Health & Fitness

7 Day Wholesome Meal Plan (Sept 7-13)

posted September 5, 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 cannot believe it is already Labor Day, I am not ready for summer to be over lol!! I do want wish everyone a safe school year- students and teachers, whether in school or virtual learning. Be kind to each other and yourself- this will be a learning curve for us all! And again, in case you missed it, I shared a FREE bonus pack last week which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new Skinnytaste- Meal Prep cookbook. 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 (9/7)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Juicy Turkey Burgers with Zucchini (3B 3G 3P) with Corn Tomato Avocado Salad (3B 4G 3P) and Rainbow Potato Salad (5B 5G 2P)

Totals: WW Points 18B 26G 15P, Calories 923*

TUESDAY (9/8)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P)
Totals: WW Points 17B 24G 17P, Calories 883*

WEDNESDAY (9/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P)
Totals: WW Points 18B 21G 18P, Calories 919*

THURSDAY (9/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a banana (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with a green salad (1B 1G 1P)**
Totals: WW Points 11B 17G 10P, Calories 861*

FRIDAY (9/11)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P)
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 7G 4P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 20B 26G 15P, Calories 1,067*

SATURDAY (9/12)
B: Banana Pancake Cereal  (5B 6G 5P)
L: Peach Arugula Salad (3B 3G 3P) with 2 ounces multigrain baguette (3B 3G 3P)
D: ORDER IN!

Totals: WW Points 11B 12G 11P, Calories 516*

SUNDAY (9/13)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Caprese Chicken Skillet (7B 10G 7P)

Totals: WW Points 18B 25G 18P, Calories 1,031*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

1 small, 2 medium and 1 large banana3 medium peaches2 (6-ounce) containers fresh berries (your choice)3 medium lemons1 medium head garlic1 medium shallot1 (1-inch) piece fresh ginger1 medium red bell pepper1 medium yellow bell pepper1 package mini sweet rainbow peppers1 pound broccoli florets1 large ear of corn1 ½ pounds multi-color baby potatoes10 ounces sliced (or whole) baby bella mushrooms3 medium (6-ounce) Hass avocados1 medium zucchini1 small bunch celery3 small Persian cucumbers (or 1 large English)1 large (regular) cucumber1 medium carrot2 small bunches scallions1 small bunch fresh dill1 small bunch fresh basil1 small bunch fresh Italian parsley1 medium head Romaine lettuce1 (5-ounce) container baby arugula1 (10-ounce) container mixed baby greens1 small head Iceberg lettuce (can sub Romaine lettuce in Turkey Club, if desired)3 dry pints cherry or grape tomatoes4 medium vine-ripened tomatoes2 plum tomatoes2 small red onions1 small yellow onion

Meat, Poultry and Fish

1 pound (4) wild salmon filets1 package center-cut bacon¾ pound thinly sliced deli turkey (I like Boar’s Head)1 rotisserie chicken1 ½ pounds (4 small) boneless, skinless chicken breasts4 bone-in or 1 pound boneless pork loin chops2 pounds 93% lean ground beef1 pound 93% lean ground turkey

Grains*

1 package (8-inch) low carb flour tortillas (I use Ole Xtreme Wellness)1 loaf sliced whole grain bread1 (8-ounce) multigrain baguette1 small package unbleached all-purpose or whole wheat flour1 small package seasoned whole wheat breadcrumbs1 package 100 calorie sandwich rolls, deli thin flats or Martin potato rolls1 package dry brown rice (or 3 cups pre-cooked)2 packages crunchy taco shells (you need 16)

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)Light or olive oil mayonnaiseYellow mustardDijon mustardCuminChili powderPaprikaOreganoBay leavesUnfiltered apple cider vinegarGround gingerCinnamonThymePure maple syrupSesame oilReduced sodium soy sauce*Unseasoned rice vinegarLight vinaigrette dressing (or make your own with ingredients in list)Vanilla extractBalsamic vinegarHot sauce (optional, for serving with Breakfast Burritos)HoneyToasted sesame seeds

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 (4-ounce) container part-skim mozzarella pearls or log/ball1 (8-ounce) bag shredded cheddar cheese1 small box butter1 (8-ounce) container unsweetened almond milk1 (8-ounce) container 1% milk or buttermilk (can buy a larger container of almond milk and sub 1 cup in Banana Pancakes, if desired)1 (6-ounce) container 2% Greek yogurtWhipped cream (optional, for Banana Cereal)

Canned and Jarred

1 (15-ounce) can chickpeas1 small jar dill pickles1 (8-ounce) can tomato sauce1 small jar peanut (or almond) butter1 (15-ounce) can low sodium chicken stock

Frozen

Misc. Dry Goods

1 small package chopped walnuts1 small package brown sugarBaking powderColored sprinkles (optional topping for Banana Cereal)Slivered almonds, chia seeds or flax seeds (optional, for Smoothie Bowls)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted September 5, 2020 by Gina

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