7 Day Healthy Meal Plan (Dec 7-13)

sent 5th December 2020 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

December – can you believe it ??? Have you started decorating yet? I know a lot of people started earlier this year! As we head out into this festive season, please check out my holiday recipes section to meet all of your celebration needs! There you will find great homemade gift ideas like gingerbread Christmas tree cookies or banana and cranberry bread, to name a few! And to celebrate Hanukkah, I've added some vegetarian latkes to this week's menu.

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) that are meant to be a guide and give you plenty of wiggle room for you to add more groceries, 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, organized shopping 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 to hand to keep up with what's happening.

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 is sharing! 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 designed 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 swap out any recipes you want or just 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 meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (07.12.)
B: Pumpkin and cream cheese muffins * (7B 7G 7P) and a banana (0B 0G 0P)
L: Egg, tomato and spring onion sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Lentil soup with butternut and kale (1B 2G 1P) with grilled cheese * (10B 10G 10P)
Total: WW points 22B 25G 22P, calories 1,000 **

TUESDAY (08.12.)
B: Pumpkin and cream cheese muffins (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER lentil soup with butternut and kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Healthy cod tacos (5B 7G 5P) with coriander, lime and cauliflower rice (1B 1G 1P)
Total: WW points 19B 22G 19P, calories 951 **

WEDNESDAY (09.12.)
B: Pumpkin and cream cheese muffins (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER lentil soup with butternut and kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and Green Salad *** (1B 1G 1P)
Total: WW points 24B 25G 20P, calories 999 **

THURSDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice of bread (2B 2G 2P), and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Instant Pot Spaghetti with meat sauce (10B 10G 6P) and green salad (1B 1G 1P)
D: A fried chicken with bacon and green beans # (2B 3G 2P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 21B 26G 12P, calories 1,080 **

FRIDAY (12/11)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice of bread (2B 2G 2P), and 1 ounce avocado (1B 1G 1P)
L: BLT with avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: ORDER!

Total: WW points 12B 16G 12P, calories 645 **

SATURDAY (12/12)
B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: Braised brisket with potatoes and carrots (9B 10G 6P) and waffle vegetable sausages (recipe x 2) (3B 5G 1P)

Total: WW points 26B 29G 19P, calories 1,083 **

SUNDAY (13.12.)
B: Egg, Tomato and Spring Onion Sandwich (4B 6G 4P) (recipe x 4)
L: Cheddar Corn Chowder with bacon (7B 9G 5P) and a wholemeal roll (2B 2G 2P)
D: LEFTOVER Braised brisket with potatoes and carrots (9B 10G 6P) and waffle vegetable sausages (3B 5G 1P)

Total: WW points 25B 32G 18P, calories 1,110 **

* Make Sunday night muffins if desired. Grilled cheese contains 2 slices of thin Dave & # 39; s Killer bread and 1.5 ounces (2)
Slices) cheddar cheese.

** 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 have left a lot of leeway for you so that you can buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

*** Green salad contains 8 cups of mixed vegetables, ½ cup each: diced tomatoes, carrots, cucumber and 2 spring onions with 5 tablespoons of light vinaigrette. Set aside 1 serving for lunch on Thursday.

# Make 3 extra slices of bacon for the Friday sandwich.

* Google Doc

Print shopping list

Shopping List

To produce

2 medium and 2 large bananas
3 medium pears (any variety)
2 medium apples (any variety)
5 medium limes
1 medium lemon
1 small Hass avocado (5 ounces)
2 medium red peppers
1 pound (2 large) zucchini
1 small cucumber
1 large garlic
1 small shallot
2 small Yukon Gold potatoes
2 pounds (8 medium) red potatoes
2 pounds (4 large) russet potatoes
1 (1 ¼ pound) butternut squash (or 1 pound pre-cut)
1 small and 1 medium-sized cauliflower
½ small head of kale
½ small head of red cabbage (if you wish, you can buy a whole little green head and a cup under 1 cup in fish tacos)
½ pound of green beans
1 medium-sized carrot
1 small bunch of celery
2 medium leeks
2 medium-sized spring onions
1 medium bunch of fresh coriander
1 medium fresh Italian parsley
1 small bunch / container of fresh thyme
1 small head of romaine lettuce
1 (10 oz) bag / container of mixed green
1 large head of Lacinato kale
4 medium-ripe tomatoes
3 small, 2 medium and 1 large yellow onions
4 large white onions
1 small red onion (optional, for latke topping)

Meat, poultry and fish

1 pack of bacon in the middle
1 pound (4) skinless solid white fish fillets like cod, snapper, or mahi mahi
1 small pack of Nova Lox or smoked salmon (optional, for latke topping)
1 pound of 93% lean ground turkey
1 pound boneless and skinless chicken breast
6 ounce pastrami (can sub corned beef in Reuben Egg Rolls, if desired)
1 (5 pound) beef brisket

Grains *

1 small pack of whole wheat flour
1 small pack of unbleached all-purpose flour
1 dozen small wholemeal rolls
1 loaf of thinly sliced bread (I like Dave & # 39; s Killer Bread)
1 small pack of corn tortillas (you need 8)
1 pack of whole wheat spaghetti
1 small package of quick outs
1 packet of dry brown rice (or 3 cups pre-cooked)

Spices and spices

Extra virgin olive oil
Coconut oil
Cooking spray
Baking spray
Olive Oil Spray (Or Get A Misto Oil Mister)
Kosher salt (I like diamond crystal)
Pepper mill (or fresh peppercorns)
nutmeg
Pumpkin pie spice
cinnamon
Vanilla extract
Light mayonnaise
Bay leaves
turmeric
cumin
Chili-lime spice (like Tajin Classic)
Light vinaigrette dressing
Pure maple syrup
Ketchup
Worcester sauce
Onion powder
Hot sauce (like Frank's RedHot)

Dairy & Miscellaneous Chilled Items

1 (pack of 18) large eggs
1 (8 ounce) block 1/3 less cream cheese
1 sachet (8 ounces) of crushed white hot cheddar cheese
1 (8 ounce) packet of sliced cheddar cheese
1 block of low-fat Swiss cheese (I like Jarlsberg)
1 small tub of light butter
1 small tub of light sour cream (optional, for latkes)
1 pack of egg roll packaging
1 (8 ounce) bottle of whole milk
1 (8 ounce) bottle of skimmed milk (or milk of your choice for baked oatmeal)
1 (6 oz) tub of nonfat Greek yogurt
1 small parmesan cheese (optional, for serving with spaghetti)

Potted and shaken

1 (15 ounce) can pumpkin puree
1 (25.25 oz) glass of pomodoro pasta sauce (I like delallo)
1 medium glass sauerkraut (can be found in chilled or dry aisles)
1 small glass of horseradish
1 (8 ounce) can of tomato paste
2 (32 ounce) cartons of vegetable broth
1 (48 oz) carton of low sodium chicken broth
1 (32 ounce) carton of beef broth
1 small glass of unsweetened apple sauce (optional topping for latkes)
1 small glass caper (optional topping for latkes)

Frozen

1 (1 pound) bag of corn kernels

Other dry goods

1 packet of raw sugar
Baking soda
baking powder
1 packet of dry green lentils
1 bottle of crispy white and white like Sauvignon Blanc
1 small pack of chopped walnuts (if you buy from the large container, you will need 5 tablespoons)

* You can buy gluten-free if you wish

Print shopping list

sent 5th December 2020 by Gina