Health

7 Day Healthy Meal Plan (October 4-10)

sent October 1, 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

I love crisp days and then wrap myself in a sweater (or blanket!) In front of a fireplace at night. Fall is one of my favorite times of the year and these fall recipes just make me think of "comfort". Some of my favorites are my beef stew with pumpkin, mushroom stroganoff and kale, and butternut squash salad with pears and almonds. Don't forget breakfast with pumpkin pie overnight oats or something sweet like 3-ingredient baked bananas.

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 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!

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.

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 (10/4)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Open tuna melted sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Tofu stir fry with vegetables in a soy sesame sauce (4B 8G 4P) with ¾ cup of brown rice (5B 5G 0P)

Sums: WW points 18B 26G 13P, calories 1,033 *

TUESDAY (10/5)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Open tuna melted sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black
Beans (1B 3G 1P)

Sums: WW points 15B 17G 12P, calories 873 *

WEDNESDAY (10/6)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Chicken Romano meatballs (7B 7G 7P) with broccoli and orzo (4B 4G 4P)
Sums: WW points 23B 25G 20P, calories 945 *

THURSDAY (10/7)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Turkey pumpkin white bean chili (0B 4G 0P) with 1 tablespoon of sour cream (1B 1G 1P) with 10 baked tortilla chips (3B 3G 3P)

Total: WW points 14B 17G 11P, calories 878 *

FRIDAY (10/8)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon of sour cream (1B 1G 1P)
D: Cajun shrimp in foil (4B 7G 4P) and wonderfully baked apples (for dessert) (5B 5G 4P)
Total: WW points 15B 25G 14P, calories 1,015 *

SATURDAY (10/9)
B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon of sour cream (1B 1G 1P)
D: DINNER OR ORDER!

Sums: WW points 7B 11G 5P, calories 526 *

SUNDAY (10/10)
B: Cottage cheese sausage frittata (3B 7G 3P)
L: Ranch Chicken Salad (3B 5G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Simple turkey meatloaf (3B 5G 3P) with thin buttermilk mashed potatoes with chives (5B 5G 1P) and string
Beans with garlic and oil (2B 2G 2P)

Sums: WW points 19B 27G 15P, calories 1,112 *

* 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.

** Make an additional ½ cup of rice and ½ a (simple) chicken breast for lunch Thurs.

* Google Document

Print shopping list

grocery list

To produce

  • 2 large bananas
  • 6 medium PLUS 2 large apples (any variety)
  • 1 large pear (any variety)
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 1 medium lemon
  • 2 medium PLUS 2 large red peppers (save 2 tablespoons of 1 medium for black beans)
  • 1 pound of fresh beans
  • 2 pounds of Yukon gold potatoes
  • 1 medium zucchini
  • 2 medium Persian cucumbers (can replace 1 small English cucumber in Cottage Cheese Bowl if desired)
  • 1 large corn on the cob (can be placed under 1½ cups of frozen or canned corn in Cajun shrimp if desired)
  • 2 large heads of garlic
  • 1 medium shallot
  • 1 (2 inch) piece of fresh ginger
  • ¾ pound of broccoli florets
  • 1 small bunch of broccolini
  • 1 (1 pound) bag of baby carrots
  • 1 small bunch of celery
  • 1 large (7 ounce) Hass avocado
  • 1 small bunch of spring onions
  • 1 small bunch / container of fresh basil
  • 1 large bunch / container of fresh chives
  • 1 small bunch of fresh coriander
  • 1 medium bunch of fresh Italian parsley
  • 1 (5-ounce) sachet or small bunch of baby spinach
  • 1 dry pint of grape or cherry tomatoes
  • 1 medium-sized, ripe tomato
  • 1 small red onion
  • 3 small yellow onions

Meat, poultry and fish

  • 1 ¾ pound (3) boneless, skinless chicken breasts (can be under 19 ounce pre-cooked chicken breasts in enchiladas and chicken salad, if desired)
  • 1 pound of ground chicken
  • 3 1/3 pounds of 99% lean ground turkey
  • 1 pound peeled and deveined large shrimp
  • 1 pack (fully cooked) turkey or chicken andouille sausage (such as Applegate)
  • 1 raw Italian chicken sausage Link

Grain*

  • 1 loaf of sliced ​​wholemeal bread
  • 1 pack (7 inch) low-carb whole wheat flour tortillas (such as La Tortilla Factory)
  • 1 small bag of dry brown rice (or 3 cups pre-cooked)
  • 1 pack of seasoned white or wholemeal crumbs
  • 1 small packet of quick oatmeal
  • 1 packet of unbleached all-purpose flour
  • 1 pack of orzo pasta
  • 1 bag of baked tortilla chips (or homemade corn tortillas)

Spices and spices

  • Extra virgin olive oil
  • Canola or grapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • sweetheart
  • Pure maple syrup
  • Regular or light mayonnaise
  • Red wine vinegar
  • Reduced Sodium Soy Sauce *
  • sesame oil
  • Sesame seeds
  • Chili powder
  • Chipotle chili powder
  • cumin
  • oregano
  • Bay leaves
  • basil
  • Crushed paprika flakes
  • Cajun or Creole spice
  • cinammon
  • Vanilla extract
  • Garlic powder
  • Onion powder
  • parsley
  • Ketchup
  • Worcester sauce
  • marjoram

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 (16-ounce) packet of extra firm tofu
  • 1 (32 oz) container of nonfat Greek yogurt
  • 1 small can of sour cream
  • 1 (16-ounce) can of low-fat cottage cheese (I like Good Culture)
  • 1 wedge of Pecorino Romano or Parmesan cheese
  • 1 small box of butter
  • 1 small tub of light butter (if desired, subtract 1 tablespoon of normal butter in mashed potatoes)
  • 1 pint of low-fat buttermilk
  • 1 (8-ounce) container of non-fat or dairy-free milk
  • 1 (8-ounce) sachet of shredded Mexican cheese mix with reduced fat content
  • 1 (8-ounce) packet of cut reduced-fat cheddar or American cheese

Canned food and jarred

  • 1 (4.5 oz) can of tuna in water
  • 1 (15-ounce) can of black beans (such as Goya)
  • 2 (15-ounce) cans of white beans (Great Northern or Navy)
  • 1 (15-ounce) can of pumpkin puree (or do-it-yourself ingredients)
  • 1 (32-ounce) carton of low or reduced sodium chicken broth
  • 1 (14.5-ounce) can of chicken broth
  • 1 (14.5-ounce) can reduced-sodium vegetable broth
  • 1 small can / glass of chipotle peppers in Adobo
  • 1 (8-ounce) PLUS 1 (15-ounce) can of tomato
  • 1 (4.5 oz) can of chopped green chilies

Other dry goods

  • 1 (2.25-ounce) packet of chopped walnuts
  • 1 small packet of peeled roasted pistachios (if you buy large containers, you will need 2 tablespoons)
  • 1 small packet of brown sugar
  • Cornstarch or arrowroot powder
  • baking powder
  • 1 bottle of dry white wine

* You can buy gluten-free if you wish

Print shopping list

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