Health & Fitness

7-Day Healthy Meal Plan (April 5-11)

sent April 2, 2021 by Gina

A free, flexible 7-day weight loss plan with breakfast, lunch, dinner and a grocery list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you’re new to my meal plans I have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (4/5)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Kung Pao Tofu (6B 8G 6P) with ¾ cups of brown rice (5B 5G 0P)

Total: WW points 17B 25G 12P, calories 890 *

TUESDAY (4/6)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Healthy cod tacos (5B 7G 5P) with quick and Cuban-style delicioso beans (1B 3G 1P)

Total: WW points 12B 19G 12P, calories 956 *

WEDNESDAY (4/7)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Meatloaf and broccoli pan (9B 10G 8P)

Total: WW points 15B 22G 14P, calories 817 *

THURSDAY (4/8)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Classic egg salad (½ recipe) (3B 6G 3P) on 1 slice of wholemeal bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Caprese Chicken Frying Pan (7B 10G 7P)

Total: WW points 17B 23G 17P, calories 1,036 *

FRIDAY (4/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Classic egg salad (½ recipe) (3B 6G 3P) on 1 slice of wholemeal bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Angel hair with prawns and asparagus (8B 8G 8P)

Total: WW points 18B 24G 18P, calories 977 *

SATURDAY (4/10)
B: Spanakopita Baked Eggs (3B 5G 3P)
L: Margarita Pizza ** (6B 7G 6P)
D: ORDER!

Total: WW points 9B 12G 9P, calories 434 *

SUNDAY (4/11)
B: Simple bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream (3B 3G 3P), sliced ​​tomatoes, cucumber and red onions (0B 0G 0P)
L: Spring pea soup with fresh herbs (2B 5G 2P) and ½ a Turkey Club # (4B 4G 4P)
D: Banh Mi Rice Bowls with Slow Cooker (10B 8G 3P)

Total: WW points 22B 24G 15P, calories 956 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you so that you can buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
** Double dough recipe for Sunday breakfast.
# Double recipe and split sandwich to serve 4.

* Google Doc

Print shopping list

grocery list

To produce

1 (12 oz) container of fresh strawberries2 (6 oz) container of fresh berries (your choice) 2 medium apples (any variety) 3 medium lemons4 medium limes2 small jalapenos1 large head of garlic1 (2 inch) piece of fresh ginger2 medium radishes1 large English cucumber1 pound of asparagus2 medium zucchini1 small PLUS 2 medium red peppers1 ½ pound broccoli florets1 small bag of shredded carrots2 large bunches of spring onions1 large amount of coriander1 large amount / container of fresh dill1 medium amount / container of fresh basil1 small amount / container of fresh mint1 small amount / container of fresh chives to garnish egg salad) 1 (5 oz) bag / clam shell vegetables1 small head of red cabbage½ small head of kale1 small head of iceberg lettuce2 dry pints of cherry or grape tomatoes8 plum tomatoes4 medium ripe tomato2 small red onions1 small PLUS 1 medium yellow onion

Meat, poultry and fish

1 cooked roast chicken 6 ounces sliced ​​turkey breast (I like Boar’s Head) 1 pound (4) cod, snapper, or mahi mahi fillets 1 ½ pound (4) boneless skinless chicken breasts 20 ounces 93% lean ground turkey 1 packet of bacon in the middle 1 pound large peeled and deveined shrimp 1 pound pork tenderloin

Grains *

1 small pack of dry brown rice (or 6 cups pre-cooked) 1 small pack of oatmeal 1 loaf of thinly sliced ​​whole grain bread (I like Dave’s Killer Good Seed) 1 small pack of all-purpose unbleached or white whole wheat flour 1 pack of angel hair noodles1 small pack of corn tortillas (you need 8)

Spices and spices

Virgin olive extraCanolaölKochsprayOliveölspray (or Mistoöl Mister) Kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) Honey Reduced sodium soy sauce * unseasoned rice vinegar Distilled white EssigRedweinessigDry SherrySambal oelekToasted SesamölCuminChili as Tajin Classic Light or normal MayonnaiseBay-BlätterOreganoKetchupThymeWorcestershire sauce pepper balsamic vinegar Herbes de ProvenceCrushed pepper flakes Coriander Optional Bagel -Toppings: all bagel spices, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy Other Chilled items

1 dozen large eggs1 (14 oz) bag of extra firm tofu2 (32 oz) tubs of nonfat Greek yogurt (I like Stonyfield or Fage) 1 (6 oz) container of whole milk yogurt1 (8 oz) piece of skimmed milk mozzarella cheese1 small tub of whipped cream Cheese 1 (8 oz) container of unsweetened almond milk (or milk of your choice) 1 small packet of crumbled feta cheese

Potted and shaken

1 (32 oz) carton of vegetable broth1 (14.5 oz) can of chicken broth1 (15 oz) can of black beans1 small can of whole San Marzano tomatoes1 small jar of peanut butter

Frozen

1 (1 ½ pound) packet of chopped spinach1 small bag of blueberries1 small bag of chopped strawberries1 medium bag of green peas (can add 3 cups fresh if desired)

Other dry goods

Baking powder, grain starch, 1 small pack of brown sugar, 1 small pack of granulated sugar, 1 bottle of dry white wine, 1 small pack of chopped walnuts (if you buy from the container, you need 3 tablespoons) 1 small pack of lightly salted peanuts (if you buy from the large container, you need 2 tablespoons) vanilla protein powder

Non-food items

* If you wish, you can buy gluten-free

Print shopping list

sent April 2, 2021 by Gina

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