7 Day Healthy Meal Plan (Feb 6-12)

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a procuring checklist. All recipes embrace macros and WW factors.

7 Day Wholesome Meal Plan

It’s nearly time for the massive recreation!!! Who’s excited? Lol, I’m excited for some game day apps – I’m not the largest sports activities fan however I like an excellent Super Bowl get together. A few of my favorites are Skinny Taco Dip, Skinny Buffalo Wings and Everything Pigs in a Blanket. In search of a vegetarian possibility? Try my Spicy Buffalo Cauliflower Bites. Get pleasure from!

With grocery costs hovering, many people are having to regulate, cut back and/or get extra inventive with our meals. One of many absolute BEST methods to remain inside a finances and keep wholesome consuming habits is to MEAL PLAN. You will get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Purchase the Skinnytaste meal planner right here:

About The Meal Plan

In the event you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to purpose for at the least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so on.

There’s additionally a exact, organized grocery checklist that can make grocery procuring a lot simpler and far much less anxious. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want readily available to assist preserve you on observe.

Lastly, for those who’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be a part of here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the email list, you’ll be able to subscribe here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery checklist is complete and contains all the things you might want to make all meals on the plan.

MONDAY (2/6)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: White Bean Scampi with Linguine

Complete Energy: 1,216*

TUESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
Complete Energy: 1,048*

WEDNESDAY (2/8)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Sicilian Rice Ball Casserole with a inexperienced salad**

Complete Energy: 1,155*

THURSDAY (2/9)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: LEFTOVER Sicilian Rice Ball Casserole with LEFTOVER inexperienced salad
Complete Energy: 1,155*

FRIDAY (2/10)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Teriyaki Shrimp Quinoa Bowls

Complete Energy: 1,026*

SATURDAY (2/11)
B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x 4)
L: Creamy Roasted Cauliflower Chowder
D: DINNER OUT

Complete Energy: 450*

SUNDAY (2/12)
B: Crustless Sausage and Spinach Quiche with 1 ½ cups blended greens and a pair of teaspoons gentle French dressing
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 child carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Complete Energy: 1,075*

*That is only a information, girls ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Inexperienced salad contains 12 cups blended greens, 4 scallions, 1 cup every: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup gentle French dressing.  Put aside ½ the salad with dressing on the aspect for dinner Thursday.

*Google doc

Procuring Listing

Produce

• 2 medium ripe bananas
• 1 medium mango
• 4 medium limes
• 2 small lemons
• 2 small (5-ounce) PLUS 2 massive (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (1-inch) piece recent ginger
• 3 small jalapenos
• 1 small purple bell pepper (non-obligatory, for Pico de Gallo)
• ¾ pound white or child bella (crimini) mushrooms
• 5 medium Persian (mini) cucumbers (can sub 2 medium English, if desired)
• 1 massive head cauliflower
• 1 small bunch celery
• 4 medium carrots
• 1 medium bag child carrots
• ¾ pound inexperienced beans
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 massive bunch scallions
• 1 massive bunch recent cilantro
• 1 massive bunch recent Italian parsley
• 1 small bunch/container recent basil
• 1 small head Romaine or Bibb lettuce
• 1 (12-ounce) PLUS 1 (1-pound) bag/clamshell child spinach
• 1 (12-ounce) PLUS (1-pound) container blended greens
• 2 (1-pound) containers cherry or grape tomatoes
• 6 medium vine-ripened tomatoes
• 1 small purple onion
• 1 small white onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless hen breast (can sub 6 ½ ounces pre-cooked or canned in Buffalo Rooster Salad, if desired)
• 1 (3-pound) complete hen
• 10 ounces 93% lean floor turkey
• 12 ounces candy Italian hen or turkey sausage
• 2 ½ kilos boneless pork shoulder blade roast
• 1 pound peeled and deveined tail-off shrimp

Grains*

• 1 bundle complete wheat linguine (I like Delallo)
• 1 medium bundle corn tortillas (you want 12)
• 1 small loaf sliced complete grain bread
• 1 small bundle all-purpose flour
• 1 small bundle dry lengthy grain rice

• 1 small bundle dry multicolor quinoa
• 1 bundle seasoned breadcrumbs

Condiments and Spices

• Further virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or recent peppercorns)
• Garlic powder
• Crimson wine vinegar
• Common or gentle mayonnaise
• Pure maple syrup
• Cinnamon
• Nutmeg
• Thyme
• Bay leaves
• Oregano
• Adobo seasoning (corresponding to Goya)
• Sazon
• Cumin
• Crushed purple pepper flakes
• Frank’s RedHot sauce
• Rice vinegar
• Decreased sodium soy sauce*
• Honey
• Sesame oil
• Balsamic glaze
• Gentle French dressing dressing (or make your individual with elements in checklist)

Dairy & Misc. Refrigerated Objects

• 1 dozen massive eggs
• 1 pint liquid egg whites
• Gentle blue cheese dressing (or ingredients to make your own. Optionally available, for Buffalo Rooster Salad)
• 1 small field unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (32-ounce) container complete milk or low fats cottage cheese (I like Good Tradition)
• 1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 small tub gentle bitter cream
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk

• 1 medium wedge recent Parmesan cheese
• 1 (8-ounce) bag shredded white cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small block gentle Havarti or gentle cheddar (can sub 1 cup white cheddar in Sausage and Spinach Quiche, if desired)
• 1 (8-ounce) bundle sliced decreased fats cheddar or American cheese

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (14-ounce) can chickpeas
• 2 (4.5-ounce) cans tuna in water
• 1 jar pomodoro (tomato) sauce (or ingredients to make your own)
• 1 (14-ounce) can decreased sodium hen broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton vegetable broth
• 1 small can/jar chipotle peppers in adobo

Frozen

Misc. Dry Items

• 1 small bundle pecan halves (if shopping for from bulk bin, you want ¼ cup)
• 1 bottle dry white wine (can sub ½ cup broth in White Bean Scampi if desired)
• Coloured sprinkles (non-obligatory topping for Breakfast Banana Cut up)

*You should buy gluten free, if desired