7 Day Healthy Meal Plan (Feb 15-21)
published February 12, 2021 by Gina
A totally free 7-day, versatile weight-loss meal strategy consisting of breakfast, lunch and supper and a wish list. All dishes consist of calories and upgraded WW Smart Points.
7-Day Well Balanced Meal Strategy
Why Should Everybody Meal Strategy?
Meal preparation is a fantastic method to arrange your meals for the week ahead. You likewise conserve money and time in the grocery store! And naturally, preparing ahead assists you adhere to your objectives!
About The Meal Strategy
If you’re brand-new to my meal strategies, I’ve been sharing these complimentary, 7-day versatile well balanced meal strategies (you can see my previous meal strategies here) that are implied as a guide, with a lot of wiggle space for you to include more food, coffee, drinks, fruits, treats, dessert, red wine, etc. or swap dishes out for meals you choose, you can look for dishes by course in the index. You must go for around 1500 calories* daily.
There’s likewise an accurate, arranged grocery list that will make grocery shopping a lot simpler and much less demanding. Conserve you cash and time. You’ll eat in restaurants less frequently, waste less food and you’ll have whatever you require on hand to assist keep you on track.
Finally, if you’re on Facebook join my Skinnytaste Facebook Neighborhood where everybody’s sharing pictures of dishes they are making, you can sign up with here. I’m liking all the concepts everybody’s sharing! If you want to get on the e-mail list, you can subscribe here so you never ever miss out on a meal strategy!
Likewise, if you don’t have the Skinnytaste Meal Organizer, now would be a fun time to get one to get arranged for 2020! There was a print mistake in 2015, however it’s best now! You can buy it here!
THE INFORMATION:
Breakfast and lunch Monday-Friday, are created to serve 1 while suppers and all meals on Saturday and Sunday are created to serve a household of 4. Some dishes make adequate leftovers for 2 nights or lunch the next day. While we really think there is nobody size fits all meal strategy, we did our finest to come up with something that interest a vast array of people. Whatever is Weight Watchers friendly, I consisted of the upgraded WW Blue SP for your benefit, do not hesitate to switch out any dishes you want or simply utilize this for motivation!
The grocery list is extensive and consists of whatever you require to make all meals on the strategy. I’ve even consisted of brand name suggestions of items I like and utilize frequently. Cross examine your cabinets since numerous dressings you’ll discover I utilize frequently, so you might currently have a great deal of them.
And last, however definitely not least, this meal strategy is versatile and reasonable. There’s plenty of wiggle space for mixed drinks, healthy treats, dessert and supper out. And if essential, you can move some things around to make it work with your schedule. Please let me understand if you’re utilizing these strategies, this will assist me choose if I must continue sharing them!
MONDAY (2/15)
B: Packed Baked Omelet Muffins* (2B 4G 2P) with ½ a grapefruit (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Air Fryer Falafel (1B 5G 1P) with ½ an entire wheat pita (2B 2G 2P), ¼ cup hummus (4B 4G 4P) with ½ a Persian cucumber (0B 0G 0P), 6 halved cherry tomatoes (0B 0G 0P)
Overalls: WW Points 16B 23G 16P, Calories 1,042**
TUESDAY (2/16)
B: Packed Baked Omelet Muffins (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Slow Cooker Chicken and Sausage Creole (5B 5G 5P) over 1 cup prepared riced cauliflower (0B 0G 0P)
Overalls: WW Points 14B 17G 14P, Calories 1,083**
WEDNESDAY (2/17)
B: Packed Baked Omelet Muffins (2B 4G 2P) with ½ a grapefruit (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Immediate Pot Braised Spiced Beef (5B 5G 5P) in 2 corn tortillas (3B 3G 3P) with Pico de Gallo Salsa (0B 0G 0P), 2 tablespoons shredded pepper jack cheese (2B 2G 2P), and ¼ cup shredded romaine (0B 0G 0P)
Overalls: WW Points 15B 18G 15P, Calories 918**
THURSDAY (2/18)
B: Overnight Oats in a Container (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Immediate Pot Braised Spiced Beef (5B 5G 5P) with ¾ cup wild rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Overalls: WW Points 20B 21G 13P, Calories 979**
FRIDAY (2/19)
B: Overnight Oats in a Container (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)
Overalls: WW Points 15B 19G 10P, Calories 867**
SATURDAY (2/20)
B: Baked Sugary Food Potato Egg Cups (2B 4G 1P) with 1 ounce avocado (1B 1G 1P) and 1 cup blended greens (0B 0G 0P)
L: Chicken Parmesan Rolls # (5B 8G 5P)
D: ORDER IN!
Overalls: WW Points 8B 13G 7P, Calories 449**
SUNDAY (2/21)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounces lox (0B 1G 0P), chopped tomato and red onion (0B 0G 0P) and an orange (0B 0G 0P)
L: BLT Salad with Avocado (5B 5G 5P)
D: Lasagna Soup (7B 9G 5P)
Overalls: WW Points 18B 22G 16P, Calories 861**
*Freeze any remaining you/your household won’t consume. Preparation muffins Sunday night, if wanted.
**This is simply a guide, ladies must go for around 1500 calories daily. Here’s a handy calculator to approximate
your calorie requires. I’ve left a lot of wiggle space for you to include more food such as coffee, drinks, fruits,
treats, dessert, red wine, etc.
# Double dough for breakfast Sunday.
*Google doc
Wish List
Produce
- 1 big grapefruit
- 3 medium apples (any range)
- 1 medium banana
- 5 medium oranges
- 3 medium limes
- 1 (6-ounce) container blueberries
- ½ pound red seedless grapes
- 2 big (7-ounce) Hass avocados
- 2 medium red bell peppers
- 1 green bell pepper
- 1 plan sprouts (such as daikon radish sprouts)
- 2 chile peppers (moderate or hot, your option)
- 2 Persian (mini) cucumbers
- 1 English cucumber
- 1 (8-ounce) sweet potato
- 2 little heads garlic
- 1 medium head cauliflower (or 8 cups “riced”)
- 1 little lot celery
- 2 medium carrots
- 2 big lots scallions
- 1 little PLUS 1 big head Romaine lettuce (sub for Iceberg in Turkey Club)
- ½ little head green cabbage
- 1 (10-ounce) bag/clamshell blended greens
- 1 medium lot fresh Italian parsley
- 1 medium lot fresh cilantro
- 1 little bunch/container fresh thyme (can sub basil or parsley in Egg Cups, if wanted)
- 1 little bunch/container fresh basil
- 4 medium Roma tomatoes
- 6 medium PLUS 1 big vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 little white onion
- 1 little red onion
- 1 little, 1 medium and 1 big yellow onions
Meat, Poultry and Fish
- 2 bundles center-cut bacon
- 6 ounces chopped deli turkey breast (I like Boar’s Head)
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ¼ pounds boneless, skinless chicken breasts
- 9 ounces chicken Andouille sausage
- 14 ounces sweet Italian chicken sausage
- 1 (3-pound) chuck roast
- 1 pound wild salmon
- ½ pound lox (smoked salmon)
Grains*
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 little plan entire wheat pita bread
- 1 little plan corn tortillas (you require 8)
- 1 little plan fast oats
- 1 plan lasagna noodles
- 1 little plan dry wild rice (or 5 cups pre-cooked)
- 1 little plan natural all-purpose flour
Dressings and Spices
- Bonus virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper mill (or fresh peppercorns)
- Light mayo
- Cumin
- Squashed red pepper flakes
- Creole flavoring
- Cayenne pepper
- Onion powder
- Oregano
- Bay leaves
- Ground cinnamon
- Cinnamon sticks
- NuNaturals liquid vanilla stevia (or your preferred sweetener)
- Apple cider vinegar
- Lowered salt soy sauce*
- Rice red wine vinegar
- Mirin
- Wasabi in a tube
- Sesame oil
- Toasted sesame seeds
Dairy & Misc. Cooled Products
- 1 (18-pack) big eggs
- 1 container hummus (any range)
- 1 little tub minimized fat cream cheese
- 1 (8-ounce) plan shredded part-skim mozzarella cheese
- 1 (8-ounce) plan shredded pepper jack cheese
- 1 (8-ounce) plan shredded cheddar (can sub ¼ cup pepper jack or mozzarella in Omelet Muffins, if wanted)
- 1 (8-ounce) container unsweetened almond milk (or milk of your option)
- 1 (32-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 little wedge fresh Pecorino Romano cheese (can sub 1 ounce Parmesan in Egg Cups, if wanted)
- 1 little wedge fresh Parmesan cheese
- 1 little tub part-skim ricotta cheese
Canned and Rattled
- 1 (15.5-ounce) can chickpeas
- 2 (14 or 14.5-ounce) cans diced tomatoes
- 1 (6-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 2 (32-ounce) containers low salt chicken broth
- 1 (15-ounce) can/carton beef broth
- 1 little can/jar chipotle peppers in adobo
- 1 big container marinara sauce (or active ingredients to make your own)
Frozen
- 1 little plan frozen spinach (can sub sliced fresh in Omelet Muffins, if wanted)
Misc. Dry Product
- Baking powder
- 1 little plan sliced pecans or walnuts (if purchasing from bulk bin, you require ¼ cup)
- 1 little plan chia seeds (if purchasing from bulk bin, you require 1 tablespoon)
- 1 little plan nori (seaweed)
*You can purchase gluten complimentary, if wanted
Jobber Wiki author Frank Long contributed to this report.