Healthy Diet

7 Day Healthy Meal Plan (Oct 19-25)

posted October 16, 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.

7 Day Healthy Meal Plan (Oct 19-25)
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!

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 (10/19)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Margarita Pizza (6B 7G 6P) with a green salad* (0B 0G 0P) with 2 tablespoons Low-fat Buttermilk Ranch Dressing (1B 1G 1P)

Totals: WW Points 15B 22G 15P, Calories 859**

TUESDAY (10/20)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Turkey Stuffed Peppers (5B 5G 3P) with LEFTOVER green salad (0B 0G 0P) with Low-fat Buttermilk Ranch Dressing (1B 1G 1P)

Totals: WW Points 14B 20G 12P, Calories 818**

WEDNESDAY (10/21)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Roasted Chicken with Lemon and Rosemary (recipe x 2) # (5B 7G 5P) with Baked Sweet Potatoes (5B 5G 0P)

Totals: WW Points 21B 24G 14P, Calories 1,031**

THURSDAY (10/22)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 20B 25G 18P, Calories 1,076**

FRIDAY (10/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Asian Farro Medley with Salmon (7B 8G 2P)

Totals: WW Points 21B 22G 14P, Calories 1,023**

SATURDAY (10/24)
B: Pumpkin Pecan Banana Bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Broccoli Cheese and Potato Soup (7B 9G 5P)
D: ORDER IN!

Totals: WW Points 11B 13G 9P, Calories 447**

SUNDAY (10/25)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) a pear (0B 0G 0P)
L: Antipasto Salad (recipe  x 4) (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Stuffed Cabbage Casserole (5B 5G 3P)

Totals: WW Points 18B 18G 16P, Calories 877**

*Green salad includes 12 cups mixed greens, 1 medium red bell pepper, 2 medium carrots, 3 scallions and 1 can chickpeas.
**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.

# Use extra chicken for Thursday dinner.

7 Day Healthy Meal Plan (Oct 19-25)7 Day Healthy Meal Plan (Oct 19-25)

Google doc

Print Shopping List

Shopping List

Produce

6 medium pears (any variety)6 medium oranges1 small and 3 medium bananas1 (6-ounce) container fresh blueberries4 medium lemons1 small (5-ounce) Hass avocado4 large red bell peppers2 large cucumbers1 large head garlic1 (3-inch) piece fresh ginger7 ounces shiitake mushrooms4 medium (22 ounces) sweet potatoes2 medium (10 ounces total) Russet potatoes1 pound broccoli florets1 small package snap peas (if buying in bulk, you need 1 cup)1 small bunch celery3 medium carrots1 large bunch scallions2 medium heads Romaine lettuce1 (1-pound) clamshell/bag mixed baby greens1 small bunch baby spinach1 ½ heads green cabbage1 small bunch/container fresh rosemary1 small bunch/container fresh basil1 small bunch/container fresh chives (can sub 1 tablespoons scallion greens in Ranch Dressing, if desired)1 small bunch fresh Italian parsley1 small bunch fresh cilantro2 dry pints cherry or grape tomatoes1 medium vine-ripened tomato1 small red onion2 small, 2 medium and 1 large yellow onions

Meat, Poultry and Fish

1 package turkey kielbasa1 package turkey pepperoni1 package sliced prosciutto2 (3-pound) whole chickens1 pound 93% lean ground turkey1 pound 95% lean ground beef14 ounces (4) wild salmon fillets

Grains*

1 (10-ounce) multigrain baguette1 medium package all-purpose flour1 medium package white whole wheat flour (can use all-purpose flour in Margarita Pizza and Pumpkin Bread, if desired)1 small package corn tortillas1 small package dry brown rice (or 3 ½ cups pre-cooked)1 small package pearled farro (if buying from bulk bin, you need 1 cup)1 small package quick oats

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Unfiltered apple cider vinegar (I like Bragg’s)Dried oreganoLight mayonnaiseGarlic powderOnion powderWhite balsamic vinegarCuminHerbes de Provence (can sub 2 tablespoons dried rosemary, if desired)NuNaturals liquid vanilla stevia or your favorite sweetenerCinnamonRed wine vinegarHoneyReduced sodium soy sauce*Oyster sauceSambal chili pasteBlack sesame seedsVanilla extractDried thymePaprikaPumpkin pie spice

Dairy  Misc. Refrigerated Items

1 (18-pack) large eggs1 small box butter1 pint 1% buttermilk1 small tub fat free sour cream1 small tub (regular) sour cream1 (8-ounce) bag reduced fat shredded sharp cheddar cheese1 (8-ounce) bag shredded Mexican cheese blend1 (1-pound) bag part-skim shredded mozzarella cheese1 (4-ounce) chunk fresh mozzarella cheese1 small package 2% sliced American cheese (can buy a larger bag of reduced fat cheddar and sub an extra in Broccoli Cheese Soup, if desired)1 small wedge fresh Parmesan cheese1 pint skim milk1 (8-ounce) container unsweetened almond milk (can sub ½ cup skim milk in Overnight Oats, if desired)1 (17.5-ounce) container nonfat plain Greek yogurt

Canned and Jarred

1 (15-ounce) can low sodium black beans2 (15-ounce) cans chickpeas1 (14.5-ounce) can petite diced tomatoes1 (29-ounce) can tomato sauce1 small can (whole) San Marzano tomatoes (you can buy a larger can of diced tomatoes and sub 1/3 cup in Margarita pizza, if desired)1 (15-ounce) can pumpkin purée1 medium jar roasted red peppers1 jar Giardiniera1 jar pepperoncini1 jar pitted green or black olives1 (16-ounce) jar/can enchilada sauce (or ingredients to make your own)1 small jar unsweetened apple sauce1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

Baking sodaBaking powder1 small package light brown sugar1 (4-ounce) package chopped pecans1 small package chia seeds (if buying from bulk bin, you need 1/2 tablespoon)

*You can buy gluten free, if desired

Print Shopping List

posted October 16, 2020 by Gina

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