7 Day Wholesome Meal Plan (Sept 14-20)

sent September 11, 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'm so excited to have my new . Meal Prep cookbook coming out next Tuesday !!!! Cant wait for you all to have it in your hands and tell me what your favorite recipes are! And don't forget, I shared a FREE bonus that you can download today. It contains 3 exclusive recipes and some Sneak Peak recipes from my new one. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus package (if you have already pre-ordered, you can still fill it out!). The deadline ends on September 30th!

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 know to keep on hand.

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 strongly 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 (9/14)
B: Oats overnight (5B 5G 3P)
L: Italian chopped salad (½ recipe) (8B 8G 8P)
D: Lebanese lentil soup * (2B 6G 1P) with ½ wholemeal pita (2B 2G 2P)
Total: WW points 17B 21G 14P, calories 842 **

TUESDAY (15.9.)
B: Oats overnight (5B 5G 3P)
L: LEFTOVER Lebanese lentil soup (2B 6G 1P) with ½ whole grain pita (2B 2G 2P)
D: Slow-cooked pork carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Total: WW points 16B 20G 13P, calories 892 **

WEDNESDAY (9/16)
B: 1 slice of wholemeal toast (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: LEFTOVER Lebanese lentil soup (2B 6G 1P) with ½ whole grain pita (2B 2G 2P)
D: LEFTOVER Slow Cooked Pork Carnitas (3B 3G 3P) with 2 Corn Tortillas (3B 3G 3P) and 1 Ounce Avocado (1B 1G 1P)

Total: WW points 17B 21G 16P, calories 914 **

THURSDAY (17.9.)
B: Goat cheese and herb omelette with lox (1B 6G 1P)
L: Italian chopped salad (½ recipe) (8B 8G 8P)
D: Turkey meatball vegetable soup (4B 5G 4P) with 2 ounce multigrain baguette (3B 3G 3P)
Total: WW points 16B 22G 16P, calories 869 **

FRIDAY (September 18)
B: Goat cheese and herb omelette with lox (1B 6G 1P)
L: LEFTOVER turkey meatball vegetable soup (4B 5G 4P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Total: WW points 15B 21G 15P, calories 880 **

SATURDAY (19.9.)
B: Yogurt waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Open-faced tuna melt sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER!

Total: WW points 11B 12G 11P, calories 614 **

SUNDAY (20.9.)
B: Tex Mex Migas (6B 10G 6P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: Sheet pan with balsamic herb chicken and vegetables (3B 4G 3P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 21B 28G 14P, calories 1,050 **

* Freeze any extra 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 you a lot of leeway so that you can add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

* Google Doc

Print shopping list

Shopping List

To produce

• 4 medium apples (any variety)
• 1 medium banana
• 1 (6 oz) container of fresh blueberries
• 2 (6 ounce) containers of fresh berries (your choice)
• 2 medium lemons
• 3 small Hass avocados
• 1 medium jalapeño
• 2 medium zucchini
• 1 small English cucumber
• 1 large red pepper
• 2 small Yukon Gold potatoes
• 1 large sweet potato
• 1 medium headed cauliflower
• ¾ pound of broccoli florets
• ½ pound of asparagus
• 1 medium bunch of celery
• 1 medium-sized carrot
• 3 medium-sized garlic cloves
• 1 piece of fresh ginger (optional, for lentil soup)
• 1 small head of romaine lettuce
• 1 large bundle of Lacinato kale, Swiss chard or your favorite greens
• 1 small bundle of fresh baby spinach
• 1 small and 1 medium coriander
• 1 large bunch of Italian parsley
• 1 medium-sized bunch / container of fresh basil
• 1 small bunch / container of fresh chives
• 1 small bunch / container of fresh rosemary (can be dried in meatball soup if desired)
• 1 small bundle / container of fresh thyme (can be dried in corn soup if desired)
• 3 medium-ripe (normal or heirloom) tomatoes
• 1 dry pint grape or cherry tomato
• 2 medium red onions
• 2 small and 1 large yellow onions

Meat, poultry and fish

• 1 pound peeled and deveined jumbo prawns
• 1 ounce sliced ​​genoa salami
• 2 ½ pounds of boneless pork shoulder blade roast
• 1 1/3 pound 93% lean ground turkey breast
• 2 ounces sliced ​​Nova Lox (smoked salmon)
• 1 pack of bacon in the middle
• 1 pound boneless and skinless chicken breast

Grains *

• 1 small pack of oatmeal
• 1 packet of wholemeal flatbread
• 1 large pack of corn tortillas (you need 22)
• 1 small pack of wholemeal bread crumbs
• 1 pack of sliced ​​wholemeal bread
• 1 (10 ounce) multigrain baguette
• 1 pack of Orzo pasta
• 1 pack of unbleached all-purpose flour
• 1 packet of dry brown rice (or 3 cups pre-cooked)

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)
• cinnamon
• Red wine vinegar
• balsamic vinegar
• cumin
• Sazon
• oregano
• Bay leaves
• Adobo spice
• NuNaturals liquid vanilla stevia or your favorite sweetener
• Crushed red pepper flakes
• Pure maple syrup
• Light mayonnaise
• Hot sauce (can use fresh salsa to serve with migas if desired)
• turmeric
• Vanilla extract

Dairy & Miscellaneous Chilled Items

• 1 (pack of 18) large eggs
• 1 small box of unsalted butter
• 1 liter of unsweetened almond milk (or milk of your choice)
• 1 (8 ounce) container of whole milk
• 1 small goat cheese
• 1 pack of sliced ​​low-fat cheddar or American cheese
• 1 small package of Queso Fresco
• 1 pack (8 ounces) of shredded hot cheddar cheese
• 1 (8 ounce) partially skimmed mozzarella cheese
• 1 small wedge-fresh parmesan cheese
• 1 (6 ounce) container of nonfat yogurt (I like Stonyfield)

Potted and shaken

• 1 small glass of roasted red pepper
• 2 (32 ounce) cartons of vegetable broth
• 1 small glass cap
• 2 (14.5 oz) cans of dainty diced tomatoes
• 1 small jar of peanut butter
• 2 (4.5 oz) cans of tuna in water
• 1 small can / glass of chipotle peppers in Adobo
• 1 (32 oz) and 1 (48 oz) cartons of reduced or low sodium chicken broth

Frozen

Other dry goods

• 1 small pack of chia seeds (if you buy from the large container, you will need 1 tablespoon)
• 1 small pack of chopped pecans (you will need 2 tablespoons when buying from the bulk container)
• 1 (1 pound) pack of dry green lentils
• baking powder

* You can buy gluten-free if you wish

Print shopping list

sent September 11, 2020 by Gina