7 Day Healthy Meal Plan (Oct 19-25)
Posted October 16, 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
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 7-day healthy meal plan
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 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 is a lot of 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 (October 19th)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Margarita Pizza (6B 7G 6P) with a green salad * (0B 0G 0P) with 2 tablespoons of low-fat buttermilk ranch dressing (1B 1G 1P)
Total: WW points 15B 22G 15P, calories 859 **
TUESDAY (20.10.)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Turkey-stuffed peppers (5B 5G 3P) with green LEFTOVER salad (0B 0G 0P) with low-fat buttermilk ranch dressing (1B 1G 1P)
Total: WW points 14B 20G 12P, calories 818 **
WEDNESDAY (21.10.)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: LEFTOVER turkey peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Fried Chicken with Lemon and Rosemary (Recipe x 2) # (5B 7G 5P) with Baked Sweet Potatoes (5B 5G 0P)
Total: WW points 21B 24G 14P, calories 1,031 **
THURSDAY (10/22)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: LEFTOVER turkey peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Cheese Roast Chicken Enchilada Pan (9B 13G 9P)
Total: WW points 20B 25G 18P, calories 1,076 **
FRIDAY (23.10.)
B: Overnight oats in a glass (5B 5G 3P)
L: Antipasti Salad (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Asian Farro Medley with Salmon (7B 8G 2P)
Total: WW points 21B 22G 14P, calories 1,023 **
SATURDAY (October 24th)
B: Pumpkin pecan banana bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Broccoli Cheese Potato Soup (7B 9G 5P)
D: ORDER!
Total: WW points 11B 13G 9P, calories 447 **
SUNDAY (25.10.)
B: LEFTOVER pumpkin pecan banana bread (4B 4G 4P) a pear (0B 0G 0P)
L: Antipasti Salad (Recipe x 4) (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Filled coal run (5B 5G 3P)
Total: WW points 18B 18G 16P, calories 877 **
* Green salad contains 12 cups of mixed vegetables, 1 medium-sized red pepper, 2 medium-sized carrots, 3 spring onions, and 1 can of chickpeas.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
# Use extra chicken for Thursday dinner.
Google Doc
Print shopping list
grocery list
To produce
- 6 medium pears (any variety)
- 6 medium oranges
- 1 small and 3 medium-sized bananas
- 1 (6 oz) container of fresh blueberries
- 4 medium lemons
- 1 small Hass avocado (5 ounces)
- 4 large red peppers
- 2 large cucumbers
- 1 large garlic
- 1 piece of fresh ginger
- 7 ounces shiitake mushrooms
- 4 medium-sized sweet potatoes
- 2 medium-sized (10 ounces total) Russet potatoes
- 1 pound broccoli florets
- 1 small pack of peas (if you buy in bulk you will need 1 cup)
- 1 small bunch of celery
- 3 medium-sized carrots
- 1 large spring onion
- 2 medium-sized romaine lettuce
- 1 (1 pound) clamshell / bag mixed baby green
- 1 small bundle of baby spinach
- 1 ½ heads of kale
- 1 small bunch / container of fresh rosemary
- 1 small bundle / container of fresh basil
- 1 small bunch / container of fresh chives (can accommodate 1 tablespoon of spring onions in ranch dressing if desired)
- 1 small bunch of fresh Italian parsley
- 1 small bundle of fresh coriander
- 2 dry pints of cherry or grape tomatoes
- 1 medium ripe tomato
- 1 small red onion
- 2 small, 2 medium and 1 large yellow onions
Meat, poultry and fish
- 1 pack of turkey Kielbasa
- 1 pack of turkey peppers
- 1 pack of sliced ham
- 2 (3 pounds) whole chickens
- 1 pound of 93% lean ground turkey
- 1 pound of 95% lean ground beef
- 14 ounce (4) wild salmon fillets
Grains *
- 1 (10 ounce) multigrain baguette
- 1 medium all-purpose flour wrap
- 1 medium-sized white whole wheat flour (can be used in margarita pizza and pumpkin bread if you wish)
- 1 small pack of corn tortillas
- 1 packet of dry brown rice (or 3 ½ cups pre-cooked)
- 1 packet of pearl farro (if you buy from the bulk container, you need 1 cup)
- 1 small pack of oatmeal
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)
- Unfiltered apple cider vinegar (I like Braggs)
- Dried oregano
- Light mayonnaise
- Garlic powder
- Onion powder
- White balsamic vinegar
- cumin
- Herbes de Provence (can be placed under 2 tablespoons of dried rosemary if desired)
- NuNaturals liquid vanilla stevia or your favorite sweetener
- cinnamon
- Red wine vinegar
- honey
- Reduced Sodium Soy Sauce *
- Oyster sauce
- Sambal chili paste
- Black sesame seeds
- Vanilla extract
- Dried thyme
- paprika
- Pumpkin pie spice
Dairy Other Chilled items
- 1 (pack of 18) large eggs
- 1 small box of butter
- 1 pint of 1% buttermilk
- 1 small tub of fat-free sour cream
- 1 small tub of (normal) sour cream
- 1 sachet (8 ounces) reduced low-fat, shredded hot cheddar cheese
- 1 sachet (8 ounces) of crushed Mexican cheese mix
- 1 (1 pound) bag of semi-skimmed mozzarella slice cheese
- 1 (4 ounce) piece of fresh mozzarella cheese
- 1 small pack of 2% sliced American cheese (can buy a larger bag of low-fat cheddar and add an extra broccoli cheese soup if desired)
- 1 small wedge-fresh parmesan cheese
- 1 pint of skimmed milk
- 1 (8 ounce) container of unsweetened almond milk (can accommodate half a cup of skimmed milk in overnight oats if desired)
- 1 (17.5 oz) container of nonfat Greek yogurt
Potted and shaken
- 1 (15 ounces) can low sodium black beans
- 2 (15 ounce) cans of chickpeas
- 1 (14.5 oz) can diced dainty tomato
- 1 (29 oz) can of tomato sauce
- 1 small can of (whole) San Marzano tomatoes (if you wish, you can buy a larger can of diced tomatoes and a cup under 1/3 in margarita pizza)
- 1 (15 oz) can of pumpkin puree
- 1 medium-sized glass of roasted red pepper
- 1 glass of Giardiniera
- 1 glass of pepperoncini
- 1 glass of green or black olives
- 1 (16 oz) glass / can of enchilada sauce (or ingredients to make your own)
- 1 small glass of unsweetened apple sauce
- 1 (32 ounce) carton of reduced sodium chicken broth
Other dry goods
- Baking soda
- baking powder
- 1 small pack of light brown sugar
- 1 packet of chopped pecans
- 1 small pack of chia seeds (if you buy from the large container, you will need 1/2 tablespoon)
* You can buy gluten-free if you wish
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Posted October 16, 2020 by Gina
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