Free 7 Day Healthy Meal Plan (Feb 5-11)

February 3, 2024 admin 1 Views 0 Comments

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A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.

Free 7 Day Healthy Meal Plan (Feb 5-11)

This goes to be a loopy week as my e book tour begins! I’m so excited to go to Atlanta this Tuesday, Dallas this Wednesday, Houston this Thursday, Bethesda MD Saturday and Philly space Sunday! Don’t neglect to safe your spot with tickets (required) which features a signed copy of Skinnytaste Simple!

If you’re ending the week with a Superbowl celebration take a look at a few of my favourite sport time appertizers– Taco Dip, Best Guacamole Recipe, or this Sausage Stromboli! Hope your workforce made it to the large sport!

With grocery costs hovering, many people are having to regulate, reduce and/or get extra artistic with our meals. One of absolutely the BEST methods to remain inside a price range 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

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure 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 properly. I hope you’ll love this as a lot as I do!

Buy the Skinnytaste meal planner right here:

A be aware 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 below 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 should 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 can be meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Depending in your targets, you must intention for at the very least 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and so on.

There’s additionally a exact, organized grocery listing that may make grocery procuring a lot simpler and far much less irritating. Save you time and money. You’ll dine out much less usually, waste much less food and also you’ll have the whole lot you want available to assist maintain you on observe.

Lastly, in the event you’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail listing, 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 listing is complete and consists of the whole lot that you must make all meals on the plan.

MONDAY (2/5)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a facet of ¼ cup shelled pistachios
D: Lentil Bolognese with a inexperienced salad*

Total Calories: 1,192**

TUESDAY (2/6)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a facet of ¼ cup shelled pistachios
D: D: LEFTOVER Lentil Bolognese with a inexperienced salad

Total Calories: 1,192**

WEDNESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a facet of ¼ cup shelled pistachios
D: Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
Total Calories: 1,015**

THURSDAY (2/8)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan

Total Calories: 1,112**

FRIDAY (2/9)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Korean-Inspired Salmon Rice Bowl and Spicy Garlic Edamame
Total Calories: 1,202**

SATURDAY (2/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Pastrami Reuben Egg Rolls with 1 cup sliced cucumbers
D: DINNER OUT

Total Calories: 680**

SUNDAY (2/11)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Buffalo Chicken Dip with 12 tortilla chips, Everything Bagel Pigs in a Blanket and Jalapeno Poppers
D: Instant Pot Chicken Taco Chili with 2 tablespoons shredded cheddar, 2 tablespoons mild bitter cream and 1 ounce avocado

Total Calories: 1,124**

*Green salad consists of 12 cups combined greens, 4 scallions, 1 cup every: tomatoes, carrots, cucumbers, chickpeas and ½ cup mild French dressing
**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 so on.

*Google doc

Shopping listing

Produce

1 small PLUS 2 medium oranges
1 small PLUS 2 medium lemons
1 medium grapefruit
3 medium bananas
2 medium kiwi
2 small mangoes
1 small (5-ounce) Hass avocado
1 massive head garlic
1 (3-inch) piece contemporary ginger
12 medium jalapeno peppers
14 mini (Persian) cucumbers (can sub 3 medium English, if desired)
1 (8-ounce) package deal baby bella mushrooms
1 (4-ounce) package deal white mushrooms
1 ½ kilos combined mushrooms
1 small bunch carrots
1 small bunch celery
2 kilos (4 medium) Yukon Gold potatoes
2 medium bunches scallions
1 small bunch contemporary Italian parsley
1 small bunch contemporary cilantro
1 small bunch/container contemporary dill
1 small bunch/container contemporary thyme
1 small bunch/container contemporary basil (optionally available topping for Lentil Bolognese)
1 (1-pound) clamshell/bag baby spinach
1 (1-pound) clamshell/bag combined greens
1 dry pint cherry or grape tomatoes
1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

1 rotisserie hen
2 ½ kilos (5) boneless, skinless hen breasts
1 package deal turkey bacon (I like Applegate)
1 small package deal sliced prosciutto
1 package deal turkey sizzling canine (akin to Applegate)
6 ounces pastrami or corned beef
1 pound 90% lean floor beef
1 pound pork tenderloin
1 ¼ kilos (4) skinless salmon fillets

Grains*

1 (1-pound) package deal high protein pasta (akin to Barilla)
1 package deal Acini di pepe pasta (or different small form pasta)
1 small package deal dry white or brown rice (or 3 cups pre-cooked)
1 small package deal quaint or fast oats
1 massive bag tortilla chips
1 package deal mild entire wheat English muffins
1 small package deal unbleached all-purpose flour
1 package deal plain panko breadcrumbs

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)
Red wine vinegar
Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
Light French dressing dressing (or make your personal with substances in listing)
Pure maple syrup
Ground cinnamon
Bay leaves
Dijon mustard
Regular or lowered sodium soy sauce*
Gochujang
Balsamic vinegar
Mirin
Toasted sesame oil
Black sesame seeds
Honey
Cayenne pepper
Vanilla extract
Light mayonnaise
Ketchup
Worcestershire sauce
Hot sauce (akin to Frank’s RedHot)
Onion powder
White vinegar
Everything Bagel seasoning
Paprika
Chili powder
Garlic powder
Oregano
Cumin

Dairy & Misc. Refrigerated Items

½ dozen massive eggs
1 pint liquid egg whites
1 (16-ounce) PLUS (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
1 medium container mild bitter cream
1 small container fats free bitter cream
2 (8-ounce) packages lowered fats cream cheese
1 small field butter
1 (8-ounce) container nonfat milk
1 pint unsweetened vanilla almond milk
1 (8-ounce) block cheddar cheese
1 (8-ounce) bag shredded or block low fats sharp cheddar cheese
1 (8-ounce) bag shredded or wedge lowered fats Swiss cheese (I like Jarlsberg)
1 small wedge contemporary Parmesan cheese
1 (4-ounce) chunk or bag shredded half skim mozzarella cheese
1 small package deal blue cheese
1 package deal or jar sauerkraut
1 package deal egg roll wrappers

Canned and Jarred

2 (10-ounce) cans RoTel diced tomatoes with chilies
1 (4-ounce) can chopped inexperienced chilies
1 (15.5-ounce) can black beans
1 (15.5-ounce) can kidney beans
1 (15-ounce) can chickpeas
1 (8-ounce) can tomato sauce
1 (8-ounce) can tomato paste
1 (15-ounce) PLUS 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
1 (32-ounce) carton beef inventory
1 (32-ounce) carton vegetable broth
1 small jar peanut (or different nut/seed) butter
1 small jar solar dried tomatoes
1 small jar ready horseradish

Frozen

1 (10-ounce) package deal corn kernels
1 massive package deal edamame in pod

Misc. Dry Goods

1 small package deal shelled pistachios (if shopping for from bulk bin, you want ¾ cup)
1 small package deal dry brown, inexperienced or purple lentils
1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
1 small package deal chia seeds (if shopping for from bulk bin, you want ½ cup)
1 small package deal granulated sugar
1 package deal sugar free chocolate chips (akin to Lily’s)
Colored sprinkles (optionally available topping for Air Fryer Banana Split)
Baking powder
Monk fruit sweetener or your favourite sweetener (can use maple syrup or honey in Chia Pudding, if desired)
1 small package deal dried unsweetened shredded coconut
1 small package deal vanilla protein powder (I like Orgain)
1 bottle purple wine (optionally available, for Lentil Bolognese)