Weight loss diet 7-Day Weight-Loss Meal Plan (February 24-March 1) thumbnail

Weight loss diet 7-Day Weight-Loss Meal Plan (February 24-March 1)


weight loss diet posted February 22, 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 Weight-Loss Meal PlanThis week I added some Asian inspired favorites to the meal plan including a new Tofu recipe! I love tofu, but if you’re not a fan you can sub it out with chicken.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 (2/24)B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)L: Greek Chickpea Salad (6B 6G 6P)D: Cream of Asparagus Soup (1B 1G 1P) with 2 ounces multigrain baguette (3B 3G 3P) and a green salad* with light vinaigrette (2B 3G 2P)     Totals: Freestyle™ SP 17B 21G 17G, Calories 867**TUESDAY (2/25)B: Avocado Toast with Sunny Side Egg (4B 6G 4P)L: Greek Chickpea Salad (6B 6G 6P)D: Crock Pot Picadillo (3B 3G 3P) tacos with 2 corn tortillas (3B 3G 3P), 2 tablespoons cheese (2B 2G 2P), ¼ cup shredded lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)Totals: Freestyle™ SP 19B 23G 19P, Calories 1,017**WEDNESDAY (2/26)B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)L: Greek Chickpea Salad (6B 6G 6P)D: LEFTOVER Crock Pot Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)Totals: Freestyle™ SP 20B 23G 15P, Calories 958**THURSDAY (2/27)B: Avocado Toast with Sunny Side Egg (4B 6G 4P)L: Greek Chickpea Salad (6B 6G 6P)D: One-Pot Chicken Fajita Pasta (8B 9G 8P)Totals: Freestyle™ SP 18B 21G 18P, Calories 911**FRIDAY (2/28)B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)L: LEFTOVER One-Pot Chicken Fajita Pasta(8B 9G 8P)D: Spicy Shrimp Fried Rice (6B 7G 1P)Totals: Freestyle™ SP 19B 24G 14P, Calories 947**SATURDAY (2/29)B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and 1 cup mixed berries (0B 0G 0P)L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P ) (recipe x 2) with 10 carrot sticks (0B 0G 0P)D: DINNER OUT!Totals: Freestyle™ SP 8B 10G 8P, Calories 396**SUNDAY (3/1)B: BLT Egg Sandwich (6B 8G 6P) (recipe x 4) and an orange (0B 0G 0P)L: Sesame Encrusted Chicken Tenders (4B 6G 4P) with Quick Cabbage Slaw (2B 2G 2P)D: Kung Pao Tofu (6B 8G 6P) with ¾ cup brown rice (5B 5G 0P)Totals: Freestyle™ SP 23B 29G 18P, Calories 1,043***Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and ¼ cup light vinaigrette**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 docProduce3 dry pints fresh berries (your choice)2 medium zucchini2 pounds asparagus1 large Persian cucumber1 small cucumber1 medium green bell pepper2 small, 2 medium and 1 large red bell pepper1 large yellow bell pepper1 large head garlic1 (2-inch) piece ginger1 small bunch carrots4 medium oranges2 medium lemons1 (4-ounce) and 2 (5-ounce) Hass avocados¾ pound broccoli florets2 medium bunches scallions½ small head green cabbage1 small head Iceberg lettuce1 large head Romaine lettuce1 small bunch/container fresh oregano1 small bunch fresh cilantro1 small bunch/container fresh basil2 medium beefsteak tomatoes1 small vine-ripened tomato1 dry pint grape or cherry tomatoes1 small red onion1 small and 2 medium yellow onions1 large white onionMeat, Poultry and Fish2 ½ pounds 93% lean ground beef1 pound boneless, skinless chicken breasts1 pound large peeled and deveined shrimp1 package center-cut bacon18 ounces (8) boneless, skinless chicken tenderloinsGrains*1 (8-ounce) multigrain baguette1 loaf thin sliced whole grain bread1 medium package dry brown rice (or 9 cup pre-cooked)1 package medium-sized pasta, such as Cavatappi1 package (6-inch) flour tortillas (I like Siete Cassava Flour tortillas)1 small package corn tortillas1 small package panko bread crumbsCondiments 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)HoneyLight vinaigrette (or make your own with ingredients in list)Hot sauce (optional, for Avocado Toast)CuminGarlic powderBay leavesOregano (can sub a pinch fresh oregano in Black Beans, if desired)Red wine vinegarPaprikaChili powderCayenne pepperSesame oilCrushed red pepper flakesRegular or reduced sodium soy sauce*Asian fish sauce (can sub extra soy sauce in Shrimp Fried Rice, if desired)NutmegLight mayonnaiseApple cider vinegarToasted sesame seedsUnseasoned rice vinegarSambal Oelek (fresh ground chili paste)Dairy & Misc. Refrigerated Items1 (32-ounce) container nonfat plain Greek yogurt1 (4-ounce) chunk fresh feta cheese1 (18-pack) large eggs1 (8-ounce) package shredded cheddar cheese1 (8-ounce) container light sour cream1 pint half & half1 (14-ounce) package extra firm tofu1 box unsalted butter1 (8-ounce) container 2% milk1 (8-ounce) bag shredded whole milk mozzarellaCanned and Jarred2 (15-ounce) cans chickpeas1 (15-ounce) can black beans1 jar Kalamata or Gaeta olives1 small jar alcaparrado, manzanilla olives, pimientos, capers OR green olives1 (10-ounce) can mild RoTel diced tomatoes and green chiles1 jar marinara (or ingredients to make your own)2 (32-ounce) cartons reduced sodium chicken broth1 (8-ounce) can tomato sauceMisc. Dry Goods1 small package chopped walnuts (if buying from bulk bin, you need 3 tablespoons)Cornstarch1 small bottle dry sherry1 small package brown sugar1 small package lightly salted peanuts*You can buy gluten free, if desired posted February 22, 2020 by Gina

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