7 Day Wholesome Meal Plan (Oct 26-Nov 1)

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posted October 23, 2020 by Gina

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.

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 Healthy Meal Plan

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The 7-Day Healthy Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (10/26)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Pumpkin Mac and Cheese with Roasted Veggies* (10B 10G 10P)

Totals: WW Points 20B 25G 18P, Calories 1,038**

TUESDAY (10/27)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Totals: WW Points 18B 25G 12P, Calories 1,004**

WEDNESDAY (10/28)
B:  4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10B 10G 10P)
D: Roasted Salmon with Fresh Herbs (0B 5G 0P) with Houston’s Couscous (7B 7G 4P)
Totals: WW Points 21B 28G 17P, Calories 1,122**

THURSDAY (10/29)
B: ½ cup quick oats*** (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 2% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Arugula Salmon Salad with Capers and Shaved Parmesan*** (2B 5G 2P)
D: Pizza Sausage Rolls (8B 9G 8P) with 10 baby carrots (0B 0G 0P)

Totals: WW Points 17B 21G 13P, Calories 900**

FRIDAY (10/30)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: LEFTOVER Houston’s Couscous (7B 7G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 13G 8P, Calories 536**

SATURDAY (10/31)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3B 5G 3P)
L: French Bread Pizza Mummies (7B 7G 7P) with a green salad # (1B 1G 1P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points 13B 20G 13P, Calories 870**

SUNDAY (11/1)
B: Changua (Colombian Milk and Egg Soup) (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: LEFTOVER Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points  17B 24G 17P, Calories 990**

*Freeze any leftover you/your family won’t eat.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Prepare oats with water according to package directions. Use leftover salmon from Wed dinner.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

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Shopping List

Produce

  • 2 medium ripe bananas
  • 2 medium apples
  • 3 medium and 1 large lemons
  • 1 medium lime
  • 3 small (5-ounce) and 1 medium (6-ounce) Hass avocado
  • 1 pound cauliflower florets
  • 1 pound Brussels sprouts
  • 4 medium sweet potatoes (about 1 ½ pounds total)
  • 1 (20-ounce) butternut squash
  • 1 small cucumber
  • 1 bunch radishes
  • 1 (1-pound) bag baby carrots
  • 2 medium bunches scallions
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh chives
  •  small bunch/container fresh mint
  • 1 medium bunch fresh Italian parsley
  • 1 large bunch fresh cilantro
  • 1 dry pint grape or cherry tomatoes
  • 1 medium vine-ripened tomato
  • 2 small yellow onions

Meat, Poultry and Fish

  • 2 ½ pounds boneless skinless chicken breasts
  • 1 (2-pound) skin-on wild salmon filet
  • 2 (raw) Italian chicken sausage links
  • 6 ounces pastrami

Grains*

  • 1 small container quick oats
  • 1 small package unbleached all-purpose flour
  • 1 package rotini pasta
  • 1 small loaf sliced whole grain bread
  • 1 package dry quinoa (or ½ cup pre-cooked)
  • 1 package dry whole wheat couscous
  • 1 (8-ounce) multigrain baguette
  • 1 (8-ounce) whole wheat French baguette

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 fresh peppercorns)
  • Nutmeg
  • Frank’s RedHot sauce
  • Garlic powder
  • Honey
  • Red wine vinegar
  • Sesame seeds (optional topping for Pizza Rolls)
  • Cumin
  • Smoked paprika
  • Paprika
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Chili powder
  • Onion powder
  • Dried oregano
  • Light mayonnaise
  • Ketchup
  • Worcestershire sauce

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 (8-ounce) package reduced fat shredded sharp cheddar cheese
  • 1 (8-ounce) package shredded cheddar (can sub ½ cup reduced fat in Enchilada Stuffed Sweet Potatoes, if desired)
  • 1 block Cabot 50% Sharp Light Cheddar (or buy a larger bag of pre-shredded and sub 5 ounces in Pumpkin Mac and Cheese, if desired)
  • 1 block reduced fat Swiss cheese (I like Jarlsberg)
  • 1 wedge gouda cheese
  • 1 package sliced mozzarella cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 (17.5-ounce) tub nonfat Greek yogurt
  • 1 pint skim milk
  • 1 quart 2% milk
  • 1 small jar sauerkraut
  • 1 package egg roll wrappers
  • 1 small box butter

Canned and Jarred

  • 1 (15.5-ounce) can black beans
  • 1 (15.5-ounce) can kidney beans
  • 1 (15-ounce) can chickpeas
  • 1 (4-ounce) cans diced green chilies
  • 1 (8-ounce) can tomato sauce
  • 2 (10-ounce) cans diced tomatoes with chilies
  • 1 (10-ounce) can red enchilada sauce (or ingredients to make your own)
  • 1 small jar pizza or marinara sauce (or ingredients to make your own)
  • 1 small can sliced black olives
  • 1 small jar capers
  • 1 (15-ounce) can pumpkin puree or 1 (28-ounce) pie pumpkin
  • 1 (32-ounce) carton reduced sodium chicken or vegetable broth

Frozen

  • 1 (10-ounce) package corn kernels

Misc. Dry Goods

  • 1 small package raisins (if buying from bulk bin you need ½ cup)
  • 1 small package chopped pecans (if buying from bulk bin, you need 1/3 cup)
  • 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

posted October 23, 2020 by Gina

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