Thursday, May 23, 2024

Free 7 Day Healthy Meal Plan (Dec 4-10)

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste Simple promo banner

Free 7 Day Healthy Meal Plan (Nov 27- Dec 3)

Looking for that perfect present for the holidays? Why not share the love of cooking with the Skinnytaste Simple cookbook (my easiest cookbook yet!)? Take it a step further and make a gift basket with ingredients from your favorite recipe!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

See also  The Restaurants Behind Korean Barbecue’s Exciting Next Wave

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (12/4)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D:Tofu Tacos with Potatoes and Jalapenos with Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,153*

TUESDAY (12/5)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Easy Lasagna with a green salad**

Total Calories: 1,075*

B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad (½ recipe)
D: LEFTOVER Easy Lasagna with a green salad

Total Calories: 1,113*

B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad
D: Air Fryer Chicken Bites with Crispy Oven Roasted Baby Potatoes and Lemon Brussels Sprouts

See also  Easy Pizza Salad Recipe | The Recipe Critic

Total Calories: 1,075*

FRIDAY (12/8)
B: Overnight Oats
L: Italian Sub Broccoli Salad
D: Fish Florentine with Mashed Cauliflower

Total Calories: 1,022*

B: Babka Inspired Bagels # with 1 tablespoon butter and an orange
L: LEFTOVER Air Fryer Chicken Bites with Arroz Congri and 1 ounce avocado

Total Calories: 743*

SUNDAY (12/10)
B: Huevos Pericos (recipe x 2) with 1 slice whole grain bread and 1 ounce avocado
L: Pepperoni Pizza Bites with 8 baby carrots
D: Quick Beef Chili with Cornbread Muffins

Total Calories: 1,223*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette

#Double dough recipe for lunch Sunday

*Google doc

Source link

Related Articles

Java Burn Review

Java Burn Review

Boost your metabolism, increase energy, and burn fat with Java Burn. Made with natural ingredients and no fillers or stimulants. Try it risk-free!

Latest Articles