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Free 7-day flexible diet meal plan including breakfast, lunch, and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (April 15-21)
As spring continues to bloom (and rain), school sports and extracurricular activities have begun! Baseball, softball, soccer, band and dance, and so much more! These slow cooker recipes will make it easy to prepare dinner when you get home after a long day. And these quick meals will help you get food on the table on a tight schedule. Win, win!
About the meal plan
If you’re new to My Meal Plan. I’ve shared these FREE 7 Day Flexible Healthy Meal Plans (you can see my previous meal plans here) which are meant as a guide. Plenty of wiggle room so that you will add more food, coffee, drinks, fruit, snacks, desserts, wine, etc. or swap out the recipe for the meal you want. You can find recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all. It will vary according to your goals, age, weight, etc.
It also provides an organized and accurate grocery list. This makes grocery shopping a lot easier and a lot less stressful. Save money and time You will eat out less. Waste less food And you’ll have everything you need to help you stay on track.
Finally, if you’re on Facebook, join my Facebook community at Skinnytaste where everyone shares photos of the recipes they’re making. You can join here. I love all the ideas everyone shared! If you want to get on the email list You can apply here. So you don’t miss out on your meal plan!
My 5 favorite sales right now
Check out my 5 favorite deals and sales happening this weekend:
Ultimate Meal Planner Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The 52-Week Spiral Meal Planner has a weekly meal planning sheet that you can tear out and put in the refrigerator if you want, a 12-week meal plan, 30 recipes (15 new), and a grocery list. I like to start the week with gratitude, affirmations, and intention. So I added space for that too. I hope you love this as much as I do!
Buy the Skinnytaste meal planner here:
Notes on WW Points
If you’re following Weight Watchers, all recipes here have been updated to reflect the new recipes. weight control program, with the score appearing under the formula name ww button The recipe card takes you to the Weight Watchers website, where you can see the recipe builder used to identify those points and add them to your day. (USA only You must be logged into your account.) All cookbook recipes in the cookbook index have also been updated!
This is because grocery prices are skyrocketing. So many of us have had to adapt, downsize, and/or get more creative with our meals. One of the best ways to control your budget and maintain healthy eating habits is through meal planning. You can get an even more budget-friendly 5-day meal plan by subscribing to Relish+ (14-day free trial here!
Meal plan:
Breakfast and lunch Monday-Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes The recipe may leave enough leftovers for two nights or lunch the next day. The shopping list is comprehensive and includes everything you need to make every meal as planned.
Monday (4/15)
B: English Muffin Breakfast Sandwich* with ½ cup blueberries
L: Italian Sub Salad (Recipe 1/2)
D: Spicy Gochujang Tofu Rice Bowl (recipe x 2)
Total calories: 1,055**
Tuesday (4/16)
B: English Muffin Breakfast Sandwich with ½ cup blueberries
L: Italian Sub Salad
D: Enchilada Turkey Meatloaf with Quick Mexican Brown Rice and Avocado-Tomato-Corn Salad
Total calories: 1,178**
Wednesday (4/17)
B: English Muffin Breakfast Sandwich with ½ cup blueberries
L: LEFTOVER Enchilada Turkey Meatloaf with Quick Mexican Brown Rice
D: Chicken Primavera Pasta with Arugula Salad
Total calories: 1,217**
Thursday (4/18)
B: English Muffin Breakfast Sandwich with ½ cup blueberries
L: LEFTOVER Chicken Primavera Pasta
D: Broccoli meat with 3/4 cup brown rice
Total calories: 1,132**
Friday (4/19)
B: Peanut Butter and Jelly Smoothie
L: LEFTOVER Chicken Primavera Pasta
D: Healthy Cod Tacos with Cuban Black Beans that are quick and delicious.
Total calories: 1,047**
Saturday (4/20)
B: Strawberry Peanut Butter Smoothie Bowl (recipe x 2)
L: Sausage Roll Pizza # with ½ thinly sliced ​​bell pepper.
D: Go out to dinner.
Total calories: 577**
Sunday (21/4/2020)
B: Breakfast pizza with 1 cup pineapple.
L: Turmeric Garlic Shrimp with Cabbage-Mango Slaw
D: Marbella Chicken with Homemade Rice Pilaf and Grilled Asparagus
Total calories: 1,018**
*Double the recipe if making ahead or ½ the recipe if making each day.
**This is just a guideline. Women should aim for approximately 1,500 calories per day. Here is a helpful calculator to estimate your calorie needs. I left room for you to add lots of food such as coffee, beverages, fruit, snacks, desserts, wine, etc.
#Dough recipe for Sunday breakfast.
*Google Docs
manufacture
- 1 pint dried blueberries
- 1 (12 ounce) container strawberries
- 1 medium plus 1 large lemon
- 6 medium sized lemons
- 1 large mango
- 1 large pineapple
- 2 small bananas
- 1 medium Hass avocado (6 ounces)
- 2 large heads of garlic
- 1 piece fresh ginger (3 inches)
- 2 medium jalapenos (1 slice is optional for Enchilada Meatloaf)
- 1 small plus 2 medium red bell peppers
- 3 Persian cucumbers (mini) (can sub 1 English if desired)
- 1 ½ pounds asparagus
- 1 large head of broccoli
- 2 (14 ounce) bags tri-color coleslaw mix
- 1/2 medium head red cabbage
- 1 small head iceberg or romaine lettuce
- 1 bag (5 ounces)/clamshell baby arugula
- 1 bag (5 ounces)/clamshell baby spinach
- 2 medium sized leeks
- 2 large bunches of spring onions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley (you can chop the scallions to garnish on the Enchilada Meatloaf, if desired)
- 1 small bunch fresh basil/container
- 1 pint dried cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 red onion
- 2 medium yellow onions
Meat, poultry and fish
- 1 package turkey bacon or center-cut bacon (pork)
- 3 ounces thinly sliced ​​deli turkey
- 1 ounce thinly sliced ​​Genoa salami
- 1 ounce capicola
- 1 small package turkey pepperoni
- 2 raw Italian chicken sausages
- 1 pound boneless, skinless chicken breast
- 2 ½ pounds bone-in chicken thighs (6)
- 1 1/2 pounds 93% ground turkey
- 1 pound flank steak
- 1 pound (4) firm, skinless white fish, such as cod, sea bass, or mahi-mahi
- 1 pound extra-large shrimp, peeled and deveined
Condiments and spices
- extra virgin olive oil
- Canola oil
- cooking spray
- olive oil spray (or Misto oil mister)
- Kosher salt (I like diamond crystal)
- pepper grinder (or fresh pepper)
- White pepper (you can add black pepper to the broccoli if you like)
- Hot sauce (optional for breakfast sandwiches)
- Ketchup (optional, for breakfast sandwiches)
- red wine vinegar
- italian seasoning
- Gochujang
- Reduced sodium soy sauce*
- unseasoned rice vinegar
- sesame oil
- Roasted sesame
- honey
- Cumin
- onion powder
- smoked bird’s eye chilli
- cayenne pepper
- Cajun seasoning
- Chili-lime seasoning (such as Tajin Classic)
- light mayonnaise
- Bay leaf
- Oregano
- ground ginger
- cinnamon
- pure maple syrup
- turmeric
- crushed red chili flakes
Dairy products and miscellaneous Chilled products
- 1 dozen large eggs
- 2 (14 ounce) packages extra-firm tofu
- 1 small box of butter
- 1 box (32 ounces) nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 package sliced ​​cheddar or American cheese
- 1 package sliced ​​provolone or mozzarella cheese
- 1 bag (8 ounces) shredded Mexican cheese mix
- 1 bag (8 ounces) partially shredded mozzarella cheese
- 1 box reduced-fat cream cheese
- 1 (8 ounce) package nonfat milk
- 1 quart unsweetened almond milk
- 1 small piece fresh Parmesan cheese
Grains
- 1 package whole wheat English muffins
- 1 package bow-tie pasta
- 1 small package of quick oats
- 1 package of angel hair spaghetti
- 1 small box of instant 10 minute brown rice (such as Uncle Ben’s)
- 1 package medium dry brown rice (or 9 cups pre-cooked)
- 1 small package of unbleached all-purpose flour
- 1 small package corn tortillas (you need 8)
Cans and Jars
- 2 cans (15 ounces) of black beans
- 1 small jar of pepperoncini or banana peppers
- 1 can (14 ounces) artichoke hearts
- 1 small bottle of Spanish green olives
- 1 (2.25 ounce) can sliced ​​black olives
- 1 small bottle of capers
- 1 (4 ounce) can green chilies, slightly chopped
- 1 small bottle pizza sauce or marinara
- 1 can (4 ounces) or (4.5 ounces) straw tomato paste
- 1 (10 ounce) can light red enchilada sauce
- 1 small jar of peanut butter
- 1 box (32 ounces) low-sodium chicken broth
- 1 (32 ounce) box chicken broth
Frozen
- 1 small package of blueberries
- 1 medium package of strawberries
- 1 small package of corn seeds
- 1 small package of green peas
Other. Dry goods
- baking powder
- Cornstarch (not necessary for broccoli meat)
- 1 small container unflavored protein powder (optional, for PB & J Smoothie)
- Liquid stevia or sweetener of your choice (You can use honey or maple syrup in the smoothie if you prefer.)
- 1 small package of seedless prunes
- 1 small pack of brown sugar
- Sliced ​​almonds, chia seeds, or flax seeds (You can choose toppings for the smoothie bowl)
*You can purchase gluten free if desired.
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