Free 7 Day Healthy Meal Plan (Dec 16-22)
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Dec 16-22)
Planning your vacation events? These Sugar Plum Baked Brie Bites and Spinach Dip Stuffed Mushrooms are the perfect Christmas appetizers, whereas my Pizzelle Cookies or Peppermint Meringues make the proper dessert to make and take to any celebration!
A Word About the New WW Points Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it would routinely provide the new factors. I’ll start updating the factors however it might be a HUGE assist in case you are on my web site and see the brand new factors, to go away a touch upon that recipe so I can shortly replace it!
If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthy meal plans (you may see my earlier meal plans right here) which are 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 may seek for recipes by course within the index. Depending in your targets, you must purpose for at the least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others.
There’s additionally a exact, organized grocery checklist that may make grocery buying a lot simpler and far much less traumatic. Save you time and money. You’ll dine out much less typically, waste much less food and also you’ll have every little thing you want readily available to assist hold you on observe.
Lastly, should you’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you may 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 checklist, you may subscribe right here so that you by no means miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you may 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 really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
With grocery costs hovering, many people are having to regulate, reduce and/or get extra inventive with our meals. One of absolutely the BEST methods to remain inside a finances and keep 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!)
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 checklist is complete and contains every little thing you must make all meals on the plan.
MONDAY (12/16)
B: Mango Coconut Chia Pudding
L: Chicken Salad on 1 slice sourdough bread and a pear
D: Stuffed Shells with Garlic Butter Mushrooms
Total Calories: 1,074*
TUESDAY (12/17)
B: Mango Coconut Chia Pudding
L: Chicken Salad on 1 slice sourdough bread and a pear
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice and Quick Black Beans
Total Calories: 1,101*
WEDNESDAY (12/18)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on 1 slice sourdough bread and an apple
D: Turkey Burgers with Broccoli Salad
Total Calories: 1,144*
THURSDAY (12/19)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on 1 slice sourdough bread and an apple
D: Air Fryer Steak with LEFTOVER Broccoli Salad
Total Calories: 1,014*
FRIDAY (12/20)
B: Avocado Toast with Egg and an orange
L: Hearts of Palm Noodle Peanut Stir Fry
D: Teriyaki Shrimp Quinoa Bowl with Mango-Cucumber Salsa
Total Calories: 1,057*
SATURDAY (12/21)
B: Baked Oatmeal with Blueberries and Bananas
L: 2 cups Sweet Potato Soup with Sausage and Kale
D: DINNER OUT
Total Calories: 609*
SUNDAY (12/22)
B: Breakfast BLT Salad (recipe x 2)
L: Air Fryer Chicken Wings with Veggie Shooters
D: Pork Tenderloin with Cherry Sauce with Garlic Mashed Potatoes and Roasted Brussels Sprouts
Total Calories: 1,172*
*This is only a information, women ought to purpose 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.
Shopping checklist
Produce
- 4 medium ripe bananas
- 2 medium mangoes
- 2 medium pears
- 2 medium apples
- 1 medium orange
- 1 medium lemon
- 5 medium limes
- 1 dry pint blueberries
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 2 massive heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 1 medium yellow bell pepper
- 1 medium PLUS 1 massive pink bell peppers
- 2 massive cubanelle peppers
- 1 pound orange-flesh candy potatoes
- 2 kilos (4) Yukon Gold potatoes
- 1 massive English cucumber
- 3 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 1 small bunch celery
- 4 medium carrots
- 1 pound entire Baby Bella or Crimini mushrooms
- 1 massive head broccoli florets
- 1 medium head cauliflower
- 1 pound Brussels sprouts
- 1 massive bunch scallions
- 1 medium PLUS 1 massive bunch Lacinato kale
- 2 massive bunches contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 medium bunch culantro (if you will discover it)
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary chives or dill
- 1 small bunch/container contemporary rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
- 1 small head white cabbage (can purchase a pre-shredded combine, if desired)
- ½ small head pink cabbage (can purchase a pre-shredded combine with white cabbage, if desired)
- 1 (10-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula (for garnish on Veggie Shooters. Can skip, if desired)
- 1 dry pint grape or cherry tomatoes
- 1 small pink onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 massive package deal center-cut bacon (you want 16 slices)
- 1 massive package deal (20) hen wingettes and drumettes
- 1 rotisserie hen
- 1 pound gentle Italian hen sausage
- 1 pound 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 1 pound (4) skinless firm white fish fillets resembling cod, snapper or mahi mahi
- 1 pound peeled, deveined, tail-off shrimp
- 2 (1-pound) pork tenderloins
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 contemporary peppercorns)
- Pure maple syrup
- Ground cinnamon
- Hot sauce or crushed pink pepper flakes (optionally available, for Avocado Toast)
- Honey
- Vanilla extract
- Red wine vinegar
- Light mayonnaise
- Dijon mustard
- Seasoned salt
- Sesame oil
- Sesame seeds
- Reduced sodium soy sauce*
- Sriracha sauce
- Apple cider vinegar
- Adobo seasoning
- Thyme
- Garlic powder
- Onion powder
- Paprika
- Oregano
- Ground sage
- White balsamic vinegar
- Balsamic vinegar
- Cumin
- Chili lime seasoning, resembling Tajin
- Sazon seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Rice vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen massive eggs
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (16-ounce) container low fats cottage cheese (I like Good Culture)
- 1 small tub gentle or fats free bitter cream
- 1 small container dairy-free heavy cream (optionally available, for Sweet Potato Soup)
- 1 pint low fats buttermilk
- 1 pint nonfat milk
- 1 (8-ounce) container unsweetened almond milk
- 1 small field unsalted butter
- 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small package deal goat cheese
Grains*
- 1 loaf sliced sourdough or entire grain bread
- 1 small package deal hamburger buns
- 1 small package deal corn tortillas (you want 8)
- 1 small package deal fast or quaint oats
- 1 small package deal dry multi-color quinoa
- 1 package deal jumbo pasta shells
- 1 package deal seasoned entire wheat breadcrumbs
Canned and Jarred
- 1 (13.6-ounce) can lite coconut milk
- 1 small jar peanut butter
- 1 small jar decreased sugar cherry preserves (I like Bonne Maman)
- 1 small jar pesto (or substances to make your individual)
- 1 jar marinara (or substances to make your individual)
- 1 (15-ounce) can black beans
- 1 (15-ounce) can hen broth
- 1 (15-ounce) can vegetable broth
- 2 (32-ounce) cartons unsalted hen bone broth
- 1 jar Better than Boullion Chicken Base
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal sweetened shredded dried coconut (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal shelled sunflower seeds (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal dried unsweetened cranberries
- NuNaturals liquid stevia, monk fruit or sweetener of your selection (can use honey in Chia Pudding, if desired)
- Baking powder
- 1 (12-ounce) package deal Palmini (hearts of palm) linguini
- Colored sprinkles (optionally available, for Breakfast Banana Split)
*You can purchase gluten free, if desired