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 (Nov 27- Dec 3)
I hope everybody had a Happy Thanksgiving! Leftover Turkey Noodle Soup and Leftover Turkey & Sweet Potato Frittata are excellent for a fast and easy meal and to make use of up these leftovers! Looking for one thing lighter? My Leftover Turkey Harvest Cobb Salad is certain to hit the spot!
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 funds 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’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 really 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 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’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 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 many others. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Depending in your objectives, you must goal for no less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and many others.
There’s additionally a exact, organized grocery listing that may make grocery buying a lot simpler and far much less worrying. Save you time and money. You’ll dine out much less typically, waste much less food and also you’ll have every thing you want available to assist maintain you on monitor.
Lastly, in case you’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of here. I’m loving all of the concepts everybody’s sharing! If you want to get on the email list, you’ll be able to subscribe 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 (11/27)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups combined greens
D: Pasta Fagioli Soup and Navel Orange Salad with Avocado
Total Calories: 1,100*
TUESDAY (11/28)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Pasta Fagioli Soup with 1 slice sourdough bread
D: Smash Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,065*
WEDNESDAY (11/29)
B: Mushroom-Spinach Scrambled Eggs
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw (recipe x 2)
Total Calories: 1,137*
THURSDAY (11/30)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: LEFTOVER Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw
Total Calories: 1,227*
FRIDAY (12/1)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Air Fryer Basil-Parmesan Salmon with Kale and Brussels Sprouts Salad with Parmesan and Pecans (½ recipe)
Total Calories: 1,119*
SATURDAY (12/2)
B: Breakfast Strata with Sausage and Mushrooms
L: Spicy California Shrimp Stack with Spicy Garlic Edamame
D: DINNER OUT
Total Calories: 514*
SUNDAY (12/3)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: 5-Minute Microwave Salmon Rice Bowl with Bok Choy (recipe x 4)
D: Air Fryer Chicken Parmesan with 1 cup entire wheat spaghetti and Roasted Broccoli with Smashed Garlic
Total Calories: 1,371*
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Shopping List
Produce
- 2 medium apples
- 8 medium navel oranges
- 3 medium limes
- 1 medium lemon
- ½ pound seedless grapes
- 2 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 massive (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 6 Persian (mini) cucumbers (or 1 massive English)
- 2 medium crimson bell peppers
- 7 ounces sliced mushrooms
- 1 medium head cauliflower
- 1 ½ kilos broccoli florets
- ¼ pound Brussels sprouts (or 2 cups pre-shredded)
- 1 small bunch celery
- 1 medium carrot
- 4 medium heads baby bok choy
- 1 small package deal baby kale
- 1 small head white cabbage
- 1 (1-pound) bag/clamshell combined greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 medium PLUS 1 massive bunch scallions
- 1 small bunch recent cilantro
- 1 small bunch/container recent chives
- 1 small bunch/container recent basil
- 1 dry pint grape or cherry tomatoes
- 1 small crimson onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 2 ¾ kilos salmon
- ¾ pound turkey or rooster breakfast sausage
- 3 kilos boneless pork shoulder blade roast
- ½ pound cooked peeled, tail-off shrimp
Grains*
- 1 (16-ounce) package deal entire wheat spaghetti
- 1 (16-ounce) package deal ditalini or small pasta
- 1 package deal dry brown rice (or about 9 ½ cups pre-cooked)
- 1 package deal quaint oats
- 1 package deal seasoned breadcrumbs
- 1 massive loaf sourdough bread
- 1 small package deal corn tortillas (you want 8)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like (*7*))
- Pepper grinder (or recent peppercorns)
- Bay leaves
- Basil
- Parsley
- Oregano
- Red wine vinegar
- Dijon mustard
- Honey
- Taco seasoning (or substances to make your individual)
- Cumin
- Apple cider vinegar
- Cinnamon
- Pure maple syrup
- Vanilla extract
- Nutmeg
- Regular or gentle mayonnaise
- Paprika
- Rice vinegar
- Furikake
- Reduced sodium soy sauce*
- Sriracha sauce
- Cayenne pepper
- Sesame seeds
- Honey
- Sweet chili sauce
- Sesame oil
Dairy & Misc. Refrigerated Items
- 1 container pico de gallo (or substances to make you personal)
- 1 (18-pack) massive eggs
- 1 small field butter (can sub 1 tablespoon olive oil in Chicken Parmesan, if desired)
- 1 pint nonfat milk
- 1 pint unsweetened almond milk (or should purchase a bigger nonfat milk, if desired)
- 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
- 1 (8-ounce) bag shredded diminished fats sharp cheddar cheese
- 1 (8-ounce) bag shredded diminished fats mozzarella cheese
- 1 (16-ounce) container low fats cottage cheese (I like Good Culture)
- 1 massive wedge recent Parmesan cheese
- 1 (6-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 jar marinara sauce (or substances to make your individual)
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can tomato sauce or crushed tomatoes
- 1 (32-ounce) carton low sodium rooster broth
- 1 (32-ounce) carton rooster or vegetable broth
- 1 (2.6-ounce) packet gentle tuna in water
Frozen
- 1 massive package deal edamame (in pod)
Misc. Dry Goods
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 medium package deal pecan or walnut halves (if shopping for from bulk bin, you want ¾ cup)
- 1 small package deal chia seeds (if shopping for from bulk bin, you want about 1 tablespoon)
Non-Food Items
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