Health

7 Day Healthy Meal Plan (Oct 26-Nov 1)

Posted 23 October 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 food, 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 on hand to keep up-to-date.

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 have done our best to develop something that will 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 (26.10.)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: Protein Egg Quinoa Salad Glasses (6B 9G 5P)
D: Pumpkin Mac and Cheese with Roasted Vegetables * (10B 10G 10P)

Total: WW points 20B 25G 18P, calories 1,038 **

TUESDAY (27.10.)
B: Avocado toast egg in a hole (4B 6G 4P)
L: Protein Egg Quinoa Salad Glasses (6B 9G 5P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Total: WW points 18B 25G 12P, calories 1,004 **

WEDNESDAY (28.10.)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Vegetables (10B 10G 10P)
D: Fried salmon with fresh herbs (0B 5G 0P) with Houston couscous (7B 7G 4P)
Total: WW points 21B 28G 17P, calories 1,122 **

THURSDAY (October 29th)
B: ½ cup oatmeal *** (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 2% milk (0B 0G 0P), 1 tablespoon chopped pecans ( 2B 2G 2P), a pinch of salt
L: Rocket Salmon Salad with Capers and Shaved Parmesan *** (2B 5G 2P)
D: Pizza sausage rolls (8B 9G 8P) with 10 baby carrots (0B 0G 0P)

Total: WW points 17B 21G 13P, calories 900 **

FRIDAY (10/30)
B: Avocado toast egg in a hole (4B 6G 4P)
L: LEFTOVER Houston couscous (7B 7G 4P) and an apple (0B 0G 0P)
D: ORDER!

Total: WW points 11B 13G 8P, calories 536 **

SATURDAY (October 31st)
B: Breakfast Burrito Bowl with Seasoned Butternut Squash (3B 5G 3P)
L: French bread pizza mummies (7B 7G 7P) with a green salad # (1B 1G 1P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of shredded light cheddar (1B 1G 1P)

Total: WW points 13B 20G 13P, calories 870 **

SUNDAY (11/1)
B: Changua (Colombian milk and egg soup) (4B 6G 4P) with 2 ounce multigrain baguette (3B 3G 3P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: LEFTOVER Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of shredded light cheddar (1B 1G 1P)

Total: WW points 17B 24G 17P, calories 990 **

* Freeze any leftovers that you / your family will not eat.
** 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.

*** Prepare oats with water according to the directions in the package. Use leftover salmon from the Wed dinner.
# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

grocery list

To produce

  • 2 medium-ripe bananas
  • 2 medium-sized apples
  • 3 medium and 1 large lemons
  • 1 medium lime
  • 3 small (5 ounce) and 1 medium (6 ounce) Hass avocado
  • 1 pound cauliflower florets
  • 1 pound Brussels sprouts
  • 4 medium sweet potatoes (about 1½ pounds total)
  • 1 (20 ounce) butternut squash
  • 1 small cucumber
  • 1 bunch of radishes
  • 1 (1 pound) bag of baby carrots
  • 2 medium-sized spring onions
  • 1 (5 ounce) bag / clamshell mixed baby green
  • 1 (5 ounce) bag / clamshell baby rocket
  • 1 small bunch / container of fresh dill
  • 1 small bunch / container of fresh chives
  • small bundle / container of fresh mint
  • 1 medium fresh Italian parsley
  • 1 large bunch of fresh coriander
  • 1 dry pint grape or cherry tomato
  • 1 medium ripe tomato
  • 2 small yellow onions

Meat, poultry and fish

  • 2 ½ pounds of boneless and skinless chicken breast
  • 1 (2 pounds) wild salmon fillet on the skin
  • 2 (raw) Italian chicken sausage links
  • 6 ounces pastrami

Grains *

  • 1 small container of quick oats
  • 1 small pack of unbleached all-purpose flour
  • 1 pack of rotini pasta
  • 1 small loaf of sliced ​​wholemeal bread
  • 1 pack of dry quinoa (or ½ cup pre-cooked)
  • 1 pack of dry whole grain couscous
  • 1 (8 ounce) multigrain baguette
  • 1 (8 ounce) whole grain French baguette

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)
  • nutmeg
  • Frank's red hot sauce
  • Garlic powder
  • honey
  • Red wine vinegar
  • Sesame (optional topping for pizza rolls)
  • cumin
  • Smoked peppers
  • paprika
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Chili powder
  • Onion powder
  • Dried oregano
  • Light mayonnaise
  • Ketchup
  • Worcester sauce

Dairy & Miscellaneous Chilled Items

  • 1 (pack of 18) large eggs
  • 1 pack (8 ounces) reduced low fat, shredded hot cheddar cheese
  • 1 pack (8 ounces) of grated cheddar (may include half a cup less fat in enchilada-filled sweet potatoes, if desired)
  • 1 block of Cabot 50% Sharp Light Cheddar (or, if desired, purchase a larger bag of pre-shredded and under 5 ounce pumpkin mac and cheese)
  • 1 block of low-fat Swiss cheese (I like Jarlsberg)
  • 1 wedge gouda
  • 1 pack of sliced ​​mozzarella
  • 1 small wedge-fresh parmesan cheese
  • 1 (17.5 oz) tub of non-fat Greek yogurt
  • 1 pint of skimmed milk
  • 1 liter of 2% milk
  • 1 small glass of sauerkraut
  • 1 pack of egg roll packaging
  • 1 small box of butter

Potted and shaken

  • 1 (15.5 oz) can of black beans
  • 1 (15.5 oz) can of kidney beans
  • 1 (15 ounce) can chickpeas
  • 1 (4 oz) cans of diced green chilies
  • 1 (8 oz) can of tomato sauce
  • 2 (10 oz) cans of diced tomato with chillies
  • 1 (10 oz) can of red enchilada sauce (or ingredients to make your own)
  • 1 small jar of pizza or marinara sauce (or ingredients to make your own)
  • 1 small can of sliced ​​black olives
  • 1 small glass cap
  • 1 (15 ounce) can pumpkin puree or 1 (28 ounce) pie pumpkin
  • 1 (32 ounce) carton of reduced sodium chicken or vegetable stock

Frozen

  • 1 (10 ounce) packet of corn kernels

Other dry goods

  • 1 small pack of raisins (if you buy from the large container, you will need half a cup)
  • 1 small pack of chopped pecans (1/3 cup if bought from the bulk container)
  • 1 small pack of sliced ​​almonds (1/3 cup when buying from the bulk container)
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

Posted 23 October 2020 by Gina

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