7 Day Healthy Meal Plan (Dec 20-26)

sent December 17, 2021 through Gina

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A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe builder to get your personal points.

7 day healthy eating plan

Hope everyone had a great week! It's been an exciting week for me with the . Air Fryer Dinner Cookbook hit shelves this week! If you get a hot air fryer for Christmas, I have tons of hot air fryer recipes here too! And don't forget to check out Relish + where you can adjust the portion sizes for these meal plans for larger or smaller groups.

Ultimate . meal planner

I'm also excited to announce that the . Ultimate Meal Planner is now available! The 52 Week Spiral Bound Meal Planner includes weekly meal planning grids that you can tear up and put in your fridge at will, a 12 week meal plan, 30 (15 new) recipes, and tear-out shopping lists. I love starting my week with gratitude, affirmations, and intent, so I've made a space for that too. Hope you will love this as much as I do!

Buy the meal planner here:

A note on personal WW points:

Many of you are asking if I will include the new WW Personal Points in my recipes. I'm adding links to my recipe maker, see the orange button on the print recipes button that shows my personal points. Click on that and it will take you to the WW website where you can see the dots and add them to your tag (US only, you need to be logged into your account).

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) intended as a guide with you a lot of leeway for you to add more food, Coffee, drinks, fruit, snacks, dessert, wine etc. or exchange recipes for dishes that you prefer, you can search for courses in the index for recipes. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

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

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. With some recipes, leftovers for two nights or lunch the next day are sufficient. The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan.

MONDAY (December 20th)
B: Filled bagel balls * and a grapefruit
L: Chicken Club Salad Wrap Sandwich with Apple
D: Pumpkin Mac and Cheese with Roasted Vegetables

Total calories: 981 **

TUESDAY (12/21)
B: Stuffed bagel balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with roasted vegetables
D: Pozole pressure cooker

Total calories: 978 **

WEDNESDAY (12/22)
B: Stuffed bagel balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with roasted vegetables
D: Roast chicken cordon bleu with ¾ cup of brown rice # and roasted broccoli with crushed garlic

Total calories: 1,161 **

THURSDAY (23.12.)
B: 2 scrambled eggs, 1 ounce avocado, and a banana
L: LEFTOVER Pozole pressure cooker
D: House Special Fried Rice and Shrimp Egg Rolls

Total calories: 1,228 **

FRIDAY (December 24th)
B: 2 scrambled eggs, 1 ounce avocado, and a banana
L: LEFTOVER Pozole pressure cooker
D: Chilled Calamari Salad with Lemon and Parsley, Homemade Spinach Manicotti, and Sheet Pan Shrimp Oreganata

Total calories: 1,391 **

SATURDAY (25.12.)
B: Mixed berry yogurt pancakes with 1 tablespoon of maple syrup
L: Slow cooker butternut pear soup
D: Apricot rum glazed spiral ham with baked potato gratin and roasted green beans with caramelized
Onions

Total calories: 802 **

SUNDAY (26.12.)
B: Breakfast rolls and an orange
L: Pea soup with ham
D: DINNER!

Total calories: 627 **

* Do Sunday evenings if desired.
** This is a guide only, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
your calorie needs. I have given you a lot of leeway to choose other foods such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
# Make an additional 3 cups of rice for Thursday dinner.

* Google Document

Print shopping list

Shopping List

To produce

• 2 small Bartlett pears
• 1 medium apple (any variety)
• 2 medium-sized bananas
• 3 medium-sized lemons
• 1 medium lime
• 3 medium grapefruits
• 4 medium oranges
• 2 medium heads of garlic
• 2 large shallots
• 1 (3 inch) piece of fresh ginger
• 1 large (7 ounce) Hass avocado
• 1 pound cauliflower florets
• 1 ½ pound broccoli florets
• 1 pound Brussels sprouts
• 2 ¼ pounds (6 medium) Yukon Gold potatoes
• 2 pounds of green beans
• 1 medium (2 pound) butternut squash
• 1 small red pepper
• 1 small bunch of celery
• 3 large carrots
• 1 large bunch of spring onions
• 1 small head of kale (or 1 bag pre-shredded)
• 1 small head of iceberg lettuce
• 1 small bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch / container of fresh basil (can be dried under 2 teaspoons in Quick Marinara if desired)
• 1 small vine-ripened tomato
• 1 small red onion
• 2 large Vidalia onions
• 1 medium white onion
• 1 large yellow onion

Meat, poultry and fish

• 3 ounce sliced ​​deli chicken or turkey breast (I like Boar & # 39; s Head)
• 3 ounces (4 thin slices) low-sodium deli ham (I like Boar & # 39; s Head)
• 1 packet of bacon cut in the middle
• 1 pound large peeled and deveined shrimp
• 2 pounds (about 20) jumbo or colossal prawns
• 1 pound fresh squid (tubes and tentacles)
• 1 ¼ pound boneless pork shoulder
• 1 ½ pound boneless and skinless chicken breast chops
• 6 ounces thinly sliced ​​sirloin steak
• 1 (6 to 8 pounds) hickory smoked fully cooked spiral ham
• ½ pound chicken or turkey sausage (you can add bacon to breakfast rolls if you wish)

Grain*

• 1 medium pack of all-purpose unbleached flour
• 1 small pack of white wholemeal flour
• 1 packet of rotini pasta (I like Dellallo)
• 1 medium packet of dry brown rice (or 9 cups pre-cooked)
• 1 pack of whole grain crumbs

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)
• mayonnaise
• Optional bagel ball toppings: all bagel seasoning, sesame seeds, poppy seeds, dried
• Garlic flakes, dried onion flakes
• nutmeg
• Chili powder
• Dijon mustard
• Normal or reduced soy sauce *
• Unseasoned rice vinegar
• Toasted sesame oil
• Sriracha or Chili Garlic Sauce (optional, to serve with fried rice)
• Sweet chili sauce, duck sauce or hot mustard (optional, for dipping shrimp egg rolls)
• Red wine vinegar
• Bay leaves
• oregano
• Crushed paprika flakes
• Vanilla extract
• Pure maple syrup
• Garlic powder
• thyme

Milk & other chilled items

• 2 dozen large eggs
• 1 (17.5-ounce) container of low-fat Greek yogurt (I like Stonyfield or Fage)
• 1 (32-ounce) container of nonfat yogurt (I like Stonyefield)
• 1 can 1/3 less fat cream cheese
• 1 (8-ounce) block or bag of light, hot cheddar cheese
• 1 (8-ounce) bag of partially-skimmed mozzarella cheese
• 1 pack of light Swiss cheese, sliced
• 4 ounces Gouda cheese
• 1 small piece of Parmigiano Reggiano (or Parmesan) cheese
• 1 small piece of Pecorino Romano cheese (can be stuffed with parmesan in shrimp oreganata if desired)
• 1 liter of skimmed milk
• 1 liter of 1% milk
• 1 box of butter
• 1 packet of light butter (can accommodate 2 tablespoons of normal butter in potato gratin, if desired)
• 1 (15-ounce) tub of partially-skimmed ricotta cheese (I like Polly-O)
• 1 pack of spring roll wrappers

Canned food and jarred

• 1 (15-ounce) can of organic pumpkin puree
• 1 small glass of salsa (optional, for dipping breakfast rolls)
• 1 small glass of roasted red pepper
• 2 (15-ounce) cans of Hominy
• 1 (28-ounce) can of mashed tomatoes (I like tuttorosso)
• 1 (13.5-ounce) can of coconut milk
• 1 small glass of apricot jam
• 3 (32-ounce) cartons of low-sodium chicken broth
• 1 (32 ounce) carton of reduced sodium chicken stock
• 1 (14.5-ounce) can of chicken broth

Frozen

• 1 medium pack of mixed berries
• 1 (12-ounce) packet of grated cauliflower
• 1 packet (10 ounces) of minced spinach

Other dry goods

• baking powder
• baking powder
• 1 packet of granulated sugar
• 1 bottle of dry white wine
• 1 small bottle of dark rum
• 1 (1 pound) bag of dry split peas

Non-food items

• Parchment paper
• Aluminum foil

* You can buy gluten-free if you wish

Print shopping list