FitnessTRENDz360
No Result
View All Result
Friday, March 24, 2023
  • Home
  • Health
  • Workout
  • Weight Loss
  • Food
Subscribe
FitnessTRENDz360
  • Home
  • Health
  • Workout
  • Weight Loss
  • Food
No Result
View All Result
FitnessTRENDz360
No Result
View All Result
Home Food

7 Day Healthy Meal Plan (Dec 28-Jan 3)

by admin
December 27, 2020
in Food
0
7 Day Healthy Meal Plan (Dec 28-Jan 3)
152
SHARES
1.9k
VIEWS
Share on FacebookShare on Twitter


posted December 26, 2020 by Gina

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.

7-Day Healthy Meal Plan

I hope everyone had a wonderful holiday! As we look to ring a new year in (and good riddance to 2020) I am always curious as to different family traditions done on NYE to bring luck for the upcoming year. What are some of yours? We like to eat black eyed peas and collard greens – which represent prosperity, luck and money (and both are in this weeks meal plan). It is also said that pork represents wealth. prosperity and progress and don’t forget some lentils for good luck too! I also like the Asian tradition of eating long noodles (representative of lengthening your life) but you have to eat the whole noodle long without breaking it! So here’s to 2021….cheers!!

Why Should Everyone Meal Plan?

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 helps you stick to your goals!

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (12/28)
B: 1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Butternut Pear Soup (2B 2G 2P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 20B 25G 20P, Calories 898**

TUESDAY (12/29)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 22B 27G 17P, Calories 934**

WEDNESDAY (12/30)
B:  1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 23B 23G 21P, Calories 934**

THURSDAY (12/31)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: 1 cup Black-Eyed Pea Dip (3B 7G 3P) with 10 whole grain pita chips (4B 4G 4P)
D: Slow Cooker Pernil (6B 6G 6P) with ¾ cup brown rice (5B 5G 0P) and Sauteed Collard Greens with Bacon (1B 2G 1P)

Totals: WW Points 26B 31G 18P, Calories 1,178**

FRIDAY (1/1)
B: Bacon Egg and Avocado Breakfast Sandwich*** (6B 10G 6P)
L: Changua (4B 6G 4P)
D: Sheet Pan Shrimp Oreganata (3B 5G 3P) with Cacio de Pepe Brussels Sprouts (6B 6G 6P)
Totals: WW Points 19B 27G 19P, Calories 1,086**

SATURDAY (1/2)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounce lox (0B 1G 0P), sliced tomato (0B 0G 0P) and red onion and an orange (0B 0G 0P)
L: Antipasto Salad (recipe x 4) (6B 6G 6P)
D: ORDER IN!

Totals: WW Points 12B 14G 12P, Calories 626**

SUNDAY (1/3)
B: Baked Oatmeal with Pears, Bananas and Walnuts (6B 6G 4P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken Cacciatore (3B 3G 3P) over 1 cup whole wheat spaghetti (5B 5G 0P) and a green salad # (1B 1G 1P)

Totals: WW Points 22B 23G 15P, Calories 880**

*Grilled cheese includes 2 slices thin Dave’s Killer bread and 1.5 ounces (2 slices) cheddar cheese.
**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.
***Make a double batch of bagels for breakfast Saturday.
# Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, chickpeas and 2 scallions with ¼ cup light vinaigrette.

*Google doc

Shopping List

Produce

  • 2 small and 2 medium pears
  • 1 small and 2 large bananas
  • 7 medium oranges
  • 4 medium limes
  • 2 medium lemons
  • 2 small (5-ounce) and 1 medium (6-ounce) and 1 large (6-ounce) Hass avocados
  • 3 medium and 2 large shallots
  • 2 medium heads garlic
  • 2 large English cucumbers
  • 3 medium jalapeños (1 is optional for Black-Eyed Pea Dip)
  • 1 (2-inch) piece ginger
  • 1 large (14-ounce) sweet potato
  • 10 ounces (2 medium) Yukon gold potatoes
  • 2 pounds (1 medium) butternut squash
  • 1 small head cauliflower
  • 1 pound Brussels sprouts (or 14 ounces pre-shredded)
  • 1 small and 1 medium red bell pepper
  • 1 medium green bell pepper
  • 1 small bunch celery
  • 4 medium carrots
  • 2 medium bunches scallions
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 (5-ounce) bag/container mixed baby greens
  • 2 medium heads Romaine lettuce
  • 1 medium bunch collard greens
  • 2 dry pints cherry or grape tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 medium heirloom tomato
  • 1 medium white onion
  • 1 small red onion
  • 1 small and 1 medium yellow onion

Meat, Poultry and Fish

  • 1 pound 93% lean ground chicken
  • 1 pound 95% lean ground beef
  • ½ pound 93% lean ground turkey
  • 1 small package turkey pepperoni
  • 1 package sliced prosciutto
  • 1 package center-cut bacon
  • 3 pounds boneless lean pork shoulder blade roast
  • 2 pounds (about 20) extra jumbo or colossal shrimp
  • 1 ¾ pounds (4) bone-in chicken thighs
  • ½ pound lox (smoked salmon)

Grains*

  • 1 loaf whole grain thin-sliced bread (I like Dave’s Killer Bread)
  • 1 large bag tortilla chips
  • 1 bag whole grain pita chips
  • 1 package quick oats
  • 1 small package low fat grano1a
  • 1 package dry brown rice (or 3 cups pre-cooked)
  • 1 small package unbleached all-purpose flour
  • 1 package whole wheat spaghetti
  • 1 package whole wheat breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Unfiltered apple cider vinegar
  • Red wine vinegar
  • Nutmeg
  • Smoked paprika
  • Chili powder
  • Oregano
  • Cumin
  • Crushed red pepper flakes
  • Cinnamon
  • Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
  • Pure maple syrup
  • Vanilla extract
  • Bay leaves
  • Light vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 (8-ounce) package reduced fat shredded sharp cheddar cheese
  • 1 (8-ounce) package part-skim shredded mozzarella cheese (I like Polly-O)
  • 1 package sliced cheddar cheese
  • 1 (4-ounce) package goat cheese
  • 1 small tub light cream cheese
  • 1 (17.5-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
  • 1 small box unsalted butter
  • 1 medium wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 1 ½ tablespoons Parmesan in Shrimp Oreganata, if desired)
  • 1 quart 2% milk
  • 1 (8-ounce) container skim milk (or milk of your choice)

Canned and Jarred

  • 1 small jar peanut butter
  • 1 (15-ounce) can chickpeas
  • 1 (13.6-ounce) can coconut milk
  • 1 (14-ounce) can petite diced tomatoes
  • 1 (14-ounce) can crushed tomatoes
  • 1 small jar pitted green or black olives
  • 1 small jar pepperoncini
  • 1 small jar roasted red peppers
  • 1 jar Giardiniera (I used Victoria brand)
  • 1 small jar apple butter (or ingredients to make your own)
  • 1 (15-ounce) can no salt added black eyed peas
  • 1 (32-ounce) carton reduced or low sodium chicken broth
  • 1 (32-ounce) carton chicken or vegetable broth

Frozen

Misc. Dry Goods

  • 1 bottle dry white wine
  • Baking powder
  • 1 small bag hazelnuts or pecans
  • 1 small bag chopped walnuts

Non-Food Items

*You can buy gluten free, if desired

posted December 26, 2020 by Gina



Source link

  • Trending
  • Comments
  • Latest
Your Colorful Guide to Santa Fe, New Mexico

Your Colorful Guide to Santa Fe, New Mexico

June 8, 2022

4 Ways To Have a Fitness-Minded Memorial

June 8, 2022

Grilled Tuna over Arugula with Lemon Vinaigrette

June 7, 2022
DOT rolls out Calabarzon Culinary Caravan

DOT rolls out Calabarzon Culinary Caravan

June 6, 2022
WORKOUT WITH ME FOR A WHOLE WEEK! MY ACTUAL WORKOUT ROUTINE..

WORKOUT WITH ME FOR A WHOLE WEEK! MY ACTUAL WORKOUT ROUTINE..

0
Kale and Butternut Squash Salad with Pears and Almonds

Kale and Butternut Squash Salad with Pears and Almonds

0
Study: Could Microbe Manipulation Offer An Alternative To Weight Loss Surgery? | Weight Loss Denver | Weight Loss Seattle | Phentermine Pills

Study: Could Microbe Manipulation Offer An Alternative To Weight Loss Surgery? | Weight Loss Denver | Weight Loss Seattle | Phentermine Pills

0
Tea Time: Bonavita Electric Kettle

Tea Time: Bonavita Electric Kettle

0
Camiguin Isle be There: Camiguin launches tourism rebranding theme

Camiguin Isle be There: Camiguin launches tourism rebranding theme

March 24, 2023

Healing From Abuse Through Art and Nature

March 24, 2023

Philippines to join ADEX 2023 – the largest international dive travel and tourism event in Singapore

March 24, 2023
Shrimp Parmesan Hero – Skinnytaste

Shrimp Parmesan Hero – Skinnytaste

March 23, 2023
FitnessTRENDz360

We publish a comprehensive news feed covering all news relevant to the Fitness and Health. Ketogenic diet and lifestyle information, motivation, and education. Living the high fat, low carb life is the healthiest way to live.

Categories

  • Food
  • Health
  • Uncategorized
  • Weight Loss
  • Workout

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020

Recent Posts

Camiguin Isle be There: Camiguin launches tourism rebranding theme

Camiguin Isle be There: Camiguin launches tourism rebranding theme

March 24, 2023

Healing From Abuse Through Art and Nature

March 24, 2023

© 2021 FitnessTRENDz360.com

No Result
View All Result
  • Home
  • Health
  • Workout
  • Weight Loss
  • Food

© 2021 FitnessTRENDz360.com