Health & Fitness

7 day wholesome meal plan (July sixth – July 12th)

sent July 4, 2020 by Gina

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

7 day healthy meal plan

This week I thought a simple plan would be great for the week after a vacation. You will see a focus on leftovers and food preparation that focuses on summer salads. If I don't have to get stuck in the kitchen every night in summer, I'm a happy girl! Use this extra time to enjoy your family or take some time for yourself!

Why should everyone have a menu?

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

About the menu

If you are 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 are meant to be a guide and give you a lot of leeway to add more food, coffee , Drinks, fruit, snacks, desserts, wine, etc., or exchange recipes for meals you prefer. You can search for recipes by course in the index. You should aim for about 1500 calories * a day.

There's also a precise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat less, eat less, and have everything you need to stay up to date.

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

If you don't have the Skinnytaste menu, 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 from Monday to Friday are for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes contain enough leftovers for two nights or lunch the next day. Although we firmly believe that there is no one size fits all menu, we have done our best to develop something that appeals to a wide range of people. Everything is Weight Watchers friendly. I have attached the updated WW Blue SP for your convenience. You can exchange any recipes you want or just use them as inspiration!

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

And last but not least, this menu is flexible and realistic. There are much Scope for cocktails, healthy snacks, dessert and dinner. And if necessary, you can postpone a few things to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should continue to share them.

MONDAY (7/6)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) with 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Vegetarian tacos with black beans (9B 11G 9P) with coriander-lime-cauliflower rice (1B 1G 1P)
Total: WW points 20B 24G 20P, calories 996 *

TUESDAY (7/7)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) with 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Cheesy Taco Chili Mac with a saucepan (6B 8G 6P)

Total: WW points 16B 20G 16P, calories 909 *

WEDNESDAY (7/8)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek chickpea salad (6B 6G 6P)
D: LEFTOVER Stew-Cheese-Taco-Chili-Mac (6B 8G 6P)

Total: WW points 17B 16G 13P, calories 894 *

THURSDAY (7/9)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek chickpea salad (6B 6G 6P)
D: Grilled side steak with chimichurri (5B 5G 5P) and 1 corn on the cob ** (0B 3G 0P)
Total: WW points 16B 16G 12P, calories 883 *

FRIDAY (7/10)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Grilled side steak with chimichurri (5B 5G 5P) and 1 corn on the cob * (0B 3G 0P)
D: Florentine fish (6B 7G 6P)

Total: WW points 16B 23G 16P, calories 931 *

SATURDAY (7/11)
B: Lightened blueberry scones (7B 8G 7P) with 1 cup of cherries (0B 0G 0P)
L: Grilled Peach Watermelon Burrata Salad (12B 12G 12P)
D: ORDER!

Total: WW points 19B 20G 19P, calories 698 *

SUNDAY (7/12)
B: LEFTOVER lightened blueberry scones (7B 8G 7P) with a banana (0B 0G 0P)
L: Tomato Tuna Melts (Recipe x 2) (4B 5G 3P)
D: Grilled chicken kabobs with cucumber and yoghurt sauce (2B 5G 2P) and homemade rice pilaf (6B 6G 2P) with
Chickpea Salad (1B 5G 1P)

Total: WW points 20B 29G 15P, calories 1,123 *

* This is just a guide, women should aim for around 1500 calories a day. Here's a helpful calculator that you can use to estimate your calorie needs. I left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Make an additional corn cob for lunch Fr.

Shopping List

To produce

6 medium bananas4 medium peaches1 1/4 pound of fresh cherries5 medium lemons2 medium limes1 small seedless watermelon1 (1 pound) pack of fresh strawberries1 (6 ounces) pack of fresh blueberries1 (6 ounces) clamshell of fresh raspberries or blackberries5 medium-sized ears1 medium-sized garlic2 medium cucumbers4 or one Persian cucumber large normal cucumber) 1 large (7 oz.) hate avocado2 medium red bell pepper1 medium green bell pepper1 medium size cauliflower (or 4 cups of "seasoned") 1 small spring onion1 small bundle of celery1 small head of romaine lettuce1 (10 oz.) bag / clamshell fresh baby spinach1 small bundle of medium / pack watercress Bunch of fresh coriander1 small bunch of fresh Italian parsley1 small bunch / clamshell fresh mint1 small bunch / clamshell fresh dill1 small bunch / clamshell fresh oregano1 dry pint of cherry or grape tomato1 medium plum tomato1 medium and 4 large ripe tomatoes1 medium red onion el1 small and 1 medium yellow onion

Meat, poultry and fish

1 1/3 pound lean ground turkey 1½ pound flank steak 1 1/4 pound (4) thick, skinless, firm white fish fillets (such as grouper, bass or halibut) 1½ pound boneless, skinless chicken breasts or thighs

Grains *

1 small loaf of sliced ​​whole grain bread1 pack of hard corn taco shells (I like Old El Paso Stand & # 39; n Stuff) 1 pack of pasta shells1 pack of angel hair noodles1 small pack of unbleached all-purpose flour1 pack of 10 minutes of instant brown rice

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) Hot sauce (optional, for avocado toast) Extract Balsamic glaze (I like Delallo) Light mayonnaiseRed wine vinegarZa & # 39; atar (can be in chicken kabobs sub oregano if desired)

Dairy & Other Chilled Items

½ a dozen large eggs1 pound (4 small balls) burrata cheese1 pack of sliced ​​cheddar cheese1 small box of butter1 block of low-fat cream cheese1 (4 ounces) piece of feta cheese1 (8 ounces) pack of normal or low-fat cheddar cheese1 small wedge of fresh Parmesan1 (8 ounces ) Unsweetened almond milk container1 pint 1% buttermilk1 pint half and half1 (17.5 ounces) non-fat Greek yogurt1 (6 ounces) container of normal low-fat yogurt (I like Stonyfield)

Frozen

1 packet of blueberries

Potted and shaken

2 (15 ounce) cans of chickpeas1 (15 ounces) can of black beans1 (15 ounces) can chilled beans1 (14.5 ounces) can pink or red kidney beans1 (10 ounces) can RoTel tomatoes with green chillies1 small glass of Kalamata or Gaeta olives1 small glass PB2 Peanut Butter Powder1 (8 ounces) can of tomato sauce1 (4 ounces) can or (4.5 ounces) tube of tomato button2 (5 ounces) cans of firm white tuna in water1 (32 ounces) carton regular or reduced sodium chicken broth

Other dry goods

1 small bag of chopped walnuts1 small pack of granulated sugar

* You can buy gluten-free on request

sent July 4, 2020 by Gina

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