Nutrition

7-Day Weight-Loss Meal Plan (February 17-23)

posted February 15, 2020 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring listing. All recipes embrace energy and up to date WW Good Factors.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW Smart Points.

Feb 7-Day Weight-Loss Meal Plan

So how has the climate been by you latterly? A lot of rain for therefore many individuals, I’m already trying ahead to spring! Relying on the place you might be, you will have winter recess developing so be sure to take a look at my child pleasant recipes! Encourage them to select recipes and enable you to prepare dinner! Or for older youngsters, allow them to prepare dinner all of it! It is a smart way to slot in some further household time AND it might probably assist encourage choosy eaters to be a bit of extra adventurous! Let me know what their favorites are!

WW has modified their plan to now embrace a Blue, Purple and Inexperienced Plan. All of the recipes on my weblog are up to date for the Blue plan. I’ve been updating all my recipes (over 2000) and have accomplished 2019 with the opposite two colours, and I’m working my manner down so please be affected person.

Why Ought to Everybody 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 naturally, planning forward helps you stick with your objectives!

About The Meal Plan

When you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can 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 possibly can seek for recipes by course within the index. You must intention for round 1500 energy* per day.

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

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail listing, you possibly can subscribe right here so that you by no means miss a meal plan!

Additionally, in case you don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2020! There was a print error final 12 months, nevertheless it’s excellent now! You possibly can order it right here!

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 Four. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we actually imagine there is no such thing as a one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the things is Weight Watchers pleasant, I included the up to date WW Blue SP on your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and consists of every part you want to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I exploit usually, so it’s possible you’ll have already got lots of them.

And final, however actually not least, this meal plan is versatile and lifelike. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you possibly can 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 determine if I ought to proceed sharing them!

MONDAY (2/17)
B: In a single day Oats in a Jar (5B 5G 3P)
L: Italian Chopped Salad  (8B 8G 8P)
D: Greek Mac and Cheese (10B 10G 7P)

Totals: Freestyle™ SP 23B 23G 18P, Energy 848*

TUESDAY (2/18)
B: In a single day Oats in a Jar (5B 5G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Crockpot Hen Taco Chili (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 18B 23G 13P, Energy 899*

WEDNESDAY (2/19)
B: Open-Confronted Omelet with Avocado and Pico de Gallo (1B 3G 1P) and a couple of tablespoons shredded cheddar (2B 2G 2P)
L: LEFTOVER Italian Chopped Salad  (8B 8G 8P)
D: Hen Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon mild bitter cream (1B 1G 1P) and Fast Mexican
Brown Rice (5B 5G 1P)

Totals: Freestyle™ SP 20B 23G 16P, Energy 846*

THURSDAY (2/20)
B: Open-Confronted Omelet with Avocado and Pico de Gallo (1B 3G 1P) and a couple of tablespoons shredded cheddar (2B 2G 2P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Sicilian Rice Ball Casserole (9B 10G 9P)

Totals: Freestyle™ SP 12B 23G 12P, Energy 851*

FRIDAY (2/21)
B: Greek Yogurt with Berries Nuts and Honey (5B 8G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4B 6G 4P)

Totals: Freestyle™ SP 9B 22G 9P, Energy 855*

SATURDAY (2/22)
B: Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Sicilian Rice Ball Casserole (9B 10G 9P)
D: DINNER OUT!

Totals: Freestyle™ SP 13B 15G 14P, Energy 565**

SUNDAY (2/23)
B: LEFTOVER Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and 1 cup blueberries (0B 0G 0P)
L: Hen Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Quinoa Fiesta Enchilada Bake (7B 8G 3P)

Totals: Freestyle™ SP 18B 20G 15P, Energy 899*

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

A 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.A 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.

*Google doc

Print Procuring Record

Procuring Record

Produce

1 small container Pico de Gallo (or elements to make your personal)Eight medium bananas4 medium oranges1 medium lime1 small jalapeño1 giant head garlic1 small English cucumber2 medium bell peppers (any colour)¾ pound asparagus1 medium head cauliflower (or Four cups “riced”)2 giant (6-ounce) Hass avocados1 (1-pound) plus 1 (6-ounce) container blueberries1 (6-ounce) container berries (your alternative)1 giant head Romaine lettuce1 (5-ounce) bag child spinach1 small bunch recent Italian parsley1 small bunch/clamshell recent basil1 giant bunch recent cilantro1 small bunch scallions1 small bunch celery3 giant carrots1 (1-pound) package deal cherry or grape tomatoes2 medium plum tomatoes1 medium crimson onion1 small, 1 medium and 1 giant yellow onions

Meat, Poultry and Fish

1 ounce sliced genoa salami10 ounces 93% lean floor turkey1 pound (Four) wild salmon fillets1 pound (Four) boneless, skinless rooster thighs1 ½ kilos (Three) boneless, skinless rooster breasts1 (2.5-ounce) candy Italian sausage hyperlink

Grains*

1 small container fast oats (I desire natural)1 package deal entire wheat elbow pasta (I like Delallo)1 small package deal egg noodles1 small package deal unbleached all-purpose flour1 package deal dry lengthy grain rice1 package deal dry brown rice (or Four cups pre-cooked)1 small package deal seasoned breadcrumbs1 package deal gluten free flour (I exploit Bob’s Crimson Mill Gluten Free. Can sub all-purpose, if desired)1 (Eight-ounce) multigrain baguette1 package deal dry quinoa

Condiments and Spices

Additional virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)NuNaturals liquid vanilla stevia (or your favourite sweetener)CinnamonRed wine vinegarOreganoMarjoram (or thyme)CuminChili powderReduced sodium taco seasoning (or elements to make your personal)Smoked paprikaCayenne pepperHoneyReduced sodium soy sauce*MirinSesame seeds (elective garnish, for Honey-Teriyaki Salmon)Bay leavesVanilla extract

Dairy & Misc. Refrigerated Objects

1 (Eight-ounce) bag shredded Mexican cheese mix (I like Sargento)1 (1-pound) bag shredded part-skim mozzarella cheese1 (Eight-ounce) bag shredded cheddar cheese1 dozen giant eggs1 small field butter1 (6-ounce) container nonfat plain Greek yogurt1 medium wedge recent Pecorino Romano or Parmesan cheese1 small container mild bitter cream1 pint low fats milk1 (6-ounce) tub crumbled feta cheese1 small container unsweetened almond milk

Frozen

1 (1-pound) package deal corn kernels1 (10-ounce) package deal peas

Canned and Jarred

1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (15-ounce) can chickpeas1 (15-ounce) can black beans2 (10-ounce) cans diced tomatoes with inexperienced chilies2 (Four-ounce) can chopped inexperienced chilies1 small jar roasted crimson peppers in water1 small jar pitted Kalamata olives1 small jar capers1 (6-ounce) can wild albacore tuna in water2 (Eight-ounce) cans tomato sauce1 small can or jar chipotle peppers in adobo sauce1 (Four-ounce) can or (5.Three-ounce) tube tomato paste1 small jar unsweetened apple sauce1 (32-ounce) carton low sodium rooster broth1 (32-ounce) carton lowered sodium rooster or vegetable broth2 (28-ounce) cans crushed tomatoes (I like Tuttoroso)

Misc. Dry Items

1 small package deal chia seeds (if shopping for from bulk bin, you want 1 tablespoon)Baking soda1 small package deal mild brown sugar1 (Four-ounce) package deal chopped walnuts

*You should buy gluten free, if desired

Print Procuring Record

posted February 15, 2020 by Gina


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