7-Day Wholesome Weight Loss Meal Plan

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Posted May 30, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, and dinner, plus a grocery list. All recipes contain calories and updated WW Smart Points.

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I hope everyone is well and they will stay healthy! While we are still practicing social distancing, I know that many places are transitioning to a “new normal”. Hopefully this means shopping will be a little easier for all of us, so I'm going back to a seven-day plan. However, keep in mind that replacements can still be made if necessary and the pantry staples can always be checked and checked well from time to time.

Why should everyone have a menu?

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

About the menu

If you are new to my meal plans, I have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here), which are meant to be a guide and give you plenty of scope to add more food, coffee , Drinks, fruit, snacks, desserts, wine, etc. or exchange recipes for meals you prefer. You can search for recipes by course in the index. You should aim for about 1500 calories * a day.

There's also a precise, neat grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat less, eat less, and have everything you need to stay up to date.

If you're on Facebook, join my Skinnytaste Facebook community where everyone shares photos of recipes they make. Here you can sign up. I love all ideas that everyone shares! If you would like to be added to the email list, you can register here so you don't miss a meal plan!

If you don't have the Skinnytaste menu, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

(embed) https://www.youtube.com/watch?v=X6RZHTD9AM4 (/ embed)

THE DETAILS:

Breakfast and lunch from Monday to Friday are for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes contain enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that appeals to a wide range of people. Everything is Weight Watchers friendly. I have attached the updated WW Blue SP for your convenience. You can exchange the desired recipes at any time or simply use them as inspiration!

The shopping list is extensive and contains everything you need to make all the meals on the plan. I even included brand recommendations of products that I love and use a lot. Check your cabinets as you will find that I use a lot of spices a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, dessert and dinner. And if necessary, you can postpone a few things to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to continue sharing them.

MONDAY (6/1)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of whole strawberries (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ Avocado (3B 3G 3P) and Orange (0B 0G 0P)
D: The best grilled portobello mushroom burger (6B 6G 6P) with thin garlic parmesan fries (recipe x 4) (6B 6G)
2P)

Total: WW points 18B 24G 14P, calories 1,000 *

TUESDAY (6/2)
B: PB + J smoothie (9B 9G 9P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ Avocado (3B 3G 3P) and Orange (0B 0G 0P)
D: Slow Cooker Kalua pork (6B 6G 6P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 28G 30G 23P, calories 990 *

WEDNESDAY (6/3)
B: 2 hard-boiled eggs (0B 4G 0P) and one peach (0B 0G 0P)
L: Ranch chicken salad (3B 5G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: LEFTOVER Slow Cooker Kalua pork (6B 6G 6P) over 2 cups of chopped Romaine (0B 0G 0P), ½ cup halved cherry
Tomato (0B 0G 0P) and 1 oz avocado (1B 1G 1P)

Total: WW points 13B 19G 13P, calories 815 *

THURSDAY (6/4)
B: PB + J smoothie (9B 9G 9P)
L: Open-faced tuna sandwich (4B 5G 4P) with a peach (0B 0G 0P)
D: Stew spaghetti meat sauce (8B 8G 4P) with green salad ** (1B 1G 1P)
Total: WW points 22B 23G 18P, calories 938 *

FRIDAY (6/5)
B: 1 cup of fat-free Greek yogurt (0B 2G 0P), 1 teaspoon of honey (1B 1G 1P), 1 tablespoon of chopped pecans (2B 2G)
2P) and ½ peach (0B 0G 0P)
L: Open-faced tuna melt sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Grilled salmon with avocado bruschetta (3B 7G 3P) with perfectly grilled zucchini (1B 1G 1P)

Total: WW points 11B 18G 11P, calories 931 *

SATURDAY (6/6)
B: Simple bagel recipe (recipe x 2) # (3B 4G 3P) mixed with 2 tablespoons of light cream cheese (3B 3G 3P) and 1 cup
Berries (0B 0G 0P)
L: Simple Tomatillo Huevos Rancheros (4B 6G 4P)
D: ORDER!

Total: WW points 10B 13G 10P, calories 481 *

SUNDAY (6/7)
B: Breakfast sandwich with bacon and avocado bagel (6B 10G 6P)
L: Mixed baby greens with blackberries, pecans and champagne vinaigrette (½ recipe) (4B 5G 4P)
D: BBQ chicken foil packets (8B 10G 8P) with rainbow potato salad (5B 5G 2P)
Total: WW points 23B 30G 20P, calories 944 *

* This is just a guide, women should aim for around 1500 calories a day. Here's a helpful calculator that you can use to estimate your calorie needs. I left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, each ½ cup: tomatoes, cucumbers and ¼ cup light vinaigrette.
# Use leftover bagels for Sunday breakfast.

A free 7-day, flexible weight loss meal plan with breakfast, lunch, and dinner, plus a grocery list. All recipes contain calories and updated WW Smart Points.A free 7-day, flexible weight loss meal plan with breakfast, lunch, and dinner, plus a grocery list. All recipes contain calories and updated WW Smart Points.

* Google Doc

Print shopping list

grocery list

To produce

  • 2 medium sized oranges
  • 3 medium sized peaches
  • 2 medium sized apples (each variety)
  • 1 pack of fresh strawberries
  • 1 dry pint of fresh blackberries
  • 2 (6 ounce) containers of blueberries or raspberries
  • 1 medium garlic
  • 1½ pounds of multi-colored baby potatoes
  • 1½ pounds (4 medium sized) Russet or Yukon gold potatoes
  • 1 small bunch of celery
  • 1 small carrot
  • 1 small red pepper
  • 1 medium-sized spring onions
  • 4 medium-sized portobello mushroom caps
  • 1 pound (2 medium sized) zucchini
  • 1 small cucumber
  • 1 small bunch of fresh coriander
  • 1 small bunch of fresh basil
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch of fresh dill
  • 1 small bunch of fresh rosemary (can be 1 teaspoon of dry rosemary or 1 tablespoon of another fresh herb in Portobello burger, if desired)
  • 1 small bunch / container of fresh chives (can accommodate 2 tablespoons of spring onions in ranch chicken salad on request)
  • 1 large head of romaine lettuce
  • ½ small head of kale
  • 1 small head of iceberg lettuce
  • 1 (1 pound) clamshell / bag mixed baby green
  • 1 (5 oz.) Clamshell / bag baby arugula
  • 5 small hate avocados
  • 1 dry pint of cherry or grape tomato
  • 6 medium ripe tomatoes
  • 1 medium heirloom tomato
  • 1 medium red onion
  • 1 small yellow onion

Meat, poultry and fish

  • 1 roast chicken
  • 1 (2 to 3 pounds) pork shoulder roast
  • 1 pound of 90% lean ground beef
  • 1½ pounds (4) wild salmon fillets
  • 1 pack of bacon in the middle
  • 8 pieces of chicken drumsticks and thighs with bones

Grains *

  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 loaf of sliced ​​whole grain bread
  • 1 pack of spaghetti
  • 1 medium-sized pack of unbleached all-purpose or white wholemeal flour
  • 1 pack of Maistostadas
  • 1 pack of whole grain rolls, low-calorie rolls (I like Martins)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive oil spray (or get a Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • NuNaturals Vanilla Liquid Stevia (or sweetener of your choice)
  • Normal or light mayonnaise
  • Garlic powder
  • Onion powder
  • Dried parsley
  • Dried basil
  • Red Hawaiian sea salt (can replace another sea salt if desired)
  • Apple Cider Vinegar
  • Red wine vinegar
  • balsamic vinegar
  • Champagne vinegar
  • Light vinaigrette dressing (or make your own with ingredients in the list)
  • Liquid mesquite smoke
  • Crushed red pepper flakes (optional for bagel breakfast sandwich)
  • Optional bagel toppings: all bagel spices, sesame, poppy seeds, dried garlic flakes, dried onion flakes
  • honey
  • cumin
  • Smoked peppers
  • Reduced sodium soy sauce *
  • Steak seasoning (like Montreal Grill Mates)
  • Yellow mustard
  • BBQ sauce

Dairy & Other Chilled Items

  • 1 (18 pack) large eggs
  • 1 pint of unsweetened vanilla almond milk
  • 1 (32 ounce) container of non-fat Greek yogurt (Fage or Stonyfield)
  • 1 (6 ounce) container of 2% regular Greek yogurt
  • 1 (8 ounce) container of 1% buttermilk
  • 1 small pack of sliced ​​low-fat cheddar cheese
  • 1 small pack of sliced ​​low-fat Swiss cheese (can cut cheddar into portobello burger if desired)
  • 1 small wedge-fresh parmesan cheese
  • 1 small pack of minced low-fat Mexican mix or pepper jack cheese
  • 1 small tub of low-fat cream cheese

Frozen

  • 1 large bag of mixed frozen vegetables (you need 3 cups)
  • 1 small bag of frozen blueberries

Potted and shaken

  • 1 small jar of peanut butter
  • 1 (4.5 ounces) tuna in water
  • 1 (28 oz) can of shredded tomatoes (I love Tuttorosso)
  • 1 small glass of salsa verde (green tomatillo)
  • 1 small glass of dill pickles

Other dry goods

  • baking powder
  • 1 small pack of pecan halves

Non-food items

* You can buy gluten-free on request

Print shopping list

Posted May 30, 2020 by Gina

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