Weight loss diet 7 Day Healthy Meal Plan (June 1-6) thumbnail

Weight loss diet 7 Day Healthy Meal Plan (June 1-6)


weight loss diet posted May 30, 2020 by GinaA free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.7-Day Healthy Meal PlanI hope everyone is doing well and staying healthy! While we are still practicing social distancing, I know many places are phasing into a “new normal”. Hopefully this means that shopping will prove to be a little easier for us all and therefore I am transitioning back to a seven day plan. Remember though, substitutions can still be made when necessary or needed, and the pantry staples are always good to check and review from time to time.Why Should Everyone 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 helps you stick to your goals!About The Meal PlanIf you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!THE DETAILS:Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!MONDAY (6/1) B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup whole strawberries (0B 0G 0P) L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P) and an orange (0B 0G 0P) D: The Best Grilled Portobello Mushroom Burger (6B 6G 6P) with Skinny Garlic Parmesan Fries (recipe x 4) (6B 6G 2P)Totals: WW Points 18B 24G 14P, Calories 1,000*TUESDAY (6/2) B: PB + J Smoothie (9B 9G 9P) L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P) and an orange (0B 0G 0P) D: Slow Cooker Kalua Pork (6B 6G 6P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)Totals: WW Points 28G 30G 23P, Calories 990*WEDNESDAY (6/3) B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P) L: Ranch Chicken Salad (3B 5G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: LEFTOVER Slow Cooker Kalua Pork (6B 6G 6P) over 2 cups chopped Romaine (0B 0G 0P), ½ cup halved cherry tomatoes (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)Totals: WW Points 13B 19G 13P, Calories 815*THURSDAY (6/4) B: PB + J Smoothie (9B 9G 9P) L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with a peach (0B 0G 0P) D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P) Totals: WW Points 22B 23G 18P, Calories 938*FRIDAY (6/5) B: 1 cup nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), 1 tablespoon chopped pecans (2B 2G 2P) and ½ peach (0B 0G 0P) L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P) D: Grilled Salmon with Avocado Bruschetta (3B 7G 3P) with Perfectly Grilled Zucchini (1B 1G 1P)Totals: WW Points 11B 18G 11P, Calories 931*SATURDAY (6/6) B: Easy Bagel Recipe (recipe x 2) # (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and 1 cup mixed berries (0B 0G 0P) L: Easy Tomatillo Huevos Rancheros (4B 6G 4P) D: ORDER IN!Totals: WW Points 10B 13G 10P, Calories 481*SUNDAY (6/7) B: Bacon Egg and Avocado Bagel Breakfast Sandwich (6B 10G 6P) L: Mixed Baby Greens with Blackberries, Pecans and Champagne Vinaigrette (½ recipe) (4B 5G 4P) D: BBQ Chicken Foil Packets (8B 10G 8P) with Rainbow Potato Salad (5B 5G 2P) Totals: WW Points 23B 30G 20P, Calories 944**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. **Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, and ¼ cup light vinaigrette. # Use leftover bagels for Sunday breakfast.*Google docShopping ListProduce2 medium oranges3 medium peaches2 medium apples (any variety)1 (1-pound) package fresh strawberries1 dry pint fresh blackberries2 (6-ounce) containers blueberries or raspberries1 medium head garlic1 ½ pounds multi-color baby potatoes1 ½ pounds (4 medium) Russet or Yukon Gold potatoes1 small bunch celery1 small carrot1 small red bell pepper1 medium bunch scallions4 medium portobello mushroom caps1 pound (2 medium) zucchini1 small cucumber1 small bunch fresh cilantro1 small bunch fresh basil1 small bunch fresh Italian parsley1 small bunch fresh dill1 small bunch fresh rosemary (can sub 1 teaspoon dry rosemary or 1 tablespoon of another fresh herb in Portobello Burger, if desired)1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Ranch Chicken Salad, if desired)1 large head Romaine lettuce½ small head green cabbage1 small head Iceberg lettuce1 (1-pound) clamshell/bag mixed baby greens1 (5-ounce) clamshell/bag baby arugula5 small (5-ounce) Hass avocados1 dry pint cherry or grape tomatoes6 medium vine-ripened tomatoes1 medium heirloom tomato1 medium red onion1 small yellow onionMeat, Poultry and Fish1 rotisserie chicken1 (2 to 3-pound) pork shoulder blade roast1 pound 90% lean ground beef1 ½ pounds (4) wild salmon filets1 package center-cut bacon8 pieces bone-in chicken drumsticks and thighsGrains*1 small package dry brown rice (or 3 cups pre-cooked)1 loaf sliced whole grain bread1 package spaghetti1 medium package unbleached all-purpose or white whole wheat flour1 package corn tostadas1 package whole wheat, low calorie buns (I like Martin’s)Condiments and SpicesExtra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)NuNaturals Vanilla liquid stevia (or sweetener of your choice)Regular or light mayonnaiseGarlic powderOnion powderDried parsleyDried basilRed Hawaiian sea salt (can sub another sea salt, if desired)Apple cider vinegarRed wine vinegarBalsamic vinegarChampagne vinegarLight vinaigrette dressing (or make your own with ingredients in list)Liquid mesquite smokeCrushed red pepper flakes (optional for Bagel Breakfast Sandwich)Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakesHoneyCuminSmoked paprikaReduced sodium soy sauce*Steak seasoning (such as Montreal Grill Mates)Yellow mustardBBQ sauceDairy & Misc. Refrigerated Items1 (18-pack) large eggs1 pint unsweetened vanilla almond milk1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)1 (6-ounce) container 2% plain Greek yogurt1 (8-ounce) container 1% buttermilk1 small package sliced reduced fat cheddar cheese1 small package sliced reduced fat Swiss cheese (can sub sliced cheddar in Portobello Burger, if desired)1 small wedge fresh Parmesan cheese1 small package shredded reduced fat Mexican blend or Pepper Jack cheese1 small tub reduced fat cream cheeseFrozen1 large bag mixed frozen vegetables (you need 3 cups)1 small bag frozen blueberriesCanned and Jarred1 small jar peanut butter1 (4.5-ounce) can tuna in water1 (28-ounce) can crushed tomatoes (I love Tuttorosso)1 small jar salsa verde (green tomatillo)1 small jar dill picklesMisc. Dry GoodsBaking powder1 small package pecan halvesNon-Food ItemsHeavy duty aluminum foil*You can buy gluten free, if desired posted May 30, 2020 by Gina

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