A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (March 11-17)
One of my favourite Irish “blessings”- ‘May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face; the rains fall soft upon your fields and until we meet again, may God hold you in the palm of His hand.’ It’s arduous to imagine that it’s already March! If you’re preparing for a St. Patrick’s Day get together be sure to take a look at a few of my favourite recipes- Corned Beef and Cabbage with Horseradish Cream, Low Fat Irish Soda Bread and this enjoyable Shamrock Shake! Don’t overlook a candy Irish deal with to finish the evening with these Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting. Remember to rejoice safely!
With grocery costs hovering, many people are having to regulate, cut back and/or get extra inventive 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 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:
A be aware 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 may 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 may 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 so on. or swap recipes out for meals you like, you may seek for recipes by course within the index. Depending in your targets, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so on.
There’s additionally a exact, organized grocery listing that can make grocery buying a lot simpler and far much less traumatic. 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 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 following day. The grocery listing is complete and consists of every thing you might want to make all meals on the plan.
MONDAY (3/11)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad (½ recipe)
D:Tofu Tacos with Potatoes and Jalapenos with Southwestern Black Bean Salad
Total Calories: 1,285*
TUESDAY (3/12)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad
D:Skillet Ground Turkey Taco Cauliflower Rice with LEFTOVER Southwestern Black Bean Salad
Total Calories: 1,097*
WEDNESDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey
L: Italian Sub Broccoli Salad
D:Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots (recipe x 2)
Total Calories: 1,060*
THURSDAY (3/14)
B: Mushroom-Spinach Scrambled Eggs with 1 skinny slice entire grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: LEFTOVER Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots
Total Calories: 1,205*
FRIDAY (3/15)
B: Mushroom-Spinach Scrambled Eggs with 1 skinny slice entire grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: Shrimp Stir Fry
Total Calories: 1,075*
SATURDAY (3/16)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: White Bean Turkey Chili
D: DINNER OUT
Total Calories: 590*
SUNDAY (3/17)
B: Bell Pepper and Potato Frittata with 1 cup pineapple
L: LEFTOVER White Bean Turkey Chili
D: Crock Pot Corned Beef and Cabbage, Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,088*
*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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
Shopping listing
Produce
- 2 medium (ripe) bananas
- 1 small pear
- 2 medium apples
- 1 giant pineapple
- 1 (6-ounce) container contemporary berries of your selection
- 3 medium limes
- 2 giant heads garlic
- 1 (1-inch) piece contemporary ginger
- 1 small shallot
- 2 giant jalapenos PLUS
- 1 small inexperienced bell pepper
- 1 small PLUS 1 giant crimson bell pepper
- 2 giant cubanelle peppers
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- ½ pound broccoli florets
- ½ pound asparagus or snow peas
- 1 medium head cauliflower (or 4 cups riced) PLUS 1 giant head
- 1 (8-ounce) container sliced mushrooms
- 1 small butternut squash (or 10 ounces pre-cut)
- 1 medium Russet potato
- 1 medium Yukon Gold potato
- 2 medium parsnips
- 2 small PLUS 2 medium carrots
- 1 small head inexperienced cabbage
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 giant bunch Lacinato kale
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch scallions
- 1 giant bunch contemporary cilantro
- 1 medium bunch culantro (optionally available for sofrito)
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 dry pint grape or cherry tomatoes
- 1 small crimson onion
- 3 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package deal genoa salami (if shopping for from deli, you want 1 ½ ounces)
- 1 small package deal sliced deli ham (if shopping for from deli counter, you want 1 ½ ounces)
- 1 small package deal sliced deli turkey (if shopping for from deli counter, you want 1 ½ ounces)
- 4 kilos 93% lean floor turkey
- 1 ½ kilos (6) boneless, skinless hen thighs
- 1 ¼ kilos giant peeled and deveined shrimp
- 2 kilos lean corned beef brisket
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
- Honey
- Red wine vinegar
- Oregano
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Garlic powder
- Turmeric
- Adobo seasoning
- Balsamic vinegar
- Dijon mustard
- Rice vinegar
- Sriracha sauce (optionally available, for Shrimp Stir Fry)
- Sesame seeds
- Cinnamon
- Nutmeg
- Crushed crimson pepper flakes
- Bay leaves
Grains*
- 1 small package deal fast oats
- 1 small package deal (6-inch) corn tortillas (you want 8)
- 1 medium package deal unbleached all-purpose flour
- 1 small package deal white entire wheat flour
- 1 small loaf sliced entire grain bread
- 1 small bag dry white or brown rice (or 2 cups pre-cooked)
Dairy & Misc. Refrigerated Items
- 1 dozen giant eggs
- 1 quart liquid egg whites
- 1 (14-ounce) package deal extra-firm tofu
- 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
- 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small field butter
- 1 pint low fats buttermilk
- 1 (8-ounce) container nonfat milk
- 1 small tub lowered fats bitter cream
- 1 small chunk contemporary mozzarella
- 1 small block or small bag sliced lowered fats provolone cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small package deal bleu cheese
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 4 (15.5-ounce) cannellini or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (4.5-ounce) can diced inexperienced chiles
- 1 medium jar/tub salsa
- 1 small jar sliced pepperoncini
- 3 (32-ounce) cartons hen broth
Frozen
- 1 small package deal pearl onions (you want 1 cup)
- 1 (10-ounce) bag corn kernels
Misc. Dry Goods
- Cornstarch
- Baking powder
- Baking soda
- 1 (11-ounce) carton Orgain’s liquid vanilla protein shake
- 1 pound dry inexperienced or brown lentils
- 1 small package deal uncooked sugar
- 1 small package deal brown sugar
- 1 medium package deal walnuts (if shopping for from bulk bin, you want about ¾ cup)
- 1 small package deal sliced almonds (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal golden raisins (if shopping for from bulk bin, you want about cup)
*You should purchase gluten free, if desired
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