Health & Fitness

7 Day Wholesome Meal Plan (Sept 14-20)

posted September 11, 2020 by Gina

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

7-Day Healthy Meal Plan

I am SO excited that my new Skinnytaste- Meal Prep cookbook COMES OUT NEXT TUESDAY!!!! I seriously cannot wait for you all to have it in your hands and tell me what your favorite recipes are! And don’t forget,  I shared a FREE bonus which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new . All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus pack (if you already pre-ordered, no worries, you can still fill it out!) The deadline is September 30th!

Why Should Everyone 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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (9/14)
B: Overnight Oats (5B 5G 3P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Lebanese Lentil Soup* (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
Totals: WW Points 17B 21G 14P, Calories 842**

TUESDAY (9/15)
B: Overnight Oats (5B 5G 3P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 16B 20G 13P, Calories 892**

WEDNESDAY (9/16)
B: 1 slice whole grain toast (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: LEFTOVER Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 17B 21G 16P, Calories 914**

THURSDAY (9/17)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 16B 22G 16P, Calories 869**

FRIDAY (9/18)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: LEFTOVER Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 15B 21G 15P, Calories 880**

SATURDAY (9/19)
B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 12G 11P, Calories 614**

SUNDAY (9/20)
B: Tex Mex Migas (6B 10G 6P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3B 4G 3P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 21B 28G 14P, Calories 1,050**

*Freeze any extra leftovers you/your family won’t eat.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

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

*Google doc

Print Shopping List

Shopping List

Produce

4 medium apples (any variety)1 medium banana1 (6-ounce) container fresh blueberries2 (6-ounce) containers fresh berries (your choice)2 medium lemons3 small (5-ounce) Hass avocados1 medium jalapeño2 medium zucchinis1 small English cucumber1 large red bell pepper2 small Yukon Gold potatoes1 large sweet potato1 medium head cauliflower¾ pound broccoli florets½ pound asparagus1 medium bunch celery1 medium bunch carrots3 medium heads garlic1 (3-inch) piece fresh ginger (optional, for Lentil Soup)1 small head Romaine lettuce1 large bunch Lacinato kale, Swiss chard or your favorite dark leafy green1 small bunch fresh baby spinach1 small and 1 medium bunch cilantro1 large bunch Italian parsley1 medium bunch/container fresh basil1 small bunch/container fresh chives1 small bunch/container fresh rosemary (can sub dry in Meatball Soup, if desired)1 small bunch/container fresh thyme (can sub dry in Corn Chowder, if desired)3 medium vine-ripened (regular or heirloom) tomatoes1 dry pint grape or cherry tomatoes2 medium red onions2 small and 1 large yellow onion

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp1 ounce sliced Genoa salami2 ½ pounds boneless pork shoulder blade roast1 1/3 pounds 93% lean ground turkey breast2 ounces sliced Nova Lox (smoked salmon)1 package center-cut bacon1 pound boneless, skinless chicken breasts

Grains*

1 small package quick oats1 small package whole wheat pita bread1 large package corn tortillas (you need 22)1 small package whole wheat seasoned breadcrumbs1 package sliced whole grain bread1 (10-ounce) multigrain baguette1 package orzo pasta1 package all-purpose unbleached flour1 small package dry brown rice (or 3 cups pre-cooked)

Condiments 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)CinnamonRed wine vinegarBalsamic vinegarCuminSazonOreganoBay leavesAdobo seasoningNuNaturals liquid vanilla stevia or your favorite sweetenerCrushed red pepper flakesPure maple syrupLight mayonnaiseHot sauce (can sub fresh salsa for serving with Migas, if desired)TurmericVanilla extract

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 small box unsalted butter1 quart unsweetened almond milk (or milk of your choice)1 (8-ounce) container whole milk1 small log goat cheese1 package sliced reduced fat cheddar or American cheese1 small package queso fresco1 (8-ounce) package shredded sharp cheddar cheese1 (8-ounce) part-skim mozzarella cheese1 small wedge fresh Parmesan cheese1 (6-ounce) container plain nonfat yogurt (I like Stonyfield)

Canned and Jarred

1 small jar roasted red peppers2 (32-ounce) cartons vegetable broth1 small jar capers2 (14.5-ounce) cans petite diced tomatoes1 small jar peanut butter2 (4.5-ounce) cans tuna in water1 small can/jar chipotle peppers in adobo1 (32-ounce) and 1 (48-ounce) carton reduced or low sodium chicken broth

Frozen

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)1 (1-pound) package dry green lentilsBaking powder

*You can buy gluten free, if desired

Print Shopping List

posted September 11, 2020 by Gina

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