Health

7 Day Healthy Meal Plan (April 5-11)

sent April 2, 2021 by Gina

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

7 Day Healthy Meal Plan

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've done our best to develop something that would 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 is a lot of 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 (4/5)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Kung Pao Tofu (6B 8G 6P) with ¾ cups of brown rice (5B 5G 0P)

Total: WW points 17B 25G 12P, calories 890 *

TUESDAY (4/6)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Healthy cod tacos (5B 7G 5P) with quick and Cuban-style delicioso beans (1B 3G 1P)

Total: WW points 12B 19G 12P, calories 956 *

WEDNESDAY (4/7)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Meatloaf and broccoli pan (9B 10G 8P)

Total: WW points 15B 22G 14P, calories 817 *

THURSDAY (4/8)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Classic egg salad (½ recipe) (3B 6G 3P) on 1 slice of wholemeal bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Caprese Chicken Frying Pan (7B 10G 7P)

Total: WW points 17B 23G 17P, calories 1,036 *

FRIDAY (4/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Classic egg salad (½ recipe) (3B 6G 3P) on 1 slice of wholemeal bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Angel hair with prawns and asparagus (8B 8G 8P)

Total: WW points 18B 24G 18P, calories 977 *

SATURDAY (4/10)
B: Spanakopita Baked Eggs (3B 5G 3P)
L: Margarita Pizza ** (6B 7G 6P)
D: ORDER!

Total: WW points 9B 12G 9P, calories 434 *

SUNDAY (4/11)
B: Simple bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream (3B 3G 3P), sliced ​​tomatoes, cucumber and red onions (0B 0G 0P)
L: Spring pea soup with fresh herbs (2B 5G 2P) and ½ a Turkey Club # (4B 4G 4P)
D: Banh Mi Rice Bowls with Slow Cooker (10B 8G 3P)

Total: WW points 22B 24G 15P, calories 956 *

* 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 food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
** Double dough recipe for Sunday breakfast.
# Double recipe and split sandwich to serve 4.

* Google Doc

Print shopping list

grocery list

To produce

  • 1 (12 ounce) container of fresh strawberries
  • 2 (6 oz) containers of fresh berries (your choice)
  • 2 medium apples (any variety)
  • 3 medium lemons
  • 4 medium limes
  • 2 small jalapenos1 garlic with a large head
  • 1 piece of fresh ginger
  • 2 medium radishes
  • 1 large English cucumber
  • 1 pound of asparagus
  • 2 medium zucchini
  • 1 small PLUS 2 medium red peppers
  • 1 ½ pound broccoli florets
  • 1 small bag of shredded carrots
  • 2 large bunches of spring onions
  • 1 large bunch of coriander
  • 1 large bunch / container of fresh dill
  • 1 medium-sized bunch / container of fresh basil
  • 1 small bundle / container of fresh mint
  • 1 small bunch / container of fresh chives (if desired, you can use spring onions to garnish egg salad)
  • 1 (5 oz) bag / clamshell mixed green
  • 1 small head of red cabbage
  • ½ small head of kale
  • 1 small head of iceberg lettuce
  • 2 dry pints of cherry or grape tomatoes
  • 8 plum tomatoes
  • 4 medium-ripe ripe tomatoes
  • 2 small red onions
  • 1 small PLUS 1 medium yellow onion

Meat, poultry and fish

  • 1 cooked roast chicken
  • 6 ounce sliced ​​turkey breast (I like Boar's Head)
  • 1 pound (4) cod, snapper, or mahi-mahi fillets
  • 1 ½ pound (4) boneless and skinless chicken breasts
  • 20 ounces of 93% lean ground turkey
  • 1 packet of bacon in the middle
  • 1 pound large peeled and deveined shrimp
  • 1 pound pork tenderloin

Grains *

  • 1 packet of dry brown rice (or 6 cups pre-cooked)
  • 1 small pack of oatmeal
  • 1 loaf of thinly sliced ​​whole wheat bread (I like Dave & # 39; s Killer Good Seed)
  • 1 small pack of unbleached all-purpose or white wholemeal flour
  • 1 package of angel hair noodles
  • 1 small pack of corn tortillas (you need 8)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • honey
  • Reduced Sodium Soy Sauce *
  • Unseasoned rice vinegar
  • Distilled white vinegar
  • Red wine vinegar
  • Dry sherry
  • Sambal Oelek
  • Toasted sesame oil
  • cumin
  • Chili-lime seasoning like Tajin Classic
  • Light or regular mayonnaise
  • Bay leaves
  • oregano
  • Ketchup
  • thyme
  • Worcester sauce
  • paprika
  • balsamic vinegar
  • herbs of Provence
  • Crushed red pepper flakes
  • coriander
  • Optional bagel toppings: all bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy Other Chilled items

  • 1 dozen large eggs
  • 1 pack of extra firm tofu
  • 2 (32 oz) tubs of nonfat Greek yogurt (I like Stonyfield or Fage)
  • 1 (6 ounce) container of whole milk yogurt
  • 1 (8 ounce) piece of partially skimmed mozzarella cheese
  • 1 small tub of whipped cream cheese
  • 1 (8 ounce) container of unsweetened almond milk (or milk of your choice)
  • 1 small pack of crumbled feta cheese

Potted and shaken

  • 1 (32 ounce) carton of vegetable broth
  • 1 (14.5 ounce) can of chicken broth
  • 1 (15 ounce) can of black beans
  • 1 small can of whole San Marzano tomatoes
  • 1 small jar of peanut butter

Frozen

  • 1 packet of minced spinach
  • 1 small bag of blueberries
  • 1 small bag of cut strawberries
  • 1 medium-sized bag of green peas (can accommodate 3 fresh cups if desired)

Other dry goods

  • baking powder
  • Cornstarch
  • 1 small pack of brown sugar
  • 1 small pack of granulated sugar
  • 1 bottle of dry white wine
  • 1 small pack of chopped walnuts (if you buy from the large container, you will need 3 tablespoons)
  • 1 small pack of lightly salted peanuts (you need 2 tablespoons if you buy Bine Bine)
  • Vanilla protein powder

Non-food items

* On request, you can buy gluten-free

Print shopping list

sent April 2, 2021 by Gina

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