Health & Fitness

7-day wholesome meal plan (June 29 – July 5)

sent June 27, 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

I can't believe it's almost July 4th !! In this week's menu you will find that there is more meat (beef) on the weekend than I usually include. This is for those who want to grill for the vacation and serve a small amount. If meat is too expensive or difficult to find, you can swap it for chicken or fish. You can also check my recipes on the Vacation tab on July 4th. I also added interchangeable lunch and dinner meals on Saturday and Sunday so you can pick and move or move things around to work on your schedule. Have a safe and happy 4th!

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 (06/29)
B: 2 hard-boiled eggs (0B 4G 0P) with slice of whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with 2 apricots (0B 0G 0P)
D: Angel hair noodles with zucchini and tomatoes (7B 7G 7P) with green salad * (1B 1G 1P)
Total: WW points 18B 23G 18P, calories 1,044 **

TUESDAY (30.06.)
B: Banana bread muffin in a cup (2B 2G 2P) with 1 cup of mixed berries (0B 0G 0P)
L: Cobb Salad in a Glass with Buttermilk Ranch (5B 9G 5P)
D: Tzatziki fish tacos (6B 8G 6P) and chickpea salad with cucumber (1B 5G 1P)
Total: WW points 14B 24G 14P, calories 1,092 **

WEDNESDAY (7/1)
B: Banana bread muffin in a cup (2B 2G 2P) with 1 cup of mixed berries (0B 0G 0P)
L: Cobb Salad in a Glass with Buttermilk Ranch (5B 9G 5P)
D: Zesty Lime Grilled Chicken with Pineapple Salsa (4B 8G 4P) with ½ cup of Brown Rice (3B 3G 0P) and perfect
Grilled zucchini (1B 1G 1P)

Total: WW points 15B 23G 12P, calories 1,056 **

THURSDAY (7/2)
B: Breakfast BLT Salad (4B 6G 4P)
L: Italian chopped lettuce (8B 8G 8P) with 2 oz multigrain roll (3B 3G 3P)
D: Broccoli beef (7B 7G 7P) with 1 cup of cauliflower rice (0B 0G 0P)

Total: WW Points 22B 24G 22P, Calories 1,041 **

FRIDAY (7/3)
B: Breakfast BLT Salad (4B 6G 4P)
L: Italian chopped lettuce (8B 8G 8P) with 2 oz multigrain roll (3B 3G 3P)
D: Grilled crab legs (0B 5G 0P) with corn on the cob (0B 3G 0P) and summer tomato salad (1B 1G 1P)

Total: WW points 16B 26G 16P, calories 1,022 **

SATURDAY (7/4)
B: Breakfast pizza *** (5B 8G 5P)
L: Burger sliders (1B 1G 7P) with rainbow potato salad (5B 5G 2P) and red, white and blueberry trifle (8B 9G 8P)
D: Steak kebabs with chimichurri (4B 4G 4P) with summer macaroni salad with tomatoes and zucchini (3B 3G 3P)

Total: WW points 26B 30G 29P, calories 1,018 **

SUNDAY (7/5)
B: Simple bagel recipe (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P) and a peach (0B 0G 0P)
L: Greek Pasta Salad (5B 5G 5P) and Grilled Pesto Chicken Tomato Kebabs (4B 6G 4P)
D: ORDER!

Total: WW points 15B 18G 15P, calories 593 **

* Green salad contains 6 cups of mixed vegetables, 2 spring onions, each ½ cup: tomatoes, cucumbers, carrots, chickpeas and ¼ cup light vinaigrette.
** 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.

*** Double batter (adjust baking powder accordingly) to make bagels on Sunday.

7-day healthy meal plan (June 29 - July 5)

* Google Doc

Print shopping list

Shopping List

To produce

5 medium peaches2 medium apricots2 dry pints of strawberries2 dry pints of blueberries2 (6 ounces) container of berries (of your choice) 4 medium lemons3 medium limes1 small (5 ounces) hate avocado1 medium banana1 small pineapple2 medium heads of garlic1 small and 2 medium shallots1 small Jalapeno1½ pound multicolored baby potatoes1 (1 inch) piece of fresh ginger1 small red bell pepper1 medium orange bell pepper1 small amount of celery1 small carrot5 medium ears of corn2 small and 4 medium zucchini1 medium and 1 large cucumber1 small and 1 large English cucumber2 medium grapes spring onions1 large head of broccoli cauliflower1 medium (large) or 4 cups of "traveled") ½ head of kale1 small and 1 medium head of romaine lettuce1 head butter / bibb lettuce1 medium head of lacinato kale1 (5 ounces) bag / mussel shell mixed green1 small bundle of fresh spinach1 small bundle / container of fresh dill1 small bundle / container of fresh mint1 medium Bundle / container f Fresh basil1 small bundle / container of fresh oregano (can add another fresh herb to garnish Greek pasta salad if desired) 1 small bundle of fresh Italian parsley1 small bundle of fresh coriander1 dry pint plus 3 (1 pound) packs of cherry or grape tomatoes1 small, 5 medium sized and 6 large beef steaks, heirlooms or ripe tomatoes3 medium and 1 large red onion1 medium yellow onion

Meat, poultry and fish

1 pack of bacon in the middle 1 oz sliced ​​genoa salami 3 ounces sliced ​​turkey breast (I like Boar & # 39; s Head) ¾ pounds of boneless, skinless white fish fillets (such as cod, halibut or branzino) 3 ¼ pounds of boneless, skinless chicken breast 2 pounds 93% lean ground beef1 Pound flank steak / 1 ¼ pound sirloin or Angus beef steak 4 pound king, snow or dungeness crab legs (possibly in frozen section)

Grains *

1 small bread sliced ​​whole grain bread1 package angel hair pasta1 package elbow pasta1 package rotini, cavatappi or fly pasta1 package small flour tortillas (like Mission Street Taco) 1 package panko breadcrumbs1 small package dry brown rice (or 2 cups pre-cooked) 1 (4 oz.) Multigrain roll1 package unbleached all-purpose flour

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) Light mayonnaiseCrushed red pepper flakesLight vinaigrette dressing (or make your own with ingredients in the list) BasilOreganoVanilla extractSoy sauce * Sesame oilSesame seeds Yellow mustardDijon mustardOptional bagel topping: All bagel spice, sesame, poppy seeds, dried garlic flakes, dried onion flakesApple cider vinegar ketchup (optional for burger sliders

Dairy & Other Chilled Items

1 dozen large eggs 1 small box butter (optional, for dipping crab legs) 1 (8 ounce) bag of crushed partially skimmed mozzarella cheese 1 small wedge of Parmigiano Reggiano 1 small piece of feta cheese 1 small pan of light cream cheese 1 pint 1% buttermilk 1 small pack of crumbled gorgonzola If desired, place 1 tablespoon of feta or mozzarella in Cobb salad) 1 (32 oz.) tub of fat-free Greek yogurt (I like Stonyfield) 1 (6 oz.) container 2% normal Greek yogurt

Frozen

1 small tub with whipped cream (like TruWhip)

Potted and shaken

2 (15 ounces) can of chickpeas1 small can of fat-free sweetened condensed milk (I use Borden Eagle) 1 medium glass of dill pickle chips1 small glass of seeded kalamata olives1 small glass of whole roasted red peppers1 (15 ounces) can reduce sodium chicken or vegetables broth

Other dry goods

1 small pack of granulated sugar (optional for banana bread muffin) Optional banana bread muffin add-ins: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds 1 small pack of brown sugar baking powder1 (4 oz) pack of white chocolate or cheesecake Instant Pudding MixCornstarch (optional, for broccoli beef) 1 pre-made angel food cake

Non-food items

* You can buy gluten-free on request

Print shopping list

sent June 27, 2020 by Gina

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