7 Day Wholesome Meal Plan (July 13-19)

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sent July 11, 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.

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. "Width =" 550 "height =" 825 "data-pin-description =" A free 7-day, flexible weight loss meal plan with breakfast, lunch and dinner, as well as a shopping list. All recipes contain calories and updated WW Smart Points. #mealplan #weightloss "data-pin-title =" 7-day healthy meal plan (July 13-19) "srcset =" https://www.skinnytaste.com/wp-content/uploads/2020/ 07 / ST_Weekly_Meal-Plan_233_Jul -13_July-19.jpg 550w, https://www.skinnytaste.com/wp-content/uploads/2020/07/ST_Weekly_Meal-Plan_233_Jul-13_July-19-500x750.jpg 500w, https: // www.skinnytaste.com /wp-content/uploads/2020/07/ST_Weekly_Meal-Plan_233_Jul-13_July-19-170x255.jpg 170w, https://www.skinnytaste.com/wp-content/uploads/2020/07/ST_Weekly_Meal -Plan_233_Jul_ 19-260x390.jpg 260w, https://www.skinnytaste.com/wp-content/uploads/2020/07/ST_Weekly_Meal-Plan_233_Jul-13_July-19-150x225.jpg 150w "Data sizes =" (maximum width: 550px ) 100vw, 550px "/>

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I love reading comments on my meal plans like this one from last week. "I've been 5 pounds less since I started your plans the other day." If you use them and have success stories, leave a comment, it will be my day! Now that summer is in full swing and temperatures are rising, I like to relax at home with a cool and fruity summer drink for adults in the evening. Check out my Boozy Watermelon Lime Granita, Citrus Margarita Splash, and Basil Cucumber Gin Cooler and don't forget to buy an alcohol-free nojito!

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 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) that are meant to be a guide and give you a lot of leeway 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)


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 any recipes you want or just 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 are much Scope 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 if I should continue to share them.

MONDAY (7/13)
B: overnight oats in a jar (5B 5G 3P)
L: 2 cups of Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: The best grilled portobello mushroom burger (6B 6G 6P) with french fries (5B 5G 1P) (recipe x 4)

Total: WW Points 22B 27G 12P, Calories 1,035 *

TUESDAY (7/14)
B: BLT egg sandwich (6B 8G 6P)
L: 2 cups of Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: Barbacoa beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), each 1/4 cup: Pico de Gallo and grated salad (0B)
0G 0P) with fast and Delicioso beans Cuban style (1B 3G 1P)

Total: WW points 19B 28G 15P, calories 1,014 *

B: overnight oats in a jar (5B 5G 3P)
L: 2 cups of Southwestern Black Bean, Quinoa and Mango Salad (6B 11G 2P)
D: LEFTOVER Barbacoa beef (3B 3G 3P) over 1 cup of brown rice (6B 6G 0P), corn salsa with lime (0B 2G 0P) and 1
Ounce of Avocado (1B 1G 1P)

Total: WW points 21B 28G 9P, calories 1,037 *

B: BLT egg sandwich (6B 8G 6P)
L: Spiraled Greek cucumber salad with lemon and feta (7B 7G 7P)
D: Gnocchi with grilled chicken in roasted paprika sauce (8B 10G 8P)
Total: WW points 21B 25G 21P, calories 890 *

FRIDAY (7/17)
B: PB + J smoothie (9B 9G 9P)
L: LEFTOVER gnocchi with grilled chicken in roasted pepper sauce (8B 10G 8P)
D: Basil Parmesan Salmon ** (3B 6G 3P) with 2 cups of arugula, 6 halved cherry tomatoes and 2
Teaspoon of light vinaigrette (1B 1G 1P)

Total: WW points 21B 26G 21P, calories 923 *

SATURDAY (07/18)
B: Chocolate chip zucchini bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Salmon Avocado Salad (5B 8G 5P)

Total: WW points 10B 12G 10P, calories 507 *

SUNDAY (07/19)
B: LEFTOVER chocolate chip zucchini bread (5B 5G 5P) with a plum (0B 0G 0P)
L: Open-faced tuna melt sandwich (4B 5G 4P) (recipe x 2) with an apple (0B 0G 0P)
D: Grilled pork fillet (3B 3G 2P) with corn tomato avocado salad (3B 4G 3P)

Total: WW points 15B 17G 14P, calories 868 *

* 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.

** Make 4 additional salmon fillets (1 pound) for Saturday salad.

7-day plan for healthy weight loss (July 13-19) with shopping list, calories and ww points.

* Google Doc

Print shopping list

Shopping List

To produce

  • 5 medium sized bananas
  • 4 medium plums
  • 4 medium sized apples
  • 1 large mango
  • 1 (6 ounce) container of fresh blueberries
  • 1 (12 ounce) container of fresh strawberries
  • 3 medium lemons
  • 2 medium sized limes
  • 2 small jalapenos
  • 4 portobello mushroom caps
  • 2 small red peppers
  • 1 small green pepper (can add red pepper in Greek cucumber salad if desired)
  • 3 small Persian cucumbers
  • 1 small English cucumber (can buy large and small for Persian cucumber in corn salad on request)
  • 1 large zucchini
  • 1 small bunch of celery
  • 1 large carrot
  • 1½ pounds (4 medium-sized) Yukon Gold or Russet potatoes
  • 4 large ears
  • 1 medium shallot
  • 1 garlic with a large head
  • 2 small (5 ounces), 1 medium (6 ounces) and 1 large (7 ounces) hate avocados
  • 1 small spring onion
  • 1 (10 ounce) sachet / mussel baby arugula
  • 1 (5 oz.) Pouch / clamshell baby spinach
  • 1 large head of romaine lettuce
  • ½ small red cabbage head
  • 1 large bundle of fresh coriander
  • 1 small bunch / container of fresh rosemary (can accommodate 1 teaspoon of dry rosemary in Portobello Burgers if desired)
  • 1 small bundle / container of fresh basil
  • 1 small bunch / container of fresh oregano (can add half a teaspoon of basil in Greek cucumber salad if desired)
  • 1 dry pint plus 1 pound of cherry or grape tomatoes
  • 2 small and 3 medium sized ripe tomatoes
  • 1 small and 1 medium red onion
  • 1 medium yellow onion

Meat, poultry and fish

  • 1 pack of bacon in the middle
  • 3 pounds of beef eye from round or bottom round roast
  • 1 ¼ pound boneless, skinless chicken breast
  • 2 ¼ pound wild salmon fillets
  • 1 (18 ounce) pork fillet

Grains *

  • 1 packet of oatmeal
  • 1 small pack of dry red or tri-color quinoa (or 1 cup pre-cooked)
  • 1 pack of low-calorie whole grain buns (I like Martins)
  • 1 small loaf of sliced ​​whole grain bread
  • 1 pack of corn tortillas
  • 1 packet of dry brown rice (or 4 cups pre-cooked)
  • 1 pack of DeLallo Potato Cheese Italian Gnocchi Kit (can prevent simple gnocchi if you don't find a kit)
  • 1 small pack of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour

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 liquid vanilla stevia (or sweetener of your choice)
  • cinnamon
  • cumin
  • Chili powder
  • turmeric
  • balsamic vinegar
  • Reduced sodium soy sauce *
  • Steak seasoning (like Montreal Steak Grill Mates)
  • Garlic powder
  • Normal or light mayonnaise
  • oregano
  • Ground carnations
  • Bay leaves
  • Red wine vinegar
  • Light vinaigrette dressing (or make your own with ingredients in the list)
  • Vanilla extract
  • Dijon mustard
  • Dried parsley
  • Apple Cider Vinegar
  • paprika

Dairy & Other Chilled Items

  • ½ dozen large eggs
  • 1 small container of fresh pico de gallo (or do-it-yourself ingredients)
  • 1 small piece of feta cheese
  • 1 small wedge-fresh Parmesan or Pecorino Romano cheese
  • 1 pack of sliced ​​low-fat Swiss cheese (I like Alpine lace)
  • 1 pack of sliced ​​low-fat cheddar cheese
  • 1 small box of butter
  • 1 pint half and half
  • 1 pint of unsweetened vanilla-almond milk (can be flown in overnight oats and PB + J smoothie, if desired, or soy can be used)


  • 1 packet of blueberries

Potted and shaken

  • 1 small glass of unsweetened apple sauce
  • 2 (4.5 oz.) Cans of tuna in water
  • 1 (15 ounce) can of black beans
  • 1 (15 ounces) cannot add salt to black beans
  • 1 small glass of Kalamata olives pitted
  • 2 (12 oz.) Jars of toasted red peppers in water
  • 1 (15 ounce) can of chicken or vegetable broth
  • 1 small jar of peanut butter
  • 1 small can / glass of chipotle peppers in Adobo

Other dry goods

  • 1 small pack of chia seeds
  • 1 small pack of brown sugar
  • Baking soda
  • 1 small pack of chopped pecans
  • 1 small pack of chocolate chips

* You can buy gluten-free on request

Print shopping list

sent July 11, 2020 by Gina

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