Health

7 day healthy eating plan (June 14-20)

Posted June 12, 2021 by Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

We're celebrating dads this Sunday. Papas of all shapes, sizes, and styles. Happy Father's Day to the cool dads, the geeky dads, the sporty dads, the bloody ones and those who decided to step in and step up. We love and thank you all !! If you're lucky enough to still have your father with you – give him a little more love and a hug this year! After what we all went through in 2020, make every moment count!

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you achieve your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my Skinnytaste Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so that you don't miss a meal!

If you don't already have the Skinnytaste Meal Planner, now would be a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

(embed) https://www.youtube.com/watch?v=X6RZHTD9AM4 (/ embed)

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I've added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (6/14)
B: Simple bagel recipe * (3B 4G 3P) with 1 sliced ​​hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken salad with avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Spicy Black Bean Burger with Chipotle Mayonnaise (5B 8G 4P) with 1 cup of raw carrots and baby peppers (0B 0G 0P) and low-fat buttermilk ranch dressing (1B 2G 1P)

Sums: WW points 18B 31G 23P, calories 1,107 **

TUESDAY (6/15)
B: Easy bagel recipe (3B 4G 3P) with 1 sliced ​​hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken salad with avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Turkey taco salad wraps (0B 5G 5P) with the best guacamole (3B 4G 3P) and 10 baked tortilla chips (3B 3G 3P)

Sums: WW points 18B 33G 29P, calories 1,109 **

WEDNESDAY (6/16)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream cheese (3B 3G 3P), sliced ​​red onions, cucumber and tomatoes (0B 0G 0P)
L: Tuna pasta salad without mayonnaise (6B 6G 6P)
D: Grilled flank steak with black bean and corn salsa (4B 5G 4P) with Chipotle's coriander lime rice (6B 6G 6P)

Sums: WW points 22B 24G 22G, calories 958 **

THURSDAY (6/17)
B: Easy bagel recipe (3B 4G 3P) with 2 tablespoons of whipped cream cheese (3B 3G 3P), sliced ​​red onions, cucumber and tomatoes (0B 0G 0P)
L: LEFTOVER Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) over 2 cups of mixed vegetables (0B 0G 0P) with 2 tablespoons of LEFTOVER Low-Fat Buttermilk Ranch Dressing (1B 1G 1P)
D: Pan pan of turkey meatloaf and broccoli (9B 10G 8P)

Total number: WW points 20 B 23 G 19 P, calories 895 **

FRIDAY (6/18)
B: PB + J smoothie (9B 9G 9P)
L: Tuna pasta salad without mayonnaise (6B 6G 6P)
D: Bangin ’Grilled Shrimp Skewers # (2B 3G 2P) and Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Sums: WW points 21B 25G 21P, calories 865 **

SATURDAY (19.06.)
B: Asparagus and Swiss Cheese Frittata (2B 4G 2P) with 1½ cups of mixed vegetables (0B 0G 0P), 1 teaspoon of olive oil (1B 1G 1P) and the juice of 1 lemon wedge
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: DINNER OFF or ORDER!

Sums: WW points 9B 12G 9P, calories 595 **

SUNDAY (6/20)
B: High protein oat wafers (3B 4G 1P) with 1 tablespoon of maple syrup (3B 3G 3P) and ½ cup of mixed berries (0B 0G 0P)
L: Asparagus, egg and bacon salad with Dijon vinaigrette (recipe x 4) (3B 5G 3P)
D: Cubano Chicken (4B 6G 4P), Arroz Congri (4B 6G 4P) and sauteed baby zucchini (2B 2G 2P)
Sums: WW points 19B 26G 17P, calories 944 **

* Make bagels on Sunday evenings if desired.

** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
# Grill an additional 10 ounces of shrimp (seasoned with just seasoned salt) for Saturday lunch.

* Google Document

Print shopping list

Shopping List

To produce

  • 3 medium-sized lemons
  • 8 medium limes
  • 1 (12-ounce) container of fresh strawberries
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 1 mini watermelon
  • 2 medium (6-ounce) PLUS 2 large (7-ounce) Hass avocados
  • 1 large head of garlic
  • 1 large shallot
  • 1 (1 inch) piece of ginger
  • 1 small cucumber
  • 2 ½ pounds of asparagus
  • 1 ½ pound broccoli florets
  • 1 pack of rainbow peppers for babies
  • 1 medium PLUS 1 large red pepper
  • 1 medium yellow pepper
  • 1 medium green pepper
  • 1 medium corn on the cob
  • 1 small bag or 3 ½ ounces sugar snap peas
  • 1 medium pack (approx. 20) baby zucchini
  • 1 small bag of grated carrots (or buy 2 medium-sized carrots and chop them yourself)
  • 1 small bag of baby carrots
  • 2 large bunches of spring onions
  • ½ small head of red cabbage
  • 2 large heads of romaine lettuce
  • 1 large head of iceberg lettuce (can take 8 sheets of Romaine for turkey taco wraps if desired)
  • 1 (1-pound) bag / clamshell mixed baby greens (under 2 cups for rocket in tuna salad)
  • 1 small bunch / container of fresh basil
  • 1 medium bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley (can add 1 teaspoon of dried parsley at the Buttermilk Ranch, if desired)
  • 1 small bunch of fresh chives (can be placed under 1 tablespoon of spring onion greens in Buttermilk Ranch)
  • 6 medium-sized vine tomatoes
  • 1 small red onion
  • 2 small yellow onions

Meat, poultry and fish

  • 1 1/3 pounds of 99% lean ground turkey
  • 1 1/3 pound 93% lean ground turkey
  • 1 ½ pound flank steak
  • 1 small rotisserie chicken or 1 large (8-ounce) chicken breast
  • 1 pound (4) thinly sliced ​​chicken breast cutlets
  • 1 ½ pound large peeled and deveined shrimp
  • 2 ounces of reduced baking soda sliced ​​deli ham
  • 1 packet of bacon cut in the middle

Grain*

  • 1 packet of unbleached all-purpose flour
  • 1 small packet of quick oatmeal
  • 1 pack of wholegrain rolls with 100 calories (I like Martins)
  • 1 pack of baked tortilla chips (or buy corn tortillas and make your own)
  • 1 pack of whole wheat pasta (such as capellini, rotini or fusilli)
  • 1 packet of dry long grain or basmati rice
  • 1 small packet of seasoned breadcrumbs
  • 1 small packet of seasoned panko crumbs

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
  • Light mayonnaise
  • cumin
  • sriracha sauce
  • Garlic powder
  • Onion powder
  • White balsamic vinegar (I like Dellallo)
  • Red wine vinegar
  • Chili powder
  • paprika
  • oregano
  • thyme
  • Bay leaves
  • Ketchup
  • Worcester sauce
  • NuNaturals Vanilla Liquid Stevia (or sweetener of your choice)
  • Soy sauce*
  • honey
  • Vanilla extract
  • Pure maple syrup
  • Dijon mustard
  • Yellow mustard
  • Thai sweet chili sauce
  • sesame oil
  • Sesame seeds
  • Seasoning salt

Dairy products & other chilled items

  • 2 dozen large eggs
  • 1 small tub of whipped cream cheese
  • 1 (17.5-ounce) tub of non-fat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 small can of fat-free sour cream
  • 1 small can of 4% milk fat small quark cottage cheese
  • 1 pint of low-fat buttermilk
  • 1 (4-ounce) pack of soft goat cheese
  • 1 medium-sized block of reduced-fat Swiss cheese
  • 1 small box of butter
  • 1 small piece of fresh Parmesan or Pecorino Romano cheese
  • 1 small bag of reduced-fat cheddar (optional, for turkey taco salad wraps)
  • 1 (8-ounce) container of unsweetened vanilla-almond milk

Canned food and jarred

  • 3 (15 to 16 ounce) cans of black beans
  • 1 (4-ounce) can of tomato sauce
  • 1 (5-ounce) can of white tuna
  • 1 small glass of capers
  • 1 medium jar of dill pickles
  • 1 small jar of peanut butter
  • 1 small can / glass of chipotle peppers in Adobo

Frozen

  • 1 small bag of blueberries
  • 1 small bag of peeled edamame

Other dry goods

  • baking powder
  • 1 small packet of raw almonds (if you buy from the large container, you will need ½ cup)
  • Granulated sugar (optional, for oat waffles)

Non-food items

  • Aluminum foil (I like Reynolds Wrap Non-Stick)

* You can buy gluten-free if you wish

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