Weight loss diet 7-Day Weight-Loss Meal Plan (February 17-23) thumbnail

Weight loss diet 7-Day Weight-Loss Meal Plan (February 17-23)


weight loss diet posted February 15, 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.Feb 7-Day Weight-Loss Meal PlanSo how has the weather been by you lately? Lots of rain for so many people, I am already looking forward to spring! Depending on where you are, you may have winter recess coming up so make sure you check out my kid friendly recipes! Encourage them to pick out recipes and help you cook! Or for older kids, let them cook it all! This is a great way to fit in some additional family time AND it can help encourage picky eaters to be a little more adventurous! Let me know what their favorites are!WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.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 (2/17) B: Overnight Oats in a Jar (5B 5G 3P) L: Italian Chopped Salad  (8B 8G 8P) D: Greek Mac and Cheese (10B 10G 7P)Totals: Freestyle™ SP 23B 23G 18P, Calories 848*TUESDAY (2/18) B: Overnight Oats in a Jar (5B 5G 3P) L: LEFTOVER Greek Mac and Cheese (10B 10G 7P) D: Crockpot Chicken Taco Chili (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)Totals: Freestyle™ SP 18B 23G 13P, Calories 899*WEDNESDAY (2/19) B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P) L: LEFTOVER Italian Chopped Salad  (8B 8G 8P) D: Chicken Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon light sour cream (1B 1G 1P) and Quick Mexican Brown Rice (5B 5G 1P)Totals: Freestyle™ SP 20B 23G 16P, Calories 846*THURSDAY (2/20) B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P) L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P) D: Sicilian Rice Ball Casserole (9B 10G 9P)Totals: Freestyle™ SP 12B 23G 12P, Calories 851*FRIDAY (2/21) B: Greek Yogurt with Berries Nuts and Honey (5B 8G 5P) L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P) D: Honey-Teriyaki Salmon with Cauliflower Rice (4B 6G 4P)Totals: Freestyle™ SP 9B 22G 9P, Calories 855*SATURDAY (2/22) B: Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and an orange (0B 0G 0P) L: LEFTOVER Sicilian Rice Ball Casserole (9B 10G 9P) D: DINNER OUT!Totals: Freestyle™ SP 13B 15G 14P, Calories 565**SUNDAY (2/23) B: LEFTOVER Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and 1 cup blueberries (0B 0G 0P) L: Chicken Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P) D: Quinoa Fiesta Enchilada Bake (7B 8G 3P)Totals: Freestyle™ SP 18B 20G 15P, Calories 899**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.*Google docShopping ListProduce1 small container Pico de Gallo (or ingredients to make your own)8 medium bananas4 medium oranges1 medium lime1 small jalapeño1 large head garlic1 small English cucumber2 medium bell peppers (any color)¾ pound asparagus1 medium head cauliflower (or 4 cups “riced”)2 large (6-ounce) Hass avocados1 (1-pound) plus 1 (6-ounce) container blueberries1 (6-ounce) container berries (your choice)1 large head Romaine lettuce1 (5-ounce) bag baby spinach1 small bunch fresh Italian parsley1 small bunch/clamshell fresh basil1 large bunch fresh cilantro1 small bunch scallions1 small bunch celery3 large carrots1 (1-pound) package cherry or grape tomatoes2 medium plum tomatoes1 medium red onion1 small, 1 medium and 1 large yellow onionsMeat, Poultry and Fish1 ounce sliced genoa salami10 ounces 93% lean ground turkey1 pound (4) wild salmon fillets1 pound (4) boneless, skinless chicken thighs1 ½ pounds (3) boneless, skinless chicken breasts1 (2.5-ounce) sweet Italian sausage linkGrains*1 small container quick oats (I prefer organic)1 package whole wheat elbow pasta (I love Delallo)1 small package egg noodles1 small package unbleached all-purpose flour1 package dry long grain rice1 package dry brown rice (or 4 cups pre-cooked)1 small package seasoned breadcrumbs1 package gluten free flour (I use Bob’s Red Mill Gluten Free. Can sub all-purpose, if desired)1 (8-ounce) multigrain baguette1 package dry quinoaCondiments and SpicesExtra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)NuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonRed wine vinegarOreganoMarjoram (or thyme)CuminChili powderReduced sodium taco seasoning (or ingredients to make your own)Smoked paprikaCayenne pepperHoneyReduced sodium soy sauce*MirinSesame seeds (optional garnish, for Honey-Teriyaki Salmon)Bay leavesVanilla extractDairy & Misc. Refrigerated Items1 (8-ounce) bag shredded Mexican cheese blend (I like Sargento)1 (1-pound) bag shredded part-skim mozzarella cheese1 (8-ounce) bag shredded cheddar cheese1 dozen large eggs1 small box butter1 (6-ounce) container nonfat plain Greek yogurt1 medium wedge fresh Pecorino Romano or Parmesan cheese1 small container light sour cream1 pint low fat milk1 (6-ounce) tub crumbled feta cheese1 small container unsweetened almond milkFrozen1 (1-pound) package corn kernels1 (10-ounce) package peasCanned and Jarred1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (15-ounce) can chickpeas1 (15-ounce) can black beans2 (10-ounce) cans diced tomatoes with green chilies2 (4-ounce) can chopped green chilies1 small jar roasted red peppers in water1 small jar pitted Kalamata olives1 small jar capers1 (6-ounce) can wild albacore tuna in water2 (8-ounce) cans tomato sauce1 small can or jar chipotle peppers in adobo sauce1 (4-ounce) can or (5.3-ounce) tube tomato paste1 small jar unsweetened apple sauce1 (32-ounce) carton low sodium chicken broth1 (32-ounce) carton reduced sodium chicken or vegetable broth2 (28-ounce) cans crushed tomatoes (I like Tuttoroso)Misc. Dry Goods1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)Baking soda1 small package light brown sugar1 (4-ounce) package chopped walnuts*You can buy gluten free, if desired posted February 15, 2020 by Gina

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