A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
Let me know if you have any requests for next weeks meal plan!
If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!
PS – If you want to make your own meal plan, you can search for recipes by course in the index.
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 Weight Watcher Freestyle Points 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 (5/21)
B: 2 fried eggs (0), 2 slices tomato (0), 2 ounces avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 slices of cucumber (0)
D: The Best Grilled Portobello Mushroom Burgers (6) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 12, Calories 849*
TUESDAY (5/22)
B: 2 fried eggs (0), 2 slices tomato (0), 2 ounces avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 slices of cucumber (0)
D: Thai Chicken Peanut Lettuce Tacos (6) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 11, Calories 826*
WEDNESDAY (5/23)
B: PB + J Yogurt (6)
L: Chicken Salad with Lemon and Dill (1) with an apple (0)
D: Stuffed Eggplant Parmesan (7) and 1 ½ cups arugula (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 838*
THURSDAY (5/24)
B: 2 hard-boiled eggs (0) and a banana (0)
L: Canned Tuna Ceviche (3) with 1 ounce (about 18) baked tortilla chips (3)
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle Points 16, Calories 872*
FRIDAY (5/25)
B: PB + J Yogurt (6)
L: Canned Tuna Ceviche (3) with 1 ounce (about 18) baked tortilla chips (3)
D: Grilled Shrimp and Watermelon Chopped Salad (6)
Totals: Freestyle Points 18, Calories 803*
SATURDAY (5/26)
B: Spinach Ricotta Quiche (5)
L: Updated Waldorf Salad Cups (6)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 566*
SUNDAY (5/27)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: BLT Salad with Avocado (5) and an apple (0)
D: Chicken Cacciatore (3) over 1 cup whole wheat spaghetti (5) and Roasted Asparagus (0)
Totals: Freestyle Points 18, Calories 849*
*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.
from Tumblr http://vincentpennington.tumblr.com/post/174079428594
No comments:
Post a Comment