Health

7 Day Healthy Meal Plan (June 7-13)

Posted June 4, 2021 by Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

Some of my favorite warm weather dishes are simple ones – grilled outside! Check out my Portobello Burger with Mozzarella and Pesto Mayo, Foil Packet Spice Rubbed Fish with Watermelon Salsa, or the Easy Inside Out Turkey Cheeseburger. No heating up of the kitchen and easy cleaning! What are your favorite . recipes for grilling?

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!

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 scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses 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 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 that you don't miss a meal!

If you don't already have the . Meal Planner, now would be 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 designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I've added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!

The grocery list is comprehensive and contains everything you need to prepare 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 I use a lot of condiments that you will use a lot 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 a few things you can move around to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (6/7)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with 2 brown rice cakes (3B 3G 3P)
D: Stuffed portobello mushrooms with vegetarian lasagna (6B 7G 6P) and a green salad * (1B 1G 1P)
Sums: WW points 16B 21G 16P, calories 874 **

TUESDAY (6/8)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with 2 brown rice cakes (3B 3G 3P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P) with 1 ounce avocado (1B 1G 1P)
Sums: WW points 19B 24G 19P, calories 1,090 **

WEDNESDAY (6/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Protein Egg and Quinoa Salad Glasses (6B 9G 5P)
D: Instant Pot Braised Beef (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Sums: WW points 23B 29G 17P, calories 1,119 **

THURSDAY (6/10)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Protein Egg and Quinoa Salad Glasses (6B 9G 5P)
D: LEFTOVER Instant Pot Braised Beef (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup shredded cabbage (0B 0G 0P) and pico de gallo (0B 0G 0P)

Total number: WW points 19 B 22 G 18 P, calories 1,044 **

FRIDAY (6/11)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Greek spiral cucumber salad with lemon and feta (7B 7G 7P)
D: Grilled salmon with avocado bruschetta # (3B 7G 3P) with perfectly grilled zucchini (1B 1G 1P)

Sums: WW points 16B 23G 16P, calories 864 **

SATURDAY (6/12)
B: Breakfast casserole with spinach and feta (6B 10G 6P)
L: Salmon and Avocado Salad (5B 8G 5P)
D: DINNER OFF or ORDER!

Sums: WW points 11B 18G 11P, calories 625 **

SUNDAY (6/13)
B: LEFTOVER breakfast casserole with spinach and feta (6B 10G 6P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 sliced ​​Persian cucumber (0B 0G 0P)
D: Slow Cooker Salsa Chicken with black beans and corn (3B 9G 3P) with coriander, lime and cauliflower rice (1B 1G 1P)

Sums: WW points 17B 28G 17P, calories 1,130 **

* Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** 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 left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Grill an extra pound of salmon for lunch on Saturday.

* Google Document

Print shopping list

Shopping List

To produce

  • 2 (6-ounce) containers of fresh berries (your choice)
  • 1 large lemon
  • 5 medium limes
  • 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 2 large (7-ounce) Hass avocados
  • 2 medium heads of garlic
  • 3 medium-sized shallots
  • 4 Persian (mini) cucumbers
  • 1 medium English cucumber
  • 1 pound (2 medium) zucchini
  • 1 large red pepper
  • 1 small green pepper
  • 2 small jalapeno or serrano peppers
  • 4 large portobella mushrooms
  • 1 ½ pound (1 medium-sized) head of cauliflower
  • 2 ounces broccoli florets
  • 1 small bunch of celery
  • 2 medium-sized corn corn (can accommodate 2 cups of frozen grains in salsa chicken if desired)
  • 1 medium carrot
  • 1 large bunch of spring onions
  • 1 (1 pound) bag / clamshell baby spinach
  • 1 (5-ounce) sachet / clam baby rocket a
  • 1 medium endive
  • 1 medium romaine lettuce (under a few leaves in the Turkey Club instead of Iceberg)
  • 1 small head of white cabbage
  • ½ small head of red cabbage (or pre-shredded small bag)
  • 1 large bunch of fresh coriander
  • 1 medium bunch of fresh basil
  • 1 small bunch / container of fresh oregano (if desired, can accommodate ½ teaspoon of fresh basil in cucumber salad)
  • 9 medium-sized vine tomatoes
  • 3 plum tomatoes
  • 1 dry pint of cherry or grape tomatoes
  • 1 large red onion
  • 1 small white onion
  • 1 large yellow onion

Meat, poultry and fish

  • 1 (2½ pounds) roast chicken
  • 1 pound (2) boneless, skinless chicken breast
  • 1 (3 pound) chuck roast
  • 2 ½ pounds of wild salmon
  • ¾ Pound of thinly sliced ​​turkey deli breast (I like Boar’s Head)
  • 1 packet of bacon cut in the middle

Grain*

  • 1 packet of brown rice cake (I like Lundberg)
  • 1 medium pack of corn tortillas (you need 12)
  • 1 small packet of dry quinoa (or ½ cup pre-cooked)
  • 1 small package of dry brown rice (or 3 cups pre-cooked)
  • 1 loaf of thinly sliced ​​wholemeal bread (I like Dave’s Killer Bread)

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)
  • cumin
  • Adobo spice (can be under ½ teaspoon salt in salsa chicken if you wish)
  • Light mayonnaise
  • Garlic powder
  • Unfiltered apple cider vinegar (I like Bragg’s)
  • balsamic vinegar
  • Red wine vinegar
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • Dried parsley
  • Dried basil
  • Dried oregano
  • Dijon mustard
  • cinnamon sticks
  • Bay leaves
  • honey

Dairy products & other chilled items

  • 2 ½ dozen large eggs
  • 1 small tub of partially skimmed ricotta
  • 1 small can of sour cream
  • 1 (8-ounce) bag of reduced-fat cheddar cheese (I like Sargento)
  • 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese
  • 1 small piece of fresh parmesan cheese
  • 1 (32-ounce) tub of non-fat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 (8-ounce) container of almond or oat milk.
  • 1 liter of 2% milk
  • 1 (8-ounce) carton of heavy cream
  • 1 (8-ounce) piece of fresh feta cheese
  • 1 (8-ounce) tub of crumbled feta cheese

Canned food and jarred

  • 1 small glass of pitted Kalamata olives
  • 1 small jar of peanut butter
  • 1 small glass of marinara sauce
  • 1 medium-sized glass of coarse, mild salsa
  • 1 (16-ounce) glass of enchilada sauce (or homemade ingredients)
  • 1 small can / glass of chipotle peppers in Adobo sauce
  • 1 (5-ounce) can light tuna in water
  • 1 (15-ounce) can of chickpeas
  • 1 (14 oz) can of diced tomatoes
  • 2 (15-ounce) cans of reduced or low-sodium black beans
  • 1 (14.5-ounce) can of beef broth

Frozen

  • 1 small packet of frozen blueberries
  • 1 small packet of frozen strawberry slices

Other dry goods

  • 1 small packet of chopped walnuts (if you buy from the large container, you will need 3 tablespoons)
  • 1 small container of vanilla protein powder
  • 1 small pack of dry or pre-cooked lentils
  • 1 small pack of chia seeds (optional topping for smoothie bowl)

* You can buy gluten-free if you wish

Print shopping list

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