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A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Jan 8-14)
I really feel like so many family and friends I’ve talked to these days are sick! The flu, Covid and colds are rampant proper now! This time of yr particularly, it’s so essential to take additional good care of ourselves. Drink plenty of water, exercise when you may and benefit from meals that bolster your health like this Citrus Immunity Shot. Feeling beneath the climate? Try my Chicken Noodle Soup or Healing Turmeric Chicken Noodle Soup recipe for some heat consolation food. For all these beneath the climate, I hope you’re feeling higher quickly!
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 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 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 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 observe 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 may 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 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 so forth. or swap recipes out for meals you like, you may seek for recipes by course within the index. Depending in your objectives, it’s best to goal for no less than 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so forth.
There’s additionally a exact, organized grocery listing that can make grocery buying a lot simpler and far much less tense. Save you time and cash. You’ll dine out much less usually, waste much less food and also you’ll have the whole lot you want readily available to assist preserve you on observe.
Lastly, when you’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you may 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 may 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 listing is complete and consists of the whole lot you could make all meals on the plan.
MONDAY (1/8)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad (½ recipe)
D:Broccoli Cheddar Soup with 2 ounces multigrain baguette and a inexperienced salad*
Total Calories: 1,059**
TUESDAY (1/9)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: Italian Sub Broccoli Salad
D: Smash Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,069**
WEDNESDAY (1/10)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad
D: Chicken Divan with ¾ cup brown rice
Total Calories: 1,130**
THURSDAY (1/11)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,118**
FRIDAY (1/12)
B: Overnight Oats
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Fish Taco Bowl with Quick and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,165**
SATURDAY (1/13)
B: Protein Bagels with Cottage Cheese (recipe x 2) and a pair of scrambled eggs with ½ a grapefruit
L: Perfect Air Fryer Shrimp with Fiesta Bean Salad
D: DINNER OUT
Total Calories: 846**
SUNDAY (1/14)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Classic Chicken Salad on Protein Bagels with Cottage Cheese with 8 baby carrots
D: Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,306**
*Green salad consists of 6 cups combined greens, 2 scallions, ½ cup every: tomatoes, carrots, cucumbers, chickpeas and ¼ cup mild French dressing.
**This is only a information, women ought to goal 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Shopping listing
Produce
- 2 medium oranges
- 1 medium lemon
- 5 medium limes
- 2 medium grapefruit
- 2 medium kiwis
- 5 medium bananas
- 1 (6-ounce) container blueberries (should purchase frozen for Overnight Oats, if desired)
- 1 small PLUS 1 medium crimson bell pepper
- 1 medium jalapeno
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 giant head garlic
- 1 giant shallot
- 3 ½ kilos broccoli florets
- 1 medium head cauliflower (or 4 cups “riced”)
- 1 small bunch celery
- 5 medium carrots
- 1 medium bag baby carrots
- 1 small cucumber
- 4 ounces white mushrooms
- ½ pound Yukon Gold potatoes
- 1 medium bunch scallions
- 1 small bunch/container contemporary thyme
- 1 medium bunch cilantro
- 1 (5-ounce) container baby spinach
- 1 (10-ounce) container combined greens
- 1 medium bag tri-color slaw (you want 5 cups)
- 1 dry pint cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium vine-ripened tomato
- 1 small PLUS 1 medium crimson onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 3 kilos boneless chuck roast
- 1 ½ kilos (4) skinless fish fillets (equivalent to cod or mahi mahi)
- 1 ¼ kilos jumbo peeled and deveined shrimp
- 1 pound delicate Italian hen sausage
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 rotisserie hen (purchase nearer to finish of the week)
- 1 pound 93% lean floor turkey
- 1 bundle turkey bacon (I like Applegate)
- 1 ½ ounces genoa salami
- 1 ½ ounces deli ham
- 1 ½ ounces deli turkey
Grains*
- 1 medium bundle unbleached all-purpose flour
- 1 small bundle fast oats
- 1 small bundle corn tortillas (you want 8)
- 2 medium multigrain baguettes
- 1 small bundle dry brown rice (or 4 ½ cups pre-cooked)
- 1 bundle dry orzo pasta
- 1 bundle seasoned complete wheat 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)
- Garlic powder
- Seasoning salt or adobo seasoning
- Oregano
- Light French dressing (or make your personal with elements in listing)
- Taco seasoning
- Cumin
- Smoked paprika
- Paprika
- Cayenne pepper
- Regular or mild mayonnaise
- Cinnamon
- Cajun seasoning
- Sriracha sauce
- Bay leaves
- Red wine vinegar
- Parsley
- Optional bagel seasoning: the whole lot bagel seasoning, sesame seeds, poppy seeds, dried garlic
- flakes, dried onion flakes
- Crushed crimson pepper flakes
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 18-pack giant eggs
- 1 small field butter
- 1 pint skim milk
- 1 (8-ounce) container unsweetened almond milk (or sub a quart of skim milk for the pint)
- 1 (32-ounce) container 2% cottage cheese (I like Good Culture)
- 1 (16-ounce) block or bag shredded sharp cheddar cheese
- 1 (8-ounce) block or bag shredded decreased fats Swiss cheese
- 1 (4-ounce) chunk contemporary mozzarella cheese
- 1 (8-ounce) chunk or bag sliced decreased fats provolone cheese
- 1 medium wedge contemporary Parmesan cheese
- 1 small container Pico de Gallo (or elements to make your personal)
Canned and Jarred
- 1 small jar peanut butter
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 (32-ounce) carton decreased sodium hen broth
- 2 (15-ounce) cans chickpeas
- 2 (15-ounce) cans black beans
- 1 small jar pepperoncini
Frozen
- 1 small bundle peas
- 1 small bundle corn kernels
Misc. Dry Goods
- 1 medium bag pecan halves (if shopping for from bulk bin, you want about 2/3 cup)
- Baking powder
- 1 small bundle chia seeds (if shopping for from bulk bin, you want about 1 tablespoon)
- 1 small bottle dry sherry
- Monk fruit sweetener, stevia or sweetener of your selection
Non-Food Items
*You should purchase gluten free, if desired
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