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

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

Feb 7-Day Weight-Loss Meal Plan

So how has the climate been by you latterly? Numerous rain for therefore many individuals, I’m already trying ahead to spring! Relying on the place you might be, you’ll have winter recess arising so ensure you try my child pleasant recipes! Encourage them to select recipes and assist you prepare dinner! Or for older youngsters, allow them to prepare dinner all of it! It is a wonderful means to slot in some further household time AND it could possibly assist encourage choosy eaters to be slightly extra adventurous! Let me know what their favorites are!

WW has modified their plan to now embody 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 method down so please be affected person.

Why Ought to Everybody Meal Plan?

Meal planning is a good 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

For those who’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 forth or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You need to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery purchasing 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 thing you want available to assist hold you on observe.

Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group 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! For those who 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!

Additionally, in the event 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 yr, however it’s good 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 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we really imagine there isn’t any one measurement suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. All the pieces is Weight Watchers pleasant, I included the up to date WW Blue SP in your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery checklist is complete and consists of every thing you could make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so chances are you’ll have already got numerous them.

And final, however definitely not least, this meal plan is versatile and reasonable. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in the event you’re utilizing these plans, this may 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 Rooster 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 pair of tablespoons shredded cheddar (2B 2G 2P)
L: LEFTOVER Italian Chopped Salad  (8B 8G 8P)
D: Rooster Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon gentle 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 pair 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: Rooster 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, ladies ought to purpose 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 comparable to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.

 

*Google doc

Print Purchasing Record

Purchasing Record

Produce

• 1 small container Pico de Gallo (or substances to make your personal)
• 8 medium bananas
• 4 medium oranges
• 1 medium lime
• 1 small jalapeño
• 1 giant head garlic
• 1 small English cucumber
• 2 medium bell peppers (any colour)
• ¾ pound asparagus
• 1 medium head cauliflower (or 4 cups “riced”)
• 2 giant (6-ounce) Hass avocados
• 1 (1-pound) plus 1 (6-ounce) container blueberries
• 1 (6-ounce) container berries (your selection)
• 1 giant head Romaine lettuce
• 1 (5-ounce) bag child spinach
• 1 small bunch contemporary Italian parsley
• 1 small bunch/clamshell contemporary basil
• 1 giant bunch contemporary cilantro
• 1 small bunch scallions
• 1 small bunch celery
• 3 giant carrots
• 1 (1-pound) package deal cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 medium crimson onion
• 1 small, 1 medium and 1 giant yellow onions

Meat, Poultry and Fish

• 1 ounce sliced genoa salami
• 10 ounces 93% lean floor turkey
• 1 pound (4) wild salmon fillets
• 1 pound (4) boneless, skinless rooster thighs
• 1 ½ kilos (3) boneless, skinless rooster breasts
• 1 (2.5-ounce) candy Italian sausage hyperlink

Grains*

• 1 small container fast oats (I desire natural)
• 1 package deal complete wheat elbow pasta (I really like Delallo)
• 1 small package deal egg noodles
• 1 small package deal unbleached all-purpose flour
• 1 package deal dry lengthy grain rice
• 1 package deal dry brown rice (or 4 cups pre-cooked)
• 1 small package deal seasoned breadcrumbs
• 1 package deal gluten free flour (I take advantage of Bob’s Purple Mill Gluten Free. Can sub all-purpose, if desired)
• 1 (8-ounce) multigrain baguette
• 1 package deal dry quinoa

Condiments and Spices

• Further virgin olive oil
• Canola or vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• NuNaturals liquid vanilla stevia (or your favourite sweetener)
• Cinnamon
• Purple wine vinegar
• Oregano
• Marjoram (or thyme)
• Cumin
• Chili powder
• Decreased sodium taco seasoning (or substances to make your personal)
• Smoked paprika
• Cayenne pepper
• Honey
• Decreased sodium soy sauce*
• Mirin
• Sesame seeds (non-obligatory garnish, for Honey-Teriyaki Salmon)
• Bay leaves
• Vanilla extract

Dairy & Misc. Refrigerated Gadgets

• 1 (8-ounce) bag shredded Mexican cheese mix (I like Sargento)
• 1 (1-pound) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 dozen giant eggs
• 1 small field butter
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 medium wedge contemporary Pecorino Romano or Parmesan cheese
• 1 small container gentle bitter cream
• 1 pint low fats milk
• 1 (6-ounce) tub crumbled feta cheese
• 1 small container unsweetened almond milk

Frozen

• 1 (1-pound) package deal corn kernels
• 1 (10-ounce) package deal peas

Canned and Jarred

• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 2 (10-ounce) cans diced tomatoes with inexperienced chilies
• 2 (4-ounce) can chopped inexperienced chilies
• 1 small jar roasted crimson peppers in water
• 1 small jar pitted Kalamata olives
• 1 small jar capers
• 1 (6-ounce) can wild albacore tuna in water
• 2 (8-ounce) cans tomato sauce
• 1 small can or jar chipotle peppers in adobo sauce
• 1 (4-ounce) can or (5.3-ounce) tube tomato paste
• 1 small jar unsweetened apple sauce
• 1 (32-ounce) carton low sodium rooster broth
• 1 (32-ounce) carton decreased sodium rooster or vegetable broth
• 2 (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 soda
• 1 small package deal gentle brown sugar
• 1 (4-ounce) package deal chopped walnuts