinnytaste Final Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you may 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 really 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 Skinnytaste meal planner right here:
A word about WW Factors
In case you’re following Weight Watchers, all of the recipes right here have been up to date to mirror the brand new Weight Watchers program, with factors displayed below the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you may see the recipe builder used to find out these factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for no less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so on.
There’s additionally a exact, organized grocery listing that can make grocery buying a lot simpler and far much less traumatic. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every part you want available to assist preserve you on monitor.
Lastly, in the event you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you may be part of here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the email list, you may 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 listing is complete and contains every part you might want to make all meals on the plan.
MONDAY (7/24)
B: English Muffin Breakfast Sandwich
L: Hearts of Palm Peanut Noodle Stir Fry
D: Lighter Eggplant Parmesan with 1 cup entire wheat spaghetti
Whole Energy: 1,086*
TUESDAY (7/25)
B: English Muffin Breakfast Sandwich
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto (½ recipe)
D: Mexican Adobo Rubbed Grilled Pork Tenderloin with Fiesta Bean Salad
Whole Energy: 1,163*
WEDNESDAY (7/26)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Lighter Eggplant Parmesan with Raw Spiralized Zucchini Noodles with Tomatoes and Pesto
D: The Best Grilled Chicken Breast and Baked Ratatouille with Cheese
Whole Energy: 1,214*
THURSDAY (7/27)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with ¾ cup brown rice**
Whole Energy: 1,070*
FRIDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey
L: Carne Asada Steak Salad
D: Pineapple Shrimp Fried Rice
Whole Energy: 1,071*
SATURDAY (7/29)
B: Zucchini Bread and ½ cup cottage cheese with ¼ cup blueberries
L: Breakfast BLT Salad (recipe x 2)
D: DINNER OUT
Whole Energy: 537*
SUNDAY (7/30)
B: LEFTOVER Zucchini Bread with ½ cup nonfat plain Greek yogurt with 1 teaspoon honey and ¼ cup blueberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: BBQ Chicken with Grilled Corn on the Cob and Coleslaw
Whole Energy: 1,066*
*That is only a information, girls ought to intention 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional 3 cups brown rice for dinner Friday.
Purchasing Checklist
Produce
- 1 medium banana
- 2 small pineapples
- 1 dry pint recent blueberries
- 1 (6-ounce) container recent berries (your selection)
- 5 medium limes
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 3 medium eggplant
- 1 small yellow squash
- 4 small PLUS 2 massive zucchini
- 5 medium ears of corn
- 1 small yellow bell pepper
- 1 small pink bell pepper
- 5 small jalapenos (1 is elective, for Carne Asada Salad)
- 2 medium carrots (or 1 small bag pre-shredded)
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ medium head inexperienced cabbage (or 1 small bag pre-shredded)
- 1 massive head Lacinato kale
- 2 small bunches scallions
- 1 (5-ounce) bag/clamshell child spinach
- 1 (5-ounce) bag/clamshell combined greens
- 1 medium bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent thyme
- 1 small bunch/container recent basil
- 1 dry pint heirloom grape or cherry tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 massive vine-ripened tomato
- 1 small pink onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 bundle turkey bacon (I like Applegate)
- 1 bundle center-cut bacon (can sub turkey bacon in Breakfast Salad, if desired)
- 1 pound 93% lean floor turkey
- 8 hen drumsticks
- 2 kilos (8) boneless skinless hen breast cutlets
- 1 (18-ounce) pork tenderloin
- 1 pound sushi grade salmon
- 1 (10-ounce) boneless strip steak
- 1 ¼ kilos peeled and deveined massive shrimp
Grains*
- 1 bundle mild entire wheat English muffins
- 1 bundle entire wheat spaghetti
- 1 medium bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle unbleached all-purpose flour
- 1 small bundle white entire wheat or entire wheat flour
- 1 bundle (6-inch) white or entire wheat flour tortillas
Condiments and Spices
- Further 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 recent peppercorns)
- Toasted sesame oil
- Common or diminished sodium soy sauce*
- Fish sauce
- Sesame seeds (black and white, if yow will discover them)
- Sriracha sauce
- Adobo seasoning (or ingredients to make your own [preferred])
- Cumin
- Crushed pink pepper flakes
- Pure maple syrup
- Floor cinnamon
- Dried Italian herbs
- Purple wine vinegar
- Bay leaves
- Honey
- Vanilla extract
- Common or mild mayonnaise
- Seasoning salt (akin to Lawry’s. Can sub adobo seasoning in BBQ Hen, if desired))
- Yellow mustard
- Dijon mustard
- White wine vinegar
- BBQ sauce (or ingredients to make your own)
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 small container ready guacamole (or ingredients to make your own)
- 1 small container pico de gallo (or ingredients to make your own)
- 1 small block mild Havarti cheese
- 1 small block or bag shredded Monterey Jack cheese
- 1 (16-ounce) bag part-skim mozzarella cheese
- 1 small bundle sliced cheddar or American cheese
- 1 (15-ounce) container part-skim ricotta (I like Polly-O)
- 1 small wedge recent Pecorino Romano cheese
- 1 small wedge recent Parmesan cheese
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) PLUS 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small field butter
Canned and Jarred
- 1 small jar peanut butter
- 1 (28-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (32-ounce) jar marinara sauce (or ingredients to make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed tomatoes
- 1 small jar unsweetened apple sauce
Misc. Dry Items
- 1 small bundle brown sugar
- Baking soda
- Baking powder
- 1 (4-ounce) bundle chopped walnuts
- 1 small bundle pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles (elective, for topping Breakfast Banana Cut up)
- 1 (12-ounce) bundle Palmini (hearts of palm) linguini
*You should buy gluten free, if desired
