Health & Fitness

7-Day Wholesome Meal Plan (December 28th – January third)

Posted December 26, 2020 by Gina

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

7 Day Healthy Meal Plan

I hope everyone had a wonderful vacation! Whenever we want to usher in a new year (and through 2020) I’m always curious about various family traditions that have been made on NYE to bring good luck for the year to come. What are some of you We like to eat black-eyed peas and cabbage vegetables – they represent wealth, luck, and money (and both are on the menu this week). It is also said that pork represents wealth. Prosperity and progress and don’t forget some lenses for good luck! I also like the Asian tradition of eating long noodles (representative of extending your life), but you have to eat the whole noodle for a long time without breaking it! So here is until 2021 …. cheers !!

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’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that 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 shopping 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 register 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 now it’s perfect! 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 firmly believe that there is no one size fits all menu, we’ve done our best to develop something that would 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 meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This will help me decide whether to keep sharing them!

MONDAY (28.12.)
B: 1 slice of thin wholemeal bread (2B 2G 2B), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Slow cooker butternut pear soup (2B 2G 2P) with grilled cheese * (10B 10G 10P)
Total: WW points 20B 25G 20P, calories 898 **

TUESDAY (29.12.)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Total: WW points 22B 27G 17P, calories 934 **

WEDNESDAY (30.12.)
B: 1 slice of thin wholemeal bread (2B 2G 2B), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Antipasti salad (6B 6G 6P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Total: WW points 23B 23G 21P, calories 934 **

THURSDAY (December 31st)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: 1 cup Black-Eyed Pea Dip (3B 7G 3P) with 10 whole grain pita chips (4B 4G 4P)
D: Slow Cooker Pernil (6B 6G 6P) with ¾ cup of brown rice (5B 5G 0P) and sautéed collard greens with bacon (1B 2G 1P)

Total: WW points 26B 31G 18P, calories 1,178 **

FRIDAY (1/1)
B: Bacon, egg and avocado breakfast sandwich *** (6B 10G 6P)
L: Changua (4B 6G 4P)
D: Pan Shrimp Oreganata leaf (3B 5G 3P) with Cacio de Pepe Brussels sprouts (6B 6G 6P)
Total: WW points 19B 27G 19P, calories 1,086 **

SATURDAY (1/2)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 2 ounces of salmon (0B 1G 0P), sliced ​​tomatoes (0B 0G 0P) and red onions and an orange (0B 0G 0P)
L: Antipasti Salad (Recipe x 4) (6B 6G 6P)
D: ORDER!

Total: WW points 12B 14G 12P, calories 626 **

SUNDAY (1/3)
B: Baked oatmeal with pears, bananas and walnuts (6B 6G 4P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken cacciatore (3B 3G 3P) over 1 cup of whole wheat spaghetti (5B 5G 0P) and a green salad # (1B 1G 1P)

Total: WW points 22B 23G 15P, calories 880 **

* Grilled cheese contains 2 slices of thin Dave’s Killer bread and 2 slices of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
*** Make double the amount of bagels for breakfast on Saturday.
# Green salad contains 6 cups of mixed vegetables, ½ cup each: diced tomatoes, carrots, cucumber, chickpeas and 2 spring onions with ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

grocery list

To produce

2 small and 2 medium pears1 small and 2 large bananas7 medium oranges4 medium limes2 medium lemons2 small (5 oz) and 1 medium (6 oz) and 1 large (6 oz) Hass avocados3 medium and 2 large shallots2 medium heads of garlic2 large English cucumbers3 medium sized Jalapeños (1 is optional for Black-Eyed Pea Dip) 1 (2 inch) piece of ginger 1 large (14 ounce) sweet potato 10 ounces (2 medium) Yukon gold potatoes 2 pounds (1 medium) butternut squash 1 small cauliflower 1 pound Brussels sprouts (or 14 ounces pre-shredded) 1 Small and 1 medium red bell peppers1 medium green bell pepper1 small amount of celery4 medium sized carrots2 medium bunches of spring onions1 large amount of fresh coriander1 small amount of fresh Italian parsley1 (5 oz) sachet / container mixed baby greens2 medium heads of romaine lettuce1 medium sized cabbage vegetables2 dry pints of cherry or grape tomatoes1 medium ripe tomatoes medium white onion1 small red onion1 small and 1 medium yellow onion

Meat, poultry and fish

1 pound 93% lean ground chicken1 pound 95% lean ground beef ½ pound 93% lean ground turkey1 small packet of turkey hot peppers1 packet of sliced ​​ham1 packet of bacon in the middle3 pounds of boneless lean pork shoulder sirloin2 pounds (about 20) extra jumbo or colossal prawns1 ¾ pounds Bone Chicken Thighs ½ Pound Salmon (Smoked Salmon)

Grains *

1 loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer Bread) 1 large bag of tortilla chips1 bag of whole wheat pita chips1 pack of quick oats1 small pack of low fat grano1a1 pack of dry brown rice (or 3 cups pre-cooked) 1 small pack of unbleached all-purpose Flour, 1 pack of wholemeal spaghetti, and 1 pack of wholemeal breadcrumbs

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) Unfiltered apple cider vinegar Red wine vinegar, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes, or pure maple lee syrup Vanette Your own with ingredients in the list)

Dairy & Miscellaneous Chilled Items

1 (18-pack) large eggs1 (8 ounce) pack of low-fat shredded spicy cheddar cheese1 (8-ounce) pack of semi-skimmed shredded mozzarella cheese (I like Polly-O) 1 pack of sliced ​​cheddar cheese1 (4-ounce) pack of goat cheese1 small Tub of light cream cheese1 (17.5 oz.) Container of nonfat Greek yogurt (Fage or Stonyfield) 1 small box of unsalted butter1 medium portion of fresh Parmesan cheese1 small wedge of fresh Pecorino Romano cheese (can be placed under 1½ tablespoon of Parmesan in Shrimp Oreganata, if desired) 1 liter 2% milk 1 (8 ounce) container of skimmed milk (or milk of your choice)

Potted and shaken

1 small glass of peanut butter1 (15 oz) can chickpeas1 (13.6 oz) can of coconut milk1 (14 oz) can dainty tomato cubes1 (14 oz) can shredded tomatoes1 small glass of green or black olives1 small glass of pepperoncini1 small glass of roasted red pepper1 glass of giardiniera (i used the Victoria brand) 1 small jar of apple butter (or ingredients for making your own) 1 (15oz) no salt can be added black-eyed peas1 (32oz) carton reduced or low-sodium chicken broth1 (32) -ounce) carton of chicken or vegetable broth

Frozen

Other dry goods

1 bottle of dry white wine baking powder, 1 small bag of hazelnuts or pecans, 1 small bag of chopped walnuts

Non-food items

* You can buy gluten-free if you wish

Print shopping list

Posted December 26, 2020 by Gina

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