Health

7 Day Healthy Meal Plan (October 18-24)

sent October 15, 2021 from 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

When the fall temperatures drop, it's time to turn the chilli on! Like Chicken Chili? Try my Crock Pot Chicken Taco Chili. Like turkey chilli? Try my White Bean Turkey Chili. Like beef? Try my Quick Beef Chili. Don't you like meat? Check out the recipe in this week's menu or my hearty vegetarian pumpkin chilli. Tell me your favorite!

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 check out 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 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!

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 is a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone 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 (10/18)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup of low-fat natural Greek yogurt (0B 3G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt (2B 5G 2P) with 2 tablespoons of shredded cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)

Sums: WW points 15B 23G 13P, calories 997 *

TUESDAY (October 19th)
B: 2 hard-boiled eggs (0B 4G 0P) with a pear (0B 0G 0P)
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spicy Yogurt (2B 5G 2P) with 2 tablespoons of shredded cheddar (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
D: Shrimp and Scampi Tacos with Caesar Salad Slaw (6B 10G 6P)

Sums: WW points 11B 22G 11P, calories 913 *

WEDNESDAY (10/20)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup of low-fat natural Greek yogurt (0B 3G 0P)
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spicy Yogurt (2B 5G 2P) with 2 tablespoons of shredded cheddar (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
D: Arroz con Pollo, lightened (9B 9G 9P) with roasted broccoli raven with garlic (recipe x 2) (2B 2G 2P)

Sums: WW points 21G 27G 19P, calories 1,111 *

THURSDAY (October 21st)
B: 2 hard-boiled eggs (0B 4G 0P) with a pear (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: LEFTOVER Arroz con Pollo, lightened (9B 9G 9P) with roasted broccoli raven with garlic (2B 2G 2P)

Total: WW Points 16B 22G 16P, calories 1,090 *

FRIDAY (10/22)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup of low-fat natural Greek yogurt (0B 3G 0P)
L: Sandwich with eggs, tomatoes and spring onions (4B 6G 4P) with an apple (0B 0G 0P)
D: Naked Salmon Burger with Sriracha Mayo (3B 7G 3P)

Sums: WW points 12B 21G 10P, calories 860 *

SATURDAY (23.10.)
B: Easy bagel recipe ** (3B 4G 3P) with 2 tablespoons of whipped cream cheese (2B 2G 2P), sliced ​​cucumber, tomatoes and red onions (0B 0G 0P)
L: Minestrone soup (2B 4G 2P) with all the parmesan chips (recipe x 2) (2B 2G 2P)
D: DINNER OR ORDER!

Sums: WW points 9B 12G 9P, calories 494 *

SUNDAY (October 2nd)
B: Breakfast sandwich with bacon egg and avocado (6B 10G 6P)
L: LEFTOVER minestrone soup (2B 4G 2P) with all parmesan chips (2B 2G 2P)
D: Spaghetti squash with meat ragout (3B 3G 3P) with Caesar salad # (2B 3G 2P)
Sums: WW points 15B 22G 15P, calories 897 *

* 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.

** Double batter recipe for breakfast Sunday
# Caesar Salad contains 8 cups of chopped romaine, ½ cup of LEFTOVER Skinny Caesar Dressing, and ¼ cup of grated Parmesan cheese

* Google Document

Print shopping list

grocery list

To produce

  • 3 apples (any variety)
  • 2 pears (any kind)
  • 3 medium-sized lemons
  • 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
  • 2 medium-sized red peppers
  • 1 medium yellow pepper (can replace an additional ¼ cup of red pepper in minestrone soup if desired)
  • 2 large heads of garlic
  • 1 medium jalapeno
  • 1 medium cucumber
  • 1 medium zucchini
  • 2 medium-sized spaghetti squash
  • 1 small bunch of celery
  • 2 medium-sized carrots
  • 2 large bunches of broccoli raven (Rapini)
  • 1 large bunch of spring onions
  • 1 medium bunch of fresh Italian parsley
  • 1 small bunch of fresh coriander
  • 1 small bunch / container of fresh basil
  • 1 small bunch / container of fresh rosemary (can be dried under 1 teaspoon in frozen form if desired)
  • 1 medium iceberg lettuce
  • 1 small PLUS 1 large romaine lettuce
  • 1 (5 oz) clamshell / bag of baby rocket
  • 1 (5 oz) clamshell / bag of baby spinach
  • 5 medium-sized vine tomatoes
  • 1 medium-sized heirloom tomato
  • 1 small red onion
  • 3 medium-sized yellow onions

Meat, poultry and fish

  • 6 ounces of sliced ​​chicken or deli turkey breast
  • 1 packet of bacon cut in the middle
  • 1 pound peeled and deveined jumbo shrimp
  • 1 pound wild salmon
  • 8 medium-sized boneless and skinless chicken thighs
  • 1 pound of 95% lean ground beef

Grain*

  • 1 packet of dry quinoa
  • 1 small container of old fashioned oats
  • 1 small bag of white long grain rice
  • 1 small sandwich roll
  • 1 packet of unbleached all-purpose flour
  • 1 small pack of corn tortillas
  • 1 pack of short pasta (such as ditalini or elbow)
  • 1 packet of panko breadcrumbs

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)
  • Pure maple syrup or honey
  • Pumpkin Pie Spice
  • cinammon
  • Vanilla extract
  • Regular or light mayonnaise
  • cumin
  • Chili powder
  • Garlic powder
  • Onion powder
  • Smoked peppers
  • Red pepper flakes
  • Dijon mustard
  • White wine vinegar
  • Sazonian seasoning (I like Badia)
  • Adobo spice
  • Chicken bouillon cubes
  • sriracha sauce
  • Reduced Sodium Soy Sauce *
  • All bagel spice (can be used for sesame, onion flakes, garlic flakes and poppy seeds if desired)
  • Bay leaves
  • Sesame seeds
  • Dried onion flakes
  • Dried garlic flakes
  • Poppy

Dairy products & other chilled items

  • 1 pack of 18 large eggs
  • 1 large slice of fresh parmesan cheese
  • 1 can of unsalted butter
  • 1 (8-ounce) packet of shredded cheddar or mixed Mexican cheese
  • 1 cup of whipped cream cheese
  • 2 (32-ounce) cups of non-fat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 (6-ounce) container of whole milk plain yogurt

Canned food and jarred

  • 1 (15-ounce) can of cannellini or navy beans
  • 2 (15-ounce) cans of black beans
  • 1 (32-ounce) container of reduced sodium chicken or vegetable stock
  • 1 (14-ounce) can reduced sodium vegetable broth
  • 1 (28-ounce) can of small diced tomatoes
  • 1 (28-ounce) can of mashed tomatoes (I like tutturosso)
  • 1 (8-ounce) can of tomato sauce
  • 1 (10-ounce) can of RoTel Tomatoes with Green Chilies
  • 1 (15-ounce) can of pumpkin puree
  • 1 small can / glass of anchovy fillets

Frozen

  • 1 (8-ounce) packet of corn kernels

Other dry goods

  • baking powder
  • 1 bottle of dry white wine
  • 1 small packet of ground flaxseeds (flax meal) (if you buy from the large container, you will need ¼ cup)
  • 1 small packet of pepitas (if you buy large containers you will need ¼ cup)
  • 1 small packet of chopped pecans (if you buy from the bulk container you will need ¼ cup)
  • 1 small pack of dried cranberries (if you buy from the bulk container, you will need ½ cup)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

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