Health

7 Day Healthy Meal Plan (Dec 6-12)

sent December 3, 2021 from Gina

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

As the holidays approach, life seems so busy, especially during the week. If you struggle with planning and cooking during the week, you can use this incredible tool in Relish + to customize my meal plan that I have already created. It allows you to delete meals that you may not have time for or increase the serving sizes to make a double serving of something that you have left for the next day or want to freeze for later.

I have partnered with Relish + to bring you new exclusive weekly . meals and a library of my 7 Day Healthy Meals, all of which are fully customizable. You can exchange recipes or adjust portions and your shopping list will be updated on the go. Watch this video to learn how to edit and save this week's meal plan with Relish +.

A note on personal WW points:

Many of you are asking if I'll be adding the new WW Personal items to my recipes, and right now I'm not sure how to do that as each item is different. But right now I'm adding links to my recipe builder, 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). I hope to find a solution to adding points as I know many of you would like to take a look at the points before doing anything.

Why should everyone plan a meal?

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 achieve your goals! Check out my new . Meal Planner which is available for pre-order now!

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.

NOTE: THIS POST INCLUDES AFFILIATE LINKS.

MONDAY (12/6)
B: Huevos Pericos with 1 ounce of avocado
L: Turkey club with 8 baby carrots
D: Heathers Buddha Bowl

Total calories 1,068 *

TUESDAY (12/7)
B: LEFTOVER Huevos Pericos with 1 ounce avocado
L: Turkey club with 8 baby carrots
D: Turkey enchilada filled poblanos rellenos with chipotle's coriander and lime rice

Total calories 1,123 *

WEDNESDAY (12/8)
B: Hearty cottage cheese bowls
L: Greek chickpea salad (½ recipe)
D: Lasagne soup with green salad **

Total calories 913 *

THURSDAY (12/9)
B: Hearty cottage cheese bowls
L: LEFTOVER Greek chickpea salad (½ recipe)
D: Chicken and mushrooms in a garlic and white wine sauce with broccoli and orzo

Total calories 889 *

FRIDAY (12/10)
B: 2 hard-boiled eggs and an orange
L: BLT with avocado and 8 baby carrots
D: Drunken style noodles with prawns

Total calories 1,013 *

SATURDAY (12/11)
B: Mixed berry yogurt pancakes with 1 tablespoon of maple syrup
L: BLT salad with avocado
D: DINNER!

Total calories 460 *

SUNDAY (12/12)
B: LEFTOVER yogurt pancakes with mixed berries with 1 tablespoon of maple syrup
L: Simple wonton soup with spicy garlic edamame
D: Pork chops with Dijon herb sauce with homemade rice pilaf and wilted baby spinach with garlic and oil

Total calories 888 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I've left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Document

Print shopping list

grocery list

To produce

  • 2 medium oranges
  • 3 medium limes
  • 1 medium lemon
  • 2 (6-ounce) containers of fresh berries (Any variety. Can accommodate 1½ cups of frozen berries in sheet pan pancakes if desired)
  • 2 large heads of garlic
  • 1 (2 inch) piece of fresh ginger
  • 5 Persian cucumbers (or 2 large English ones)
  • 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 4 large poblano peppers
  • 1 medium red pepper
  • 1 medium green pepper
  • 4 heads baby pak choi
  • ¾ pound of sliced ​​white mushrooms
  • ¼ pound shiitake mushrooms
  • 2 ½ pounds of broccoli florets
  • 1 small bag of baby carrots
  • 1 medium butternut squash (or 2 cups pre-cut)
  • 2 large bunches of spring onions
  • 1 medium bunch of fresh Italian parsley
  • 1 medium bunch of fresh coriander
  • 1 large bunch / container of fresh basil
  • 1 small bunch / container of fresh chives
  • 1 small bunch / container of fresh oregano (if you wish, you can add fresh parsley or basil to a Greek salad)
  • 1 (1 pound) bag / clam-fresh baby spinach
  • 1 (5-ounce) sachet / clam vegetable mix
  • 1 large romaine lettuce
  • ½ small head of iceberg lettuce (can be placed under 4 Roman leaves in the Turkey Club if you wish)
  • 5 medium-sized Roma tomatoes
  • 1 medium PLUS 1 large vine tomato
  • 2 dry pints of cherry or grape tomatoes
  • 1 small red onion
  • 1 small PLUS 1 medium yellow onion

Meat, poultry and fish

  • 2 packets of bacon cut in the middle
  • 6 ounces sliced ​​turkey breast (I like Boar & # 39; s Head)
  • ¾ pound of 93% lean ground turkey
  • 1 pound (8) chicken breast fillets
  • 14 ounces of raw sweet Italian chicken sausage
  • 1 pound large peeled and deveined shrimp
  • 1 ½ pound (4) pork chops on the bone

Grain*

  • 1 loaf of thinly sliced ​​wholemeal bread (I like Dave’s Killer Bread)
  • 1 box of 10-minute instant brown rice (like Uncle Ben's)
  • 1 packet of long grain or basmati rice
  • 1 pack of lasagne noodles
  • 1 package of angel hair spaghetti
  • 1 pack of orzo pasta
  • 1 packet of unbleached all-purpose flour
  • 1 small packet of white whole wheat flour (can use all-purpose flour in sheet pan pancakes if desired)
  • 1 (8-ounce) packet of thick wide rice noodles

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)
  • Adobo seasoning salt (can be kosher salt in Huevos Pericos if desired)
  • Mexican hot chili powder
  • cumin
  • Cayenne pepper
  • Light mayonnaise
  • oregano
  • Bay leaves
  • Light vinaigrette dressing
  • Oyster sauce *
  • Fish sauce
  • sriracha sauce
  • Regular or reduced sodium soy sauce *
  • sesame oil
  • Sesame seeds
  • Vanilla extract
  • sweetheart
  • Pure maple syrup
  • Dijon mustard

Milk & other chilled items

  • 1 (18-pack) large eggs
  • 1 (8-ounce) packet of shredded Colby Jack cheese mix
  • 1 (8-ounce) packet of grated, partially-skimmed mozzarella cheese
  • 1 box of plain or unsalted butter
  • 1 (16-ounce) container of low-fat cottage cheese (I like good culture)
  • 1 (15-ounce) container of partially-skimmed ricotta cheese
  • 1 block of fresh feta cheese
  • 1 small piece of fresh parmesan cheese
  • 1 (8-ounce) container of milk (of your choice)
  • 1 (16-ounce) container of non-fat yogurt

Canned food and jarred

  • 1 (15-ounce) can of chickpeas
  • 1 (29-ounce) can of tomato sauce
  • 2 (32-ounce) cartons of low-sodium chicken broth
  • 1 (32 ounce) carton of chicken broth
  • 1 (14.5-ounce) can of reduced chicken broth
  • 1 glass of marinara (or do-it-yourself ingredients)
  • 1 small glass of Kalamata or Gaeta olives
  • 1 can / glass of Chipotle Chillies in Adobo

Frozen

  • 1 packet of mini wantons (I like Trader Joe’s Chicken Cilantro)
  • 1 large bag of edamame in the pod (you need 5 cups)

Other dry goods

  • 1 small packet of chopped pecans (if you buy from the bulk container you will need ¼ cup)
  • 1 small packet of roasted peeled pistachios (if you buy from the large container, you will need 2 tablespoons)
  • 1 packet of dark brown sugar
  • 1 packet of granulated sugar
  • 1 bottle of white wine
  • baking powder
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

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