Weight loss diet 7-Day Weight-Loss Meal Plan (March 9-15) thumbnail

Weight loss diet 7-Day Weight-Loss Meal Plan (March 9-15)


weight loss diet posted March 7, 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 PlanSpring seems so close but yet so far! For those of you who want to close your eyes and pretend it is here, check out my spring recipes and don’t forget to turn your clocks ahead this weekend!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 (3/9) B: PB + J Smoothie (4B 4G 9P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P) D: Spring Asparagus Risotto  (8B 8G 8P) with 2 cups arugula (0B 0G 0P) and 1 tablespoon light balsamic vinaigrette (1B 1G 1P)Totals: WW Points 17B 17G 22P, Calories 851**TUESDAY (3/10) B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P) D: Healthy Cod Fish Tacos (5B 7G 5P) with Instant Pot Refried Beans (0B 3G 0P) Totals: WW Points 9B 18G 9P, Calories 939**WEDNESDAY (3/11) B:  PB + J Smoothie (4B 4G 9P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P) D: Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit* (3B 3G 3P) Totals: WW Points 16B 18G 19P, Calories 928**THURSDAY (3/12) B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P) L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P) D: Pork Chops with Dijon Herb Sauce (5B 5G 5P) and a Baked Sweet Potato (5B 5G 0P) Totals: WW Points 18B 24G 11P, Calories 915**FRIDAY (3/13) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P) D: Shrimp Fajita Bowls (8B 6G 4P)Totals: WW Points 21B 24G 15P, Calories 1,046**SATURDAY (3/14) B: Steamed Asparagus with Poached Eggs (0B 2G 0P) L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P) D: DINNER OUT!Totals: WW Points 8B 10G 8P, Calories 446**SUNDAY (3/15) B: Chorizo Breakfast Bowls (7B 11G 5P) L: Chickpea Avocado Salad (3B 8G 3P) D: Baked Chicken Parmesan (4B 6G 4P) with Broccoli and Orzo (4B 4G 4P) Totals: WW Points 18B 29G 16P, Calories 1,082***Freeze any leftover biscuits you/your family won’t eat **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 dry pint blueberries1 (6-ounce) container fresh berries (your choice)1 (12-ounce) container fresh strawberries2 medium oranges1 medium lemon4 medium limes2 ¾ pounds fresh asparagus22 ounces (4 medium) sweet potatoes2 medium Russet potatoes1 pound baby red or gold potatoes3 medium apples (any variety)8 ounces baby portobello mushrooms1 small container alfalfa sprouts1 medium head garlic1 large shallot4 medium carrots (can sub a bag of pre-shredded carrots, if desired)1 small bunch celery1 small bunch fresh Italian parsley1 medium bunch fresh cilantro1 (10-ounce) clamshell/bag fresh baby arugula1 large head Romaine lettuce1 medium head Boston or Bibb lettuce½ small head green cabbage½ small head red cabbage (can sub extra green cabbage in Fish Tacos, if desired)2 medium red bell peppers1 (2-inch) piece fresh ginger1 small cucumber1 small bunch scallions½ pound broccoli florets1 small (4-ounce), 1 medium (5-ounce) and 1 large (6-ounce) Hass avocado1 small and 1 large red onion1 small white onion1 medium yellow onion1 large beef steak tomato1 dry pint cherry or grape tomatoesMeat, Poultry and Fish1 pound (4) firm white fish fillets, such as cod, snapper, or mahi mahi3 ¼ pounds boneless, skinless chicken breasts22 ounces (4) bone-in pork chops1 pound ground chicken1 pound large peeled and deveined large shrimp¾ pound 93% lean ground turkeyGrains*1 small loaf sliced whole grain bread1 small package corn tortillas1 small package unbleached all-purpose flour1 small package dry brown rice (or 3 cups pre-cooked)1 small package seasoned whole wheat breadcrumbs1 small package arborio rice1 small package orzo pasta1 box Bisquick (I use Heart Smart)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)NuNaturals Liquid Vanilla Stevia (or sweetener of your choice)Light mayonnaiseRed wine vinegarLight balsamic vinaigrette (or make your own with ingredients in list)CuminChili lime seasoning (such as Tajin Classic)Chili powderCayenne pepperChicken bouillonThymeDijon mustardHoneyOreganoGround clovesSmoked paprikaGarlic powderOnion powderRice vinegarHoisinSriracha sauceReduced sodium soy sauce*Sesame oilCholula hot sauceUnfiltered apple cider vinegarDairy & Misc. Refrigerated Items1 pint unsweetened vanilla almond milk1 18-pack large eggs1 small box butter½ gallon skim milk1 (17-ounce) container nonfat plain Greek yogurt1 small wedge fresh Parmigiano-Reggiano1 small block or bag reduced fat cheddar cheese1 small package queso blanco or queso fresco1 (8-ounce) bag reduced fat mozzarella cheeseFrozen1 (10-ounce) bag classic mixed vegetablesCanned and Jarred1 small jar peanut butter1 (5-ounce) can albacore tuna1 (15-ounce) can chickpeas1 small jar marinara (or ingredients to make your own)1 (8-ounce) water chestnuts1 (15-ounce) can chicken stock1 (32-ounce) carton low sodium chicken or vegetable brothMisc. Dry Goods1 bottle dry white wine1 small bag dry pinto beans1 small bag chopped walnuts1 small bag unsalted cashews*You can buy gluten free, if desired posted March 7, 2020 by Gina

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