A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Feb 26-March 3)
First- let me want everybody who was born on February twenty ninth a Happy Leap Year Birthday!!!! I hope you’ve gotten an incredible day!!
Need some meatless recipes like my Balsamic Roasted Veggies and White Bean Pasta for Lent? Check out this simple Broiled Tilapia with Garlic and my different Lenten pleasant recipes!
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral certain meal planner has weekly meal planning grids you’ll be able to 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 effectively. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
A word about WW Points
If you’re following Weight Watchers, all of the recipes right here have been up to date to mirror the brand new Weight Watchers program, with factors displayed beneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you’ll be able to 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’ll be able to 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’ll be able to seek for recipes by course within the index. Depending in your objectives, you must intention for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, 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 worrying. Save you time and money. You’ll dine out much less usually, waste much less food and also you’ll have every thing you want readily available to assist maintain you on monitor.
Lastly, for those who’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you’ll be able to 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’ll be able to 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 following day. The grocery record is complete and consists of every thing you have to make all meals on the plan.
MONDAY (2/26)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with an entire wheat roll
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,079*
TUESDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with an entire wheat roll
D: Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,101*
WEDNESDAY (2/28)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,112*
THURSDAY (2/29)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,224*
FRIDAY (3/1)
B: Green Smoothie Bowl
L: Open Faced Tuna Sandwich with Avocado and eight carrot sticks
D: Baked Fish Sticks with Coleslaw and Air Fryer French Fries (recipe x 4)
Total Calories: 1,150*
SATURDAY (3/2)
B: Protein Bagels with Cottage Cheese (recipe x 2) with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 pink onion rings
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (recipe x 2)
D: DINNER OUT
Total Calories: 513*
SUNDAY (3/3)
B: Protein Bagels with Cottage Cheese with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 pink onion rings
L: LEFTOVER Slow Cooker Minestrone Soup with Everything Parmesan Crisps
D: Sweet Potato Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,018*
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Shopping record
Produce
- 2 medium apples (any selection)
- 4 medium oranges
- 1 medium lime
- 1 medium lemon
- 1 medium banana
- 1 small mango
- 1 (12-ounce) container strawberries
- 4 medium (6-ounce) Hass avocados
- 1 massive head garlic
- 1 small shallot
- 1 (3-inch) piece recent ginger
- 1 medium corn on the cob (can sub frozen or canned corn in BBQ Chicken Salad, if desired)
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small pink bell pepper
- 1 pound Brussels sprouts
- 1 pound inexperienced beans
- 1 ½ kilos (3 medium) candy potatoes
- 3 ½ kilos Russets potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 small bundle alfalfa or broccoli sprouts
- 2 massive cucumbers
- 1 medium zucchini
- 1 small bunch scallions
- 1 medium head Romaine lettuce
- 1 small head inexperienced cabbage (can sub 1 [6-cup] bag tri-color coleslaw for this and purple cabbage, if desired)
- 1 small head purple cabbage
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
- 1 small bunch/container recent basil
- 1 small bunch/container recent chives (can sub 2 tablespoons scallion greens in Caper Sauce, if desired)
- 2 small PLUS 1 massive vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 massive pink onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian hen sausage
- ½ pound (1) boneless, skinless hen breast
- 1 ¾ kilos (4 massive) boneless, skinless hen thighs
- 2 kilos 93% lean floor beef
- 1 pound 93% lean floor turkey
- 1 pound Alaskan skinless cod fillet
Grains
- 1 massive bundle crunchy corn taco shells (you want 16)
- 1 small loaf multigrain or bitter dough bread
- 1 bundle plain panko breadcrumbs
- 1 small bundle unbleached all-purpose flour
- 1 bundle small pasta akin to ditalini
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)
- Reduced sodium Montreal Steak Chicken seasoning
- BBQ sauce (or substances to make your individual)
- Reduced sodium soy sace*
- Curry powder
- Sriracha sauce
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Light mayonnaise
- Red wine vinegar
- White wine vinegar
- Garlic powder
- Rosemary
- Dijon mustard
- Old Bay seasoning
- Parsley
- Everything Bagel Seasoning
- Ketchup
- Worcestershire sauce
- Dried onion flakes
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 dozen massive eggs
- 1 (32-ounce) container low fats cottage cheese (I like Good Culture)
- 1 container mild ranch dressing (or substances to make your individual)
- 1 tub mild whipped cream cheese
- 1 tub whipped butter
- 1 small tub mild bitter cream
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 massive wedge recent Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 pint low fats buttermilk
- 1 (8-ounce) container protein milk (or milk of selection)
- 2 (14-ounce) packages extra-firm tofu
Canned and Jarred
- 1 small jar clean peanut butter
- 1 (8-ounce) can tomato sauce
- 1 (28-ounce) can petite diced tomatoes
- 1 (5-ounce) can albacore or chunk mild tuna in water
- 1 small jar capers
- 1 (15-ounce) can white beans
- 1 (32-ounce) carton decreased sodium hen or vegetable broth
Frozen
Misc. Dry Goods
- 1 small bundle peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle unsweetened coconut flakes
- Baking powder
*You should buy gluten free, if desired
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