7 Day Wholesome Meal Plan (Aug 10-16)

sent August 7, 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

I hope everyone is fine this week! As many of you know, I live in Long Island, NY and we were hit pretty hard by tropical storm Isaias. We had some property damage and have been without electricity ever since. I am grateful that we are all well, but I ask for your patience this week, as my internet accessibility is currently virtually non-existent. I keep my fingers crossed that the power will be back on soon. I know there are so many without!

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 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) that 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 are much 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 (8/10)
B: Loaded baked omelette muffins * (2B 4G 2P) with 1 cup of strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: Zucchini rollatini (recipe x 2) (8B 8G 8P) with vegan Caesar salad (3B 1G 1P)
Total: WW points 20B 21G 18P, calories 1,003 **

TUESDAY (8/11)
B: Loaded baked omelette muffins (2B 4G 2P) with 1 cup of strawberries (0B 0G 0P)
L: LEFTOVER zucchini rollatini (8B 8G 8P)
D: Turkey taco salad wraps (0B 5G 5P) with 2 tablespoons of cheddar cheese (2B 2G 2P) and fiesta lime rice (2B 4G 2P)

Total: WW points 14B 23G 19P, calories 994 **

WEDNESDAY (8/12)
B: Loaded baked omelette muffins (2B 4G 2P) with a peach (0B 0G 0P)
L: LEFTOVER zucchini rollatini (8B 8G 8P)
D: Spaghetti with sauteed chicken and grape tomatoes (7B 9G 2P)

Total: WW points 17B 21G 12P, calories 871 **

THURSDAY (8/13)
B: Blueberry, banana and oatmeal smoothie (½ recipe) (7B 7G 7P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Houston Couscous Salad (7B 7G 4P)
Total: WW points 23B 26G 20P, calories 868 **

FRIDAY (8/14)
B: Blueberry, banana and oatmeal smoothie (½ recipe) (7B 7G 7P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Basil parmesan salmon (3B 6G 3P) with ¾ cup of brown rice (5B 5G 0P) and massaged raw cabbage salad (2B)
2G 2P)

Total: WW 20B 28G 15P, calories 956 **

SATURDAY (8/15)
B: Filled bagel balls *** (5B 6G 5P) with a peach (0B 0G 0P)
L: Creamy shrimp and celery salad (2B 3G 2P)
D: ORDER!

Total: WW points 7B 9G 7P, calories 391 **

SUNDAY (8/16)
B: Lorraine Crustless Quiche (5B 7G 5P) with 1½ cups of mixed greens and 1 tablespoon of light vinaigrette (1B 1G 1P)
L: Simple margarita pizza (6B 7G 6P) with 8 baby carrots (0B 0G 0P)
D: Grilled bourbon chicken (4B 8G 4P) with cauliflower fried "rice" (1B 2G 1P)
Total: WW points 17B 25G 17P, calories 1,000 **

* 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.
*** Double batter recipe, set baking soda, for lunch Sun.

Google Doc for menu calendar 10.-16. August

* Google Doc

Print shopping list

Shopping List

To produce

  • 5 medium-sized peaches
  • 1 (1 pound) container of fresh strawberries
  • 1 (6 oz) container of fresh blueberries
  • 1 medium banana
  • 5 medium lemons
  • 5 medium limes
  • 2 medium-sized garlic cloves
  • 1 (2 inch) piece of fresh ginger
  • 1 small bunch of radishes
  • 1 medium headed cauliflower
  • 4 large zucchini
  • 1 small and 2 medium-sized cucumbers
  • 1 small red pepper
  • 1 medium ear of corn
  • 1 small bunch of celery
  • 1 small bag of baby carrots
  • 1 small Hass avocado (5 ounces)
  • 2 medium-sized spring onions
  • 1 small container / bunch of fresh chives
  • 1 large container / bunch of fresh basil
  • 1 small container / bunch of fresh mint
  • 1 small bundle of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small container / bunch of fresh rosemary
  • 1 medium iceberg lettuce
  • 1 medium Lacinato kale
  • 1 small container of microgreens (optional, for Vegan Caesar)
  • 4 small heads of romaine lettuce
  • 1 (5 ounce) container of mixed greens
  • 2 dry pints of grape or cherry tomatoes
  • 2 large ripe tomatoes
  • 2 small yellow onions

Meat, poultry and fish

  • 1 pack of bacon in the middle
  • 3 ounce sliced ​​turkey breast (I like Boar & # 39; s Head)
  • 1 1/3 pounds of 99% lean ground turkey
  • 3 pounds (6) boneless, skinless chicken breast halves
  • 1 ¼ pound (4) salmon fillets
  • 1 pound cooked peeled and deveined shrimp (can be bought raw and self-cooked if desired)
  • 1 ¾ pound (8) lamb chops on the bone

Grains *

  • 1 loaf of whole wheat bread (like Dave & # 39; s Killer)
  • 1 small pack of oatmeal
  • 1 pack of unbleached all-purpose flour
  • 1 package of normal or whole wheat spaghetti
  • 1 pack of dry long grain rice (can add 1½ cups of cooked brown rice if desired)
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 pack of dry whole grain couscous

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)
  • Regular or light mayonnaise
  • Crushed red pepper flakes
  • Dijon mustard
  • Garlic powder
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Vanilla extract
  • Unfiltered apple cider vinegar (I like Braggs)
  • Bagel ball toppings like everything bagel spice, sesame, poppy seeds, dried garlic flakes or dried onion flakes (optional)
  • Old Bay spice
  • nutmeg
  • Reduced Sodium Soy Sauce *
  • Barbecue sauce
  • sesame oil
  • Light vinaigrette dressing (or make your own using ingredients in the list)

Dairy & Miscellaneous Chilled Items

  • 2 dozen large eggs
  • 1 medium-fast Gruyere cheese
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 (15 ounce) container of partially skimmed ricotta cheese
  • 1 small wedge-fresh parmesan cheese
  • 1 medium-fast fresh Pecorino Romano cheese
  • 1 (8 ounce) block of low fat cream cheese
  • 1 (4 oz) piece of whole milk mozzarella cheese
  • 1 (8 ounce) shredded mozzarella cheese
  • 1 pint half and half
  • 1 small tub of light sour cream
  • 1 (8 ounce) bottle of 2% milk
  • 1 (8 ounce) container of unsweetened vanilla almond milk
  • 1 (17.5 ounce) tub of nonfat Greek yogurt

Frozen

  • 1 small bag of peas and carrots
  • 1 small pack of minced spinach

Potted and shaken

  • 1 glass of marinara sauce (or do-it-yourself ingredients)
  • 1 small glass cap
  • 1 (4 oz) can of tomato sauce
  • 1 (15 oz) can of whole San Marzano tomatoes
  • 1 small glass of unsweetened apple sauce
  • 1 (15 ounce) can of black beans
  • 1 (15 ounce) can chickpeas
  • 1 (32 ounce) carton of low or reduced sodium chicken broth

Other dry goods

  • 1 small bag of almond slices
  • 1 small pack of hemp seeds (if you buy from the large container, you need 2 tablespoons)
  • 1 small pack of raw cashews (if you buy from the large container, you will need half a cup)
  • 1 packet of raw sugar
  • 1 small pack of raisins (if you buy from the large container, you will need half a cup)
  • baking powder
  • 1 small pack of brown sugar
  • 1 small bottle of bourbon

* You can buy gluten-free if you wish

Print shopping list

sent August 7, 2020 by Gina

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