7 Day Wholesome Meal Plan (Oct 5-11)

posted October 3, 2020 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying listing. All recipes embrace energy and up to date WW Good Factors.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Wholesome Meal Plan

The temps are getting cooler, the air is getting crisp—fall is right here!!! That is considered one of my favourite seasons!! I like to go apple choosing and make do-it-yourself apple butter and apple sauce, and who doesn’t love pumpkin!!? Try my  tremendous simple pumpkin pie dip. Yum!! Additionally Skinnytaste Meal Prep Cookbook made the NYT Greatest Sellers listing once more this week, thanks! If you wish to order a signed copy, Barnes and Noble is promoting a signed version!

Why Ought to Everybody Meal Plan?

Meal planning is a good way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you stick with your objectives!

About The Meal Plan

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. You must purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery buying a lot simpler and far much less aggravating. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have all the things you want readily available to assist preserve you on monitor.

Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail listing, you possibly can subscribe right here so that you by no means miss a meal plan!

Additionally, when you don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2020! There was a print error final yr, however it’s excellent now! You’ll be able to order it right here!


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. Whereas we really imagine there isn’t any one dimension matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date WW Blue SP to your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and consists of all the things it is advisable to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you could have already got a whole lot of them.

And final, however actually not least, this meal plan is versatile and reasonable. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you possibly can transfer some issues round to make it work along with your schedule. Please let me know when you’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (10/5)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Minestrone Soup (2B 4G 2P) and a pair of Straightforward Garlic Knots (4B 5G 4P)

Totals: WW Factors 17B 22G 17P, Energy 907 #

TUESDAY (10/6)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Hen Taco Poblano Rice Bowls (8B 11G 3P)

Totals: WW Factors 15B 20G 10P, Energy 955 #

B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Turkey Meatball Spinach Tortellini Soup* (6B 6G 6P)

Totals: WW Factors 15B 19G 15P, Energy 899 #

B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Spinach and Feta Stuffed Hen Breasts (½ recipe) (2B 3G 2P) with Chopped Feta Salad (5B 5G 5P)

Totals: WW Factors 15B 16G 15P, Energy 808 #

FRIDAY (10/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Lemon-Chili Shrimp Avocado Quinoa Bowls** (8B 10G 4P)

Totals: WW Factors 19B 24G 15P, Energy 1,109 #

SATURDAY (10/10)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Tuna Salad Endive Wraps (recipe x 2) (1B 2G 1P) and an apple (0B 0G 0P)

Totals: WW Factors 12B 13G 12P, Energy 566 #

SUNDAY (10/11)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P)
D: Turkey Chili Stuffed Acorn Squash (5B 5G 5P)

Totals: WW Factors 23B 23G 21P, Energy 858 #

# That is only a information, girls ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.

*Go away 2 servings of tortellini out and add to soup when reheating for Thur/Fri lunch.

**Make further 1 cup cooked quinoa for lunch Sunday.

*Google doc

Print Purchasing Listing

Purchasing Listing


Three medium bananas2 medium oranges4 medium apples (any selection)Four medium lemons1 medium lime1 dry pint contemporary blueberries½ pound seedless grapes1 medium (6-ounce) Hass avocado1 medium English cucumber1 massive head garlic1 small shallot1 poblano pepper1 small inexperienced bell pepper1 medium zucchini2 medium acorn squash1 small head broccoli florets (you want ½ cup)1 medium bunch celery1 small bunch carrots1 medium bunch scallions1 bunch Lacinato kale1 medium head endive1 (5-ounce) bag/clamshell child spinach2 medium heads Romaine lettuce1 small bunch/container contemporary oregano1 small bunch/container contemporary basil (can sub 2 teaspoons dried basil in Minestrone, if desired)1 small bunch/container contemporary dill1 small bunch/container contemporary rosemary (can sub 1 sprig contemporary oregano or a pinch of dried rosemary in Minestrone, if desired)1 medium bunch contemporary cilantro1 medium bunch contemporary Italian parsley1 medium Roma tomato1 medium vine-ripened tomato1 dry pint cherry or grape tomatoes1 small and a pair of medium purple onions1 small and 1 massive yellow onions

Meat, Poultry and Fish

1 ¼ kilos (3) boneless, skinless hen breasts¾ pound (4) boneless, skinless skinny hen breast cutlets (should buy an additional 2 breasts and slice your self, if desired)1 ¾ kilos 93% lean floor turkey1 ¼ kilos (about 24) peeled and deveined jumbo shrimp


1 bundle 100 calorie sandwich rolls or deli skinny flats1 small field Triscuits1 bundle complete wheat seasoned breadcrumbs1 small bundle white complete wheat flour1 medium bundle unbleached all-purpose flour1 small bundle tri-color or purple quinoa1 bundle small pasta (reminiscent of ditalini or elbows)1 small bundle dry brown rice (or Three cups pre-cooked)

Condiments and Spices

Further virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)Gentle mayonnaiseBay leavesVanilla extractGarlic powderCuminChili powderPaprikaOreganoRed wine vinegarHoneyCrushed purple pepper flakesPure maple syrupBay leaves

Dairy & Misc. Refrigerated Gadgets

½ dozen massive eggs1 block contemporary feta cheese1 field unsalted butter1 tub whipped butter1 small tub fat-free ricotta cheese1 (8-ounce) bag shredded sharp cheddar cheese1 pint 1% buttermilk1 bundle contemporary spinach and cheese tortellini1 medium wedge contemporary Parmigiano Reggiano (or Parmesan) cheese1 small tub gentle bitter cream (elective, for Hen Taco Bowls. Can sub ¼ cup Greek yogurt, if desired)1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)

Canned and Jarred

1 small jar pitted kalamata olives1 (15-ounce) can cannellini or navy beans1 (28-ounce) can petite diced tomatoes2 (32-ounce) PLUS 1 (48-ounce) cartons diminished sodium hen broth2 (5-ounce) cans chunk gentle tuna in water1 (10-ounce) can RoTel delicate tomatoes with inexperienced chilies1 (8-ounce) can tomato sauce


1 (5-ounce) bundle chopped spinach1 small bag corn kernels

Misc. Dry Items

Baking powderBaking soda1 small bundle granulated sugarOptional Banana Muffin add-ins: mini chocolate chips, sprinkles, chopped pecans, or hemp seeds1 small bundle chopped walnuts1 small bundle sliced almonds1 small bundle dried cranberries (if shopping for from bulk bin, you want ¼ cup)

*You should purchase gluten free, if desired

Print Purchasing Listing

posted October 3, 2020 by Gina

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