Free 7 Day Healthy Meal Plan (Feb 19-25)
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Feb 19-25)
As the season of Lent has begun, let me share a few of my favourite meatless mains! Check out my Eggplant Meatballs, Spinach Lasagna Roll Ups or these Greek Tofu Bowls for the proper Lenten pleasant meal.
With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of absolutely the BEST methods to remain inside a finances and preserve healthy eating habits is to MEAL PLAN. You can get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial right here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
A observe about WW Points
If you’re following Weight Watchers, all of the recipes right here have been up to date to replicate the brand new Weight Watchers program, with factors displayed underneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you possibly can see the recipe builder used to find out these factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthy meal plans (you possibly can see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Depending in your targets, it is best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and many others.
There’s additionally a exact, organized grocery record that may make grocery procuring a lot simpler and far much less aggravating. Save you time and money. You’ll dine out much less usually, waste much less food and also you’ll have every little thing you want readily available to assist maintain you on observe.
Lastly, in case you’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail record, you possibly can subscribe right here so that you by no means miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. The grocery record is complete and contains every little thing it’s essential to make all meals on the plan.
MONDAY (2/19)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Canned Salmon Rice Bowl
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
Total Calories: 1,071*
TUESDAY (2/20)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Ground Turkey Taco Skillet
Total Calories: 1,164*
WEDNESDAY (2/21)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Crock Pot Pasta Sauce with Sausage over 1 cup entire wheat spaghetti with a inexperienced salad**
Total Calories: 1,079*
THURSDAY (2/22)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup entire wheat spaghetti with a inexperienced salad
D: Chicken Florentine with ¾ cup brown rice # and Easy Garlic Broccolini
Total Calories: 1,189*
FRIDAY (2/23)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup entire wheat spaghetti with a inexperienced salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,280*
SATURDAY (2/24)
B: Slow Cooker Steel Cut Oats
L: Cheeseburger Salad
D: DINNER OUT
Total Calories: 613*
SUNDAY (2/25)
B: ¼ of Swiss Chard Frittata with an orange
L: Turkey Club (recipe x 4) and a pear
D: Chicken Gnocchi Soup
Total Calories: 1,058*
*This is only a information, women ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra food similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Green salad contains 8 cups combined greens, 5 scallions, ¾ cup every: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons mild French dressing. Set apart 2 servings (with dressing on the aspect) for lunch Thurs/Fri.
#Make an additional 3 cups rice for dinner Friday
Shopping record
- 3 medium bananas
- 4 medium pears
- 4 medium oranges
- 2 medium lemons
- 1 medium lime
- 2 (6-ounce) containers berries (your alternative)
- 1 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 2 medium jalapenos
- 1 small PLUS 1 medium pink bell pepper
- 2 medium heads garlic
- 1 small PLUS 1 giant shallot
- 4 Persian (mini) cucumbers (or 1 giant English cucumber)
- 1 small bag baby carrots
- 1 ½ kilos broccoli florets
- 2 bunches broccolini
- 1 giant bunch scallions
- 1 (4-ounce) container white mushrooms
- 1 bunch Swiss chard
- 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell combined greens
- 1 medium head Romaine lettuce
- 1 small head Iceberg lettuce (can sub 8 leaves Romaine lettuce in Turkey Club, if desired)
- 1 small container/bunch recent basil (non-obligatory, for garnish on Gnocchi Soup)
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry tomatoes
- 2 medium yellow onions
- 2 small pink onions
- 1 giant white onion
Meat, Poultry and Fish
- 2 kilos (4) boneless, skinless hen breast
- 1 ½ kilos candy Italian hen or turkey sausage
- 1 package deal center-cut bacon
- ¾ pound deli turkey breast (similar to Boar’s Head)
- 1 pound 93% lean floor beef
- 1 pound 93% lean floor turkey
- 1 ¼ (4) kilos flounder fillets
Grains
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 package deal low carb entire wheat tortillas (similar to La Tortilla Factory)
- 1 package deal unbleached all-purpose flour
- 1 package deal fast cooking metal reduce oats (similar to Bob’s Red Mill)
- 1 medium package deal dry brown rice (or about 7 cups pre-cooked)
- 1 (1-pound) entire wheat spaghetti
- 1 (16-ounce) package deal gnocchi
- 1 package deal seasoned breadcrumbs
- 1 medium bag tortilla chips
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Light mayonnaise
- Sriracha sauce
- Furikake (can sub chopped nori and sesame seeds in Salmon Bowl, if desired)
- Cumin
- Chili powder
- Garlic powder
- Onion powder
- Paprika
- Smoked paprika
- Cayenne
- Turmeric
- Crushed pink pepper flakes
- Light French dressing dressing (or make your personal with substances in record)
- Pure maple syrup
- Cinnamon
- Yellow mustard
- Ketchup
- Italian seasoning
- Apple cider vinegar
- Bay leaves
- Hot sauce (non-obligatory for serving with Omelet Tortilla Wrap)
Dairy & Misc. Refrigerated Items
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 package deal 1/3 much less fats cream cheese
- 1 pint half and half
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag diminished fats shredded cheddar cheese (can sub ¼ cup common cheddar in Cheeseburger Salad, if desired)
- 1 (8-ounce) bag diminished fats shredded Mexican mix cheese
- 1 bag shredded or block Swiss cheese
- 1 tub whipped butter
- 1 (6-ounce) container entire milk plain yogurt
- 1 pint unsweetened almond milk
Canned and Jarred
- 1 (5-ounce) can skinless wild pink or pink salmon in water
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can pinto beans
- 1 medium jar salsa
- 1 (28-ounce) crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel tomatoes with inexperienced chilies
- 1 small jar sun-dried tomatoes in oil
- 2 (32-ounce) cartons diminished sodium hen broth
- 1 (14-ounce) can vegetable broth
- 1 small jar capers
- 1 small jar dill pickle spears
Frozen
- 1 (1 pound) package deal corn kernels
Misc. Dry Goods
- 1 bottle white wine
- 1 container unflavored pea or whey protein powder
- 1 small package deal floor flax
- 1 small package deal pecan or walnut halves (if shopping for from bulk bin, you want ¼ cup)
*You should buy gluten free, if desired