7 Day Wholesome Meal Plan (June 22-28)

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posted June 20, 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

Summer is finally here! What are your favorite summer meals? You can check out some of mine under the summer tab on the blog. I hope you have had a chance to see and try to the  recipe I shared from the Original Flava cookbook, so good! I also hope you saw that I have a new meal prep cookbook coming out this September! I am so excited!!! Pre-orders are available now. Thank you to all who voted on what the next cookbook should be!

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 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 (6/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a peach (0B 0G 0P)
D: Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)

Totals: WW Points 19B 22G 19P, Calories 911*

TUESDAY (6/23)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Taco Stuffed Zucchini Boats (5B 5G 5P) with Corn, Tomato and Avocado Salad (3B 4G 3P)
Totals: WW Points 16B 22G 16P, Calories 1,005*

WEDNESDAY (6/24)
B:  Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad** (1B 1G 1P)
Totals: WW Points 24B 26G 24P, Calories 1,051*

THURSDAY (6/25)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Cheesy Turkey Meatball Skillet (8B 9G 8P) with a green salad (1B 1G 1P)
D: Grilled Pesto Chicken Couscous Bowls*** (9B 11G 9P)

Totals: WW Points 18B 25G 18P, Calories 1,144*

FRIDAY (6/26)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and a plum (0B 0G 0P)
D: Blackened Salmon with Mango Salsa (1B 4G 1P) with ¾ cup brown rice (5B 5G 0P) and Roasted Asparagus (0B
0G 0P)

Totals: WW Points 20B 26G 15P, Calories 989*

SATURDAY (6/27)
B: Spinach Ricotta Quiche (5B 7G 5P) with a plum (0B 0G 0P)
L: Grilled Chicken Avocado and Mango Salad (4B 6G 4P)
D: ORDER IN!

Totals: WW Points 9B 13G 9P, Calories 513*

SUNDAY (6/28)
B: LEFTOVER Spinach Ricotta Quiche (5B 7G 5P) with a peach (0B 0G 0P)
L: Jamaican Beef Patties # (6B 6G 6P) with Quick Cabbage Slaw (2B 2G 2P)
D: Grilled Shrimp Scampi Skewers (1B 3G 1P) with 1 cup Macaroni Salad with Tomatoes (6B 6G 5P)

Totals: WW Points 20B 24G 19P, Calories 893*

*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.

**Green salad includes 8 cups mixed greens, ⅔ cup each: cherry tomatoes, carrots, cucumber, and 3 scallions with 6 tablespoons light vinaigrette. Set aside 1 serving with dressing on the side for lunch Thurs.
***Grill an extra chicken breast for lunch Saturday.
# Freeze any leftover you/your family won’t eat.

*Google doc

Print Shopping List

Shopping List

Produce

  • 1 small banana
  • 5 medium peaches
  • 5 medium plums
  • 3 large mangoes
  • 1 medium and 5 large lemons (3 are optional for Shrimp Scampi Skewers)
  • 2 (6-ounce) containers fresh berries (your choice)
  • 2 medium limes
  • 1 Scotch Bonnet pepper
  • 2 medium red bell peppers
  • 1 medium (6-ounce) and 1 large (7-ounce) Hass avocados
  • 1 pound asparagus
  • ½ pound white (whole or sliced) mushrooms
  • 7 medium zucchinis
  • 1 medium yellow squash
  • 3 small Persian cucumbers (can sub 1 medium English cucumber, if desired)
  • 1 medium cucumber
  • 1 large ear of corn
  • 1 large carrot
  • ½ pound broccoli florets
  • 1 large head garlic
  • 1 medium bunch scallions
  • ½ small head green cabbage (or 1 medium bag pre-shredded)
  • 2 medium heads baby red butter lettuce
  • 1 (1-pound) clamshell/bag mixed baby greens
  • 1 (5-ounce) bag/clamshell baby spinach and arugula mix
  • 1 small bunch fresh Italian parsley
  • 1 medium bunch/container fresh basil
  • 1 small bunch/container fresh thyme
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh oregano (can sub 1-2 tablespoons basil on Blackened Salmon, if desired)
  • 1 dry pint plus 1 (1-pound) package cherry or grape tomatoes
  • 6 medium Campari tomatoes
  • 3 medium vine-ripened tomatoes
  • 2 medium red onions
  • 1 small and 1 medium yellow onions

Meat, Poultry and Fish

  • 2 ½ pounds 93% lean ground turkey
  • 1 pound 93% lean ground beef
  • 2 ½ pounds (5) boneless, skinless chicken breasts
  • 1 package center-cut bacon
  • 1 pound (4) skin-on wild salmon pieces
  • 1 pound (32 large) peeled and deveined shrimp

Grains*

  • 1 package sliced whole grain bread or 100 calories sandwich rolls, deli flats, etc.
  • 1 package fusilli pasta
  • 1 package elbow pasta
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 small package seasoned breadcrumbs
  • 1 small package couscous
  • 1 package self-rising flour

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)
  • Ground ginger
  • Cinnamon
  • Pure maple syrup
  • Light mayonnaise
  • Balsamic vinegar
  • White balsamic vinegar
  • Dijon mustard
  • Italian herb blend (or make your own with ingredients in list)
  • Crushed red pepper flakes
  • Garlic powder
  • Cumin
  • Chili powder
  • Paprika
  • Cayenne
  • Oregano
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Honey
  • Beef stock cubes (such as Maggi)
  • Allspice
  • Dark soy sauce (can sub Worcestershire sauce)
  • Apple cider vinegar
  • White vinegar
  • Turmeric

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 refrigerated (9-inch) pie crust dough
  • 1 small tub part-skim ricotta cheese
  • 1 large wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 1/3 cup Parmesan in Turkey Meatball Skillet, if desired)
  • 1 small box butter
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
  • 1 (8-ounce) container skim milk
  • 1 (8-ounce) container unsweetened almond milk (can buy a larger container skim milk and sub that in Smoothie Bowls, if desired)

Frozen

Canned and Jarred

  • 1 small jar peanut butter
  • 1 small jar pesto (I like Delallo, or buy ingredients to make your own)
  • 1 (15-ounce) can cannellini beans
  • 1 small jar mild salsa
  • 1 (4-ounce) can tomato sauce
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (2.5-ounce) can sliced black olives
  • 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste

Misc. Dry Goods

  • Optional ingredients for Smoothie Bowls: slivered almonds, chia seeds or flax seeds
  • 1 small package chopped walnuts
  • 1 small package granulated sugar

Non-Food Items

  • Bamboo (or metal) skewers

*You can buy gluten free, if desired

Print Shopping List

posted June 20, 2020 by Gina

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