Health

. Meal Plan (August 2-8)

sent July 30, 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

One of my favorite things to do this summer time is just getting outside and picking my own vegetables! Here are a few of my favorite summer vegetable recipes – corn, tomato, avocado salad is definitely top of the list, as is this simple summer tomato salad and sautéed zucchini with plum tomatoes! Fresh and Easy!

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!

About the menu

If you're new to my meal plans I have 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!

If you don't already have the . Meal Planner, now would be 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 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 are 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 (8/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Italian minced salad (½ recipe) (8B 8G 8P) with wholemeal bread rolls (3B 3G 3P)
D: Summer Cavatelli with corn, tomatoes and zucchini (7B 8G 7P) with green salad * (1B 1G 1P)

Sums: WW points 19B 24G 19P, calories 974 **

TUESDAY (8/3)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: LEFTOVER Summer Cavatelli with corn, tomatoes and zucchini (7B 8G 7P)
D: Mexican Adobo Rubbed Grilled Pork Fillet (2B 2G 2P) with coriander, lime and cauliflower rice (1B 1G 1P) and avocado salad with citrus vinaigrette (4B 4G 4P)

Sums: WW points 18B 21G 17P, calories 1,031 **

WEDNESDAY (8/4)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: sheet pan Italian dinner with chicken and vegetables (8B 8G 8P)

Sums: WW points 11B 20G 11P, calories 869 **

THURSDAY (8/5)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8B 8G 8P) with ½ corn on the cob (0B 2G 0P)

Total number: WW points 15 B 24 G 14 P, calories 968 **

FRIDAY (8/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: LEFTOVER Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8B 8G 8P)
D: Red coconut curry prawn skewers (1B 3G 1P) with brown coconut rice with coriander (8B 8G 3P)

Sums: WW points 17B 23G 12P, calories 1,018 **

SATURDAY (8/7)
B: 2 slices of toasted strawberry-banana bread (6B 6G 6P)
L: Tomato and Tuna Melt (Recipe x 2) (4B 5G 3P)
D: DINNER OR ORDER!

Sums: WW points 10B 11G 9P, calories 447 **

SUNDAY (8/8)
B: OTHER 2 slices of toasted strawberry-banana bread (6B 6G 6P)
L: Classic egg salad (3B 6G 3P) in a wholemeal pita (4B 4G 4P) and 8 baby carrots (0B 0G 0P)
D: Houston's Grilled Cabbage Salad with Peanut Vinaigrette (Recipe x 2) (7B 9G 7P)
Sums: WW points 20B 25G 20P, calories 949 **

* Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** 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.

* Google Document

Print shopping list

grocery list

To produce

  • 1 small melon
  • 5 medium-ripe bananas
  • 1 medium peach
  • 1 (12-ounce) container of fresh strawberries
  • 5 medium limes
  • 1 medium umbilical orange
  • 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
  • 4 medium ears of corn
  • 1 large English cucumber
  • 2 medium-sized cucumbers
  • 1 ¼ pound zucchini
  • 1 large head of garlic
  • 1 (2 inch) piece of fresh ginger
  • 1 small jalapeno (optional, for coconut curry prawns)
  • 3 medium-sized red peppers
  • 1 medium yellow pepper
  • 1 medium-sized head (about 1½ pounds) of cauliflower
  • 1 large bunch of spring onions
  • 1 small bunch of celery
  • 3 medium-sized carrots
  • 1 medium-sized bag of grated carrots
  • 1 medium bag of baby carrots
  • 1 small bag of broccoli salad
  • 1 small head of romaine lettuce
  • 1 (1-pound) bag / clamshell mixed baby greens
  • 2 small bundles of Lacinato kale
  • ½ small head of kale (or 1 small bag pre-shredded)
  • 1 small bunch / container of fresh basil
  • 1 medium bunch / container of fresh mint
  • 1 large bunch of fresh coriander
  • 1 small bunch of fresh parsley (if desired, basil can be used as a garnish for an Italian dinner)
  • 1 small bunch of fresh chives (you can use spring onion greens to garnish egg salad if you like)
  • 6 medium-sized vine tomatoes
  • 2 dry pints of cherry or grape tomatoes
  • 3 medium-sized red onions

Meat, poultry and fish

  • Sliced ​​Genoa Salami (½ ounce if you buy from the deli)
  • 1 (18 oz) pork tenderloin
  • 2 pounds (8) boneless, skinless chicken thighs
  • 1 pound (2) boneless, skinless chicken breast
  • 1 ¼ pound of 93% lean ground turkey
  • 1 ½ pound large shrimp

Grain*

  • 1 pack of 100 calories wholemeal bread rolls (I like Martins)
  • 1 pack of wholemeal flatbread
  • 1 (1 pound) packet of Cavatelli pasta (can be bought fresh if desired)
  • 1 small packet of quick oatmeal
  • 1 pack of seasoned whole grain crumbs
  • 1 small bag of dry brown rice
  • 1 small pack of white wholemeal flour

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)
  • Darling
  • Reduced Sodium Soy Sauce *
  • Unseasoned rice vinegar
  • Toasted sesame oil
  • peanut oil
  • paprika
  • Regular or light mayonnaise
  • Vanilla extract
  • Red curry paste
  • Frank's RedHot Sauce
  • Red wine vinegar
  • Unfiltered apple cider vinegar (like Bragg’s)
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • thyme
  • basil
  • oregano
  • Onion powder
  • Adobo seasoning (or do-it-yourself ingredients)

Dairy products & other chilled items

  • 1 (18-pack) large eggs
  • 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese (can subtract pecorino cheese in Italian salad if desired)
  • 1 small slice of fresh Pecorino Romano
  • 1 small glass of reduced-fat blue cheese dressing (or ingredients to make yourself)
  • 1 small box of butter
  • 1 package (8-ounce) sliced ​​cheddar cheese with regular or reduced fat

Canned food and jarred

  • 1 small glass of roasted red pepper
  • 1 small glass of marinara (or do-it-yourself ingredients)
  • 1 (15-ounce) can of chickpeas
  • 1 (13.66-ounce) can of coconut milk (such as Thai Kitchen)
  • 1 small glass of unsweetened applesauce
  • 2 (5-ounce) cans of solid white tuna in water

Other dry goods

  • 1 small packet of sweetened desiccated coconut (if you buy from the large container, you will need 2 tablespoons)
  • 1 small packet of roasted salted peanuts (if you buy from the bulk container, you will need 3 tablespoons)
  • 1 small packet of chopped pecans (if you buy from the bulk container you will need ¼ cup)
  • baking powder
  • 1 small packet of light brown sugar
  • 1 packet of granulated sugar

Non-food items

* You can buy gluten-free if you wish

Print shopping list

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