7 Day Healthy Meal Plan (September 6-12)

posted September 3, 2021 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring checklist. Recipes embody macros and WW Points.

7-Day Healthy Meal Plan

My coronary heart goes out to all of these affected by Hurricane Ida, I do know the impacts of this storm have been felt far and large. I additionally hope that these going again to high school for the primary time have a secure and wholesome 12 months. Don’t overlook to take a look at a few of my again to high school recipes like  Banana Bread Muffin in a Mug for breakfast, Bento Box Turkey Roll Ups for lunch or my Easiest Pasta and Broccoli for an fast dinner on a busy faculty night time.

Why Should Everyone Meal Plan?

Meal planning is an effective way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And in fact, planning forward helps you keep on with your targets! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

About The Meal Plan

If 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 might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You ought to goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery procuring a lot simpler and far much less traumatic. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want readily available to assist maintain you on observe.

Lastly, in case you’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail checklist, you’ll be able to subscribe right here so that you by no means miss a meal plan!

THE DETAILS:

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. While we actually imagine there isn’t any one measurement matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Everything is Weight Watchers pleasant, I included the up to date WW Blue SP on your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery checklist is complete and consists of every little thing that you must make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of typically, so it’s possible you’ll have already got a whole lot of them.

And final, however definitely not least, this meal plan is versatile and reasonable. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if vital, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know in case you’re utilizing these plans, this can assist me resolve if I ought to proceed sharing them!

MONDAY (9/6)B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)L: Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)D: Juicy Turkey Burgers with Zucchini (3B 3G 3P) on a complete grain bun (3B 3G 3P) with Summer Corn,  Tomato and Avocado Salad with Buttermilk Dressing (3B 4G 3P)

Totals: WW Points 18B 23G 18P, Calories 991*

TUESDAY (9/7)B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)L: LEFTOVER Chilled Italian Shrimp Tortellini Salad (6B 8G 6P)D: Cilantro Lime Chicken Breast (0B 3G 0P) tacos on 2 corn tortillas (3B 3G 3P) with Best Guacamole (3B 4G 3P), Pico de Gallo (0B 0G 0P) and a couple of tablespoons shredded cheddar (2B 2G 2P)Totals: WW Points 18B 26G 17P, Calories 1,204*

WEDNESDAY (9/8)B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)D: Spicy Sriracha Tofu Rice Bowls (recipe x 2) (6B 11G 3P)

Totals: WW Points 13B 20G 10P, Calories 1,101*

THURSDAY (9/9)B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P)L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) with a inexperienced salad** (1B 1G 1P)Totals: WW Points 18B 20G 15P, Calories 1,029*

FRIDAY (9/10)B: 1 cup nonfat plain Greek yogurt (0B 2G 0P) with ½ a peach (0B 0G 0P), 1 teaspoon honey (1B 1G 1P) and 1 tablespoon chopped pecans (2B 2G 2P)L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (recipe x 2) (2B 4G 2P) and a couple of ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 12B 16G 12P, Calories 959**

SATURDAY (9/11)B: Lightened Up Blueberry Scones (7B 8G 7P)L: Classic Egg Salad (3B 6G 3P) lettuce wraps with 3 giant lettuce leaves (0B 0G 0P)D: DINNER OUT OR ORDER IN!

Totals: WW Points 10B 14G 10P, Calories 405**

SUNDAY (9/12)B: LEFTOVER Lightened Up Blueberry Scones (7B 8G 7P)L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)D: Fig Balsamic Roasted Pork Tenderloin (4B 4G 4P) with Cacio e Pepe Brussels Sprouts (6B 6G 6P)

Totals: WW Points 25B 26G 25P, Calories 948*

*This is only a information, girls ought to goal for round 1500 energy per day. Here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.

**Green salad consists of 6 cups blended greens, 2 scallions, ½ cup every: tomatoes, cucumber, carrots, and ¼ cup lightvinaigrette.

*Google doc