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
This week I took a pause from promoting new recipes. There aren’t enough words and there’s no perfect recipe to heal our nation’s wounds right now.
For those of you who know me, you know I do not use this platform for much outside of healthy eating. I also promote healthy living which goes beyond what you eat. It’s about how we treat ourselves and each other. The way we, as a society, respond to racism, will shape how our children and their children treat each other, but also shape the world they live in. This paradigm is here to stay. I am still sharing a meal plan because we all need to take care on every level. Please consider productive conversations with your family and friends as you share your cooking and time with them in the kitchen.
“Be the change you wish to see in the world.” – Ghandi
“No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can learn to love, for love comes more naturally to the human heart than its opposite” – Nelson Mandela, Long Walk to Freedom
I will be starting to post new recipes next week, and look forward to continuing the conversation while enjoying some really good food. Sending love and light to all.
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 (6/8)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Soba Noodle Veggie Stir-Fry (recipe x 4) (11B 13G 6P)
Totals: WW Points 19B 22G 12P, Calories 960*
TUESDAY (6/9)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Shrimp Fajitas (recipe x 2) (4B 9G 4P) with Best Guacamole Recipe (3B 4G 3P)
Totals: WW Points 15B 22G 13P, Calories 896*
WEDNESDAY (6/10)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G 0P) and 1
tablespoon light vinaigrette (1B 1G 1P)
Totals: WW Points 13B 16G 11P, Calories 812*
THURSDAY (6/11)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Grilled Chicken Bruschetta (3B 6G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 17B 22G 15P, Calories 1,017*
FRIDAY (6/12)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4B 6G 4P) with 2 servings Caprese Salad (6B 6G 6P)
Totals: WW Points 21B 26G 19P, Calories 964*
SATURDAY (6/13)
B: Healthy Pancake Cereal (5B 6G 5P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: ORDER IN!
Totals: WW Points 12B 14G 12P, Calories 623*
SUNDAY (6/14)
B: Huevos Pericos (recipe x 2) (2B 8G 2P) and 1 cup grapes (0B 0G 0P)
L: Grilled Pizza (6B 7G 6P)
D: Carne Guisada (7B 7G 6P) with ¾ cup brown rice (5B 5G 0P) and Colombian Aji Picante (0B 0G 0P)
Totals: WW Points 20B 27G 14P, Calories 1,019*
*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.
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