7 Day Wholesome Meal Plan (Sept 14-20)

posted September 11, 2020 by Gina

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

7 Day Healthy Meal Plan (Sept 14-20)

7-Day Wholesome Meal Plan

I’m SO excited that my new Skinnytaste- Meal Prep cookbook COMES OUT NEXT TUESDAY!!!! I severely can not watch for you all to have it in your palms and inform me what your favourite recipes are! And don’t neglect,  I shared a FREE bonus which you’ll be able to obtain in the present day, it contains Three unique recipes and a few sneak peak recipes from my new . All it’s important to do is pre-order the ebook and submit your proof of buy right here to robotically obtain the bonus pack (if you happen to already pre-ordered, no worries, you may nonetheless fill it out!) The deadline is September 30th!

Why Ought to Everybody Meal Plan?

Meal planning is a good way to prepare 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

If you happen to’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome 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 meals, espresso, drinks, fruits, snacks, dessert, wine, and many others or swap recipes out for meals you like, you may seek for recipes by course within the index. It is best to purpose for round 1500 energy* per day.

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 typically, waste much less meals and also you’ll have every part you want readily available to assist hold you on observe.

Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, you may subscribe right here so that you by no means miss a meal plan!

Additionally, if you happen to 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 12 months, nevertheless it’s good now! You possibly can 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 actually consider there isn’t a one measurement suits all meal plan, we did our greatest to give you 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 on your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and contains every part it’s essential 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 chances are you’ll have already got quite a lot of them.

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

MONDAY (9/14)
B: In a single day Oats (5B 5G 3P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Lebanese Lentil Soup* (2B 6G 1P) with ½ a complete wheat pita (2B 2G 2P)
Totals: WW Factors 17B 21G 14P, Energy 842**

TUESDAY (9/15)
B: In a single day Oats (5B 5G 3P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a complete wheat pita (2B 2G 2P)
D: Gradual Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Factors 16B 20G 13P, Energy 892**

B: 1 slice entire grain toast (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a complete wheat pita (2B 2G 2P)
D: LEFTOVER Gradual Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Factors 17B 21G 16P, Energy 914**

B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Factors 16B 22G 16P, Energy 869**

FRIDAY (9/18)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: LEFTOVER Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Factors 15B 21G 15P, Energy 880**

B: Yogurt Waffles (4B 4G 4P) with ½ cup combined berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)

Totals: WW Factors 11B 12G 11P, Energy 614**

SUNDAY (9/20)
B: Tex Mex Migas (6B 10G 6P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: Sheet Pan Balsamic-Herb Rooster and Greens (3B 4G 3P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Factors 21B 28G 14P, Energy 1,050**

*Freeze any further leftovers you/your loved ones gained’t eat.
**That is only a information, ladies 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.

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.

*Google doc

Print Procuring Checklist

Procuring Checklist


Four medium apples (any selection)1 medium banana1 (6-ounce) container contemporary blueberries2 (6-ounce) containers contemporary berries (your selection)2 medium lemons3 small (5-ounce) Hass avocados1 medium jalapeño2 medium zucchinis1 small English cucumber1 massive purple bell pepper2 small Yukon Gold potatoes1 massive candy potato1 medium head cauliflower¾ pound broccoli florets½ pound asparagus1 medium bunch celery1 medium bunch carrots3 medium heads garlic1 (3-inch) piece contemporary ginger (optionally available, for Lentil Soup)1 small head Romaine lettuce1 massive bunch Lacinato kale, Swiss chard or your favourite darkish leafy green1 small bunch contemporary child spinach1 small and 1 medium bunch cilantro1 massive bunch Italian parsley1 medium bunch/container contemporary basil1 small bunch/container contemporary chives1 small bunch/container contemporary rosemary (can sub dry in Meatball Soup, if desired)1 small bunch/container contemporary thyme (can sub dry in Corn Chowder, if desired)Three medium vine-ripened (common or heirloom) tomatoes1 dry pint grape or cherry tomatoes2 medium purple onions2 small and 1 massive yellow onion

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp1 ounce sliced Genoa salami2 ½ kilos boneless pork shoulder blade roast1 1/Three kilos 93% lean floor turkey breast2 ounces sliced Nova Lox (smoked salmon)1 package deal center-cut bacon1 pound boneless, skinless hen breasts


1 small package deal fast oats1 small package deal entire wheat pita bread1 massive package deal corn tortillas (you want 22)1 small package deal entire wheat seasoned breadcrumbs1 package deal sliced entire grain bread1 (10-ounce) multigrain baguette1 package deal orzo pasta1 package deal all-purpose unbleached flour1 small package deal 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)CinnamonRed wine vinegarBalsamic vinegarCuminSazonOreganoBay leavesAdobo seasoningNuNaturals liquid vanilla stevia or your favourite sweetenerCrushed purple pepper flakesPure maple syrupLight mayonnaiseHot sauce (can sub contemporary salsa for serving with Migas, if desired)TurmericVanilla extract

Dairy & Misc. Refrigerated Gadgets

1 (18-pack) massive eggs1 small field unsalted butter1 quart unsweetened almond milk (or milk of your selection)1 (8-ounce) container entire milk1 small log goat cheese1 package deal sliced lowered fats cheddar or American cheese1 small package deal queso fresco1 (8-ounce) package deal shredded sharp cheddar cheese1 (8-ounce) part-skim mozzarella cheese1 small wedge contemporary Parmesan cheese1 (6-ounce) container plain nonfat yogurt (I like Stonyfield)

Canned and Jarred

1 small jar roasted purple peppers2 (32-ounce) cartons vegetable broth1 small jar capers2 (14.5-ounce) cans petite diced tomatoes1 small jar peanut butter2 (4.5-ounce) cans tuna in water1 small can/jar chipotle peppers in adobo1 (32-ounce) and 1 (48-ounce) carton lowered or low sodium hen broth


Misc. Dry Items

1 small package deal chia seeds (if shopping for from bulk bin, you want 1 tablespoon)1 small package deal chopped pecans (if shopping for from bulk bin, you want 2 tablespoons)1 (1-pound) package deal dry inexperienced lentilsBaking powder

*You should purchase gluten free, if desired

Print Procuring Checklist

posted September 11, 2020 by Gina

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