Foods

7 Day Healthy Meal Plan (Jan 11-17)

posted January 8, 2021 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner and a purchasing checklist. All recipes embody energy and up to date WW Sensible Factors.

7 Day Healthy Meal Plan (Jan 11-17)

7-Day Wholesome Meal Plan

Why Ought to Everybody Meal Plan?

Meal planning is an effective way to prepare your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you stick with your objectives!

About The Meal Plan

When you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You need to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that may make grocery purchasing a lot simpler and far much less irritating. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every thing you want available to assist hold you on monitor.

Lastly, in case you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be part of here. I’m loving all of the concepts everybody’s sharing! When you want to get on the email list, you’ll be able to subscribe here so that you by no means miss a meal plan!

Additionally, in case you don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2020! There was a print error final 12 months, nevertheless it’s excellent now! You may order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we actually consider there is no such thing as a one measurement suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date WW Blue SP on your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery checklist is complete and consists of every thing it’s essential make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you might have already got lots of them.

And final, however definitely not least, this meal plan is versatile and life like. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if needed, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in case you’re utilizing these plans, this may assist me determine if I ought to proceed sharing them!

MONDAY (1/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Lebanese Lentil Soup* (2B 6G 1P) with a complete wheat pita (4B 4G 4P)
Totals: WW Factors 20B 27G 19P, Energy 1,014**

TUESDAY (11/12)
B: Avocado toast with 1 slice complete grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with a complete wheat pita (4B 4G 4P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons shredded cheddar (2B 2G 2P)
Totals: WW Factors 14B 25G 18P, Energy 1,088**

WEDNESDAY (11/13)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and an orange (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowls (½ recipe) (10B 13G 4P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Factors 23B 28G 12P, Energy 1,099**

THURSDAY (11/14)
B: Avocado toast with 1 slice complete grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowls (10B 13G 4P)
D: Drunken Shrimp (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P) and Easy Garlic Broccolini (1B 1G 1P)

Totals: WW Factors 22B 29G 16P, Energy 1,132**

FRIDAY (11/15)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Salmon Coconut Curry with Spinach and Chickpeas (4B 12G 4P)

Totals: WW Factors 18B 29G 18P, Energy 1,057**

SATURDAY (11/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups blended greens and 1 tablespoon gentle French dressing (1B 1G 1P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 tablespoon bitter cream (1B
1G 1P)
D: ORDER IN!

Totals: WW Factors 13B 17G 13P, Energy 638**

SUNDAY (1/17)
B: Breakfast Egg Rolls (4B 6G 4P) with an orange (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with a inexperienced salad # (1B 1G 1P)

Totals: WW Factors 15B 20G 15P, Energy 1,091**

*Freeze any leftover soup you/your loved ones received’t eat.
** That is only a information, ladies ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

# Inexperienced salad consists of 6 cups blended greens, 2 scallions, ½ cup every: tomatoes, cucumber, carrots and ¼ cup gentle French dressing.

ST1721

*Google doc

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