Weight loss diet 7-Day Weight-Loss Meal Plan (March 2-March 8) thumbnail

Weight loss diet 7-Day Weight-Loss Meal Plan (March 2-March 8)

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weight loss diet posted February 29, 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 PlanNow that the Lenten season has begun, make sure to check recipes like Cod Fish Tacos, Easiest Pasta and Broccoli Recipe, or any of my vegetarian recipes for those meatless Fridays.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 (3/2) B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P) D: Air Fryer Falafel (1B 5G 1P) in a whole wheat pita (4B 4G 4P) with ¼ cup Tzatziki (0B 0G 0P), 2 tablespoons each cucumber and tomato and 4 slices red onion (0B 0G 0P)Totals: Freestyle™ SP 20B 24G 16P, Calories 935**TUESDAY (3/3) B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G 0P) L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P) D: Skillet Taco Cauliflower Rice (5B 5G 5P)Totals: Freestyle™ SP 19B 19G 19P, Calories 849**WEDNESDAY (3/4) B:  ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P) D: Balsamic Chicken with Roasted Vegetables (9B 9G 8P)Totals: Freestyle™ SP 24B 24G 19P, Calories 1,019**THURSDAY (3/5) B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G 0P) L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P) D: Pepper Steak (5B 6G 5P) with ¾ cup brown rice (5B 5G 0P)Totals: Freestyle™ SP 24B 25G 19P, Calories 944**FRIDAY (3/6) B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ¼ cup blueberries (0B 0G 0P) 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Spiralized Raw Zucchini Salad with Avocado and Edamame (6B 8G 5P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Raw Shredded Brussels Sprouts with Lemon and Oil (2B 2G 2P)Totals: Freestyle™ SP 18B 23G 13P, Calories 870**SATURDAY (3/7) B: Czech Crepes with Berries and Cream (4B 4G 4P) L: Arugula Salad with Crispy Prosciutto, Parmesan and Fried Egg (6B 8G 6P) (recipe x 2) D: DINNER OUT!Totals: Freestyle™ SP 10B 12G 10P, Calories 524**SUNDAY (3/8) B: Quinoa Huevos Rancheros Bowls (6B 11G 5P) L: Broccoli and Cheese Potato Soup (7B 9G 5P) with 2 ounces multigrain baguette (3B 3G 3P) D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7B 7G 7P ) with Mashed Cauliflower (2B 2G 2P)Totals: Freestyle™ SP 25B 32G 22P, Calories 963***Prepare oats with water according to package directions**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 apple (any variety)1 medium banana2 medium heads garlic1 large shallot1 large cucumber1 small bunch celery3 medium carrots3 medium and 1 large lemon2 medium limes3 medium and 1 small red bell pepper2 medium heads broccoli florets2 medium heads cauliflower (or 1 head and 4 cups “riced”)5 ounces sliced white mushrooms6 ounces Brussels sprouts1 medium zucchini1 (6-ounce) package fresh blueberrries1 (6-ounce) package fresh blackberries1 (6-ounce) package fresh raspberries1 (12-ounce) package fresh strawberries2 medium Yukon Gold or red skin potatoes½ pound asparagus1 small bunch baby spinach1 large head Romaine or Iceberg lettuce1 (10-ounce) bag/clamshell baby arugula1 small bunch/container fresh basil1 small bunch fresh Italian parsley1 medium bunch fresh cilantro1 small bunch/container fresh dill (can sub 1 teaspoon dry dill in Tzatziki, if desired)1 small bunch/container fresh chives1 small bunch/container fresh rosemary (can sub 1 ½ tablespoons of another fresh herb in Balsamic Chicken, if desired)1 small bunch/container fresh sage (can sub another fresh herb in Balsamic Chicken, if desired)1 small bunch fresh scallions2 small (4-ounce) and 1 large (6-ounce) Hass avocados1 small red onion3 medium vine-ripened tomatoes4 small and 1 large yellow onionsMeat, Poultry and Fish1 pound 93% lean ground turkey1 ¼ pounds (4) skinless salmon fillets¾ pound top round beef1 ¼ pounds center cut boneless pork chops3 ½ pounds boneless, skinless chicken thighs5 ounces sliced prosciuttoGrains*1 package quick oats1 small loaf whole grain sliced bread1 package whole wheat pitas1 package dry brown rice (or 3 cups pre-cooked)1 (8-ounce) multigrain baguette1 package unbleached all-purpose flour1 small package seasoned breadcrumbs1 package dry quinoa (or 1 cup pre-cooked)Condiments 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)HoneyCuminCrushed red pepper flakesOreganoPaprikaTurmericMayonnaiseApple cider vinegarGarlic powderChili powderBalsamic vinegarSoy sauce*Sherry vinegarDijon mustardRed wine vinegarBay leavesDairy & Misc. Refrigerated Items1 dozen large eggs1 pint 1% milk1 (8-ounce) container skim milk1 pint 1% buttermilk1 small box butter1 package sliced part-skim mozzarella cheese1 (8-ounce) bag reduced fat shredded sharp cheddar cheese1 small package 2% sliced American cheese (can sub extra cheddar in Broccoli Cheddar Soup, if desired)1 small package sour cream1 small package queso fresco1 medium wedge fresh Parmesan cheese1 container light whipped cream of your choice1 (8-ounce) container nonfat plain Greek yogurt1 (8-ounce) container whole milk plain yogurt (not Greek)1 small package shelled edamameCanned and Jarred1 small jar peanut butter1 (15.5-ounce) can chickpeas1 (15-ounce) can black beans1 jar mild harissa (optional, for Food Cart Chicken)1 jar salsa verde1 (32-ounce) carton reduced sodium chicken broth1 (8-ounce) can tomato sauceMisc. Dry Goods1 small package chopped pecansBaking powder1 small package granulated sugar1 small bottle rice wineCornstarch1 small package powdered sugar*You can buy gluten free, if desired posted February 29, 2020 by Gina

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