7 Day Healthy Meal Plan (April 19-25)

Posted April 16, 2021 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain macros and WW points.

7 Day Healthy Meal Plan

As the world is slowly getting “normal” again, it also means more sports and activities after school – getting busy again (I'm not complaining)! But to keep my sanity, I love being able to rely on slow cooker recipes (throw them in in the morning and they're ready when you get home), like my Crock Pot Italian Sloppy Joe. The same applies to recipes for preparing meals – such as breakfast egg rolls. Just warm them up and hit those crazy mornings.

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant as a guide and leave plenty of wiggle room for you to add more foods, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, clear grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need on hand to keep up to date.

If you're on Facebook join my . Facebook community where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone shares! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the . meal planner, 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!

THE DETAILS:

Breakfast and lunch Monday through Friday are for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have 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 will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can always exchange the desired recipes or simply use them as inspiration.

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to keep sharing them.

MONDAY (April 19th)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of strawberries (0B 0G 0P)
L: BLT Roll Ups with Turkey and Avocado (6B 9G 9P)
D: Balsamic Pasta with Fried Vegetables and White Beans (8B 9G 8P)

Total: WW points 15B 22G 18P, calories 935 *

TUESDAY (4/20)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of pineapple (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Noodles with Vegetables and White Beans (8B 9G 8P)
D: Simple Crock Pot Chicken Taco Salad with Black Beans (6B 9G 6P)

Total: WW points 15B 22G 15P, calories 919 *

WEDNESDAY (4/21)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of strawberries (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Noodles with Vegetables and White Beans (8B 9G 8P)
D: Italian Meatball in Turkey (5B 5G 5P)

Total: WW points 14B 18G 14P, calories 857 *

THURSDAY (4/22)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of pineapple (0B 0G 0P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Pepper steak (5B 6G 5P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 11B 23G 6P, calories 992 *

FRIDAY (4/23)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Baked shrimp taquitos (5B 6G 5P) with the best guacamole recipe (3B 4G 3P)
Total: WW points 13B 23G 13P, calories 918 *

SATURDAY (4/24)
B: Asparagus and Swiss cheese frittata (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 8 baby carrots
D: ORDER!

Total: WW points 9B 12G 9P, calories 667 *

SUNDAY (4/25)
B: Low-fat strawberry scones (8B 8G 8P)
L: Ahi Tuna Poke Stacks (Recipe x 2) (10B 12G 7P)
D: Peanut braised chicken breast (5B 7G 5P) with coriander, lime and cauliflower rice (1B 1G 1P)
Total: WW points 24B 28G 21P, calories 1,188 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you so that you can buy more foods such as coffee, drinks,
Snacks, dessert, wine, etc.

* Google Doc

Print shopping list

Shopping List

To produce

• 2 medium apples (any variety)
• 4 medium oranges
• 6 medium-sized limes
• 1 medium banana
• 5 medium (6 ounce) PLUS 1 large (7 ounce) Hass avocados
• 2 (12 ounce) containers of fresh strawberries
• 1 small pineapple
• 1 large head of garlic
• 2 medium-sized shallots
• 1 piece of fresh ginger
• 2 small jalapenos
• 2 medium PLUS 1 large red pepper
• 1 medium zucchini
• 1 medium yellow pumpkin
• 2 medium-sized cucumbers
• 1 pack of sliced ​​white mushrooms
• 2 ½ pounds of broccoli florets
• 1 small and 1 medium sized cauliflower
• ½ pound of asparagus
• 1 packet of baby carrots
• 1 small pack of chopped carrots
• 1 medium spring onion
• 1 small bundle of baby spinach
• 1 (5 ounce) container of mixed greens
• ½ red head cabbage with a small head
• 1 small head of iceberg lettuce
• 1 large head of romaine lettuce
• 1 large bundle of fresh coriander
• 1 dry pint of cherry or grape tomato
• 4 medium-ripe tomatoes
• 1 small PLUS 1 medium red onion
• 1 medium PLUS 1 large yellow onion

Meat, poultry and fish

• 13 ounce sliced ​​deli turkey (I like Boar & # 39; s Head)
• 1 packet of bacon in the middle
• ¾ pound of beef round on top
• ¾ pound of peeled and deveined shrimp
• 1½ pounds of raw sushi-grade tuna
• 2 ½ pounds (6) boneless and skinless chicken breasts
• 1 pound of 93% lean ground turkey

Grains *

• 1 small pack of soft, low-carbohydrate tortaco taco flour tortillas
• 1 small pack (6 inch) corn tortillas (you need 12)
• 1 small pack of plain or seasoned breadcrumbs
• 1 pack of Fusilli pasta
• 1 loaf of thinly sliced ​​whole wheat bread (I like Dave & # 39; s Killer Bread)
• 1 packet of dry brown rice (or 5 cups pre-cooked)
• 1 small pack of unbleached all-purpose flour 1 small pack of whole wheat flour

Spices and spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray
• Olive Oil Spray (Or Get A Misto Oil Mister)
• Kosher salt (I like diamond crystal)
• Pepper mill (or fresh peppercorns)
• sriracha sauce
• Regular or light mayonnaise
• Regular or reduced sodium soy sauce *
• Furikake (can sesame undercook if desired)
• balsamic vinegar
• Red wine vinegar
• Rice vinegar
• Rice wine
• sesame oil
• Crushed red pepper flakes
• Liquid stevia (optional for superfood smoothie)
• paprika
• cumin
• Reduced sodium taco seasoning
• Italian spice
• Dijon mustard
• Fennel seeds
• Vanilla extract

Dairy & Other Chilled Items

• 1 dozen large eggs
• 1 pint of liquid egg white
• 1 pint of 1% buttermilk
• 1 small box of butter
• 1 small parmesan cheese
• 1 small wedge of Pecorino Romano cheese
• 1 sachet (8 ounces) of low-fat cheddar or Mexican cheese mix
• 1 sachet (8 ounces) of grated Pepper Jack cheese
• 1 small block or sliced ​​low-fat Swiss cheese
• 1 (8 ounce) bottle of 1% milk
• 1 (8 ounce) container of unsweetened vanilla almond milk (if desired, add 1% milk to under ¾ cup in superfood smoothie)

Potted and shaken

• 1 small jar of natural peanut butter
• 1 small glass of chunky salsa
• 1 (15 ounce) can chickpeas
• 1 (15 oz) can of cannellini beans
• 1 (15 ounce) can of black beans
• 1 (6 ounces) can wild tuna in water
• 1 can / carton of chicken broth
• 1 small glass cap
• 1 small jar of pesto (I like delallo or ingredients to make your own)

Other dry goods

• Cornstarch
• baking powder
• 1 small pack of cocoa nibs (if you buy from the large container, you will need 1 heaped tablespoon)
• 1 small pack of granulated sugar

* If you wish, you can buy gluten-free

Print shopping list

Posted April 16, 2021 by Gina