7 Day Wholesome Meal Plan (April 26-Might 2)

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7 Day Healthy Meal Plan (April 26-May 2)

Posted April 23, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain macros and WW points.

7 Day Healthy Meal Plan

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you're new to my meal plans I have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, clear grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need on hand to keep up with what's happening.

If you're on Facebook join my deephealing Facebook community where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

THE DETAILS:

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

The grocery list is comprehensive and contains everything you need to make 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 you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. 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 helps me decide whether to keep sharing them.

MONDAY (4/26)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Baby noodle bowls with asparagus (9B 9G 9P) and green salad * (1B 1G 1P)
Total: WW points 18B 26G 18P, calories 884 **

TUESDAY (4/27)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: 2 chicken enchiladas (7B 8G 7P) with coriander, lime and cauliflower rice (1B 1G 1P)
Total: WW points 17B 23G 17P, calories 898 **

WEDNESDAY (4/28)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Classic egg salad (3B 6G 3P) over 2 cups of mixed green (0B 0G 0P) with an orange (0B 0G 0P)
D: Banh Mi Rice Bowls with Slow Cooker (10B 8G 3P)

Total: WW points 18B 22G 11P, calories 875 **

THURSDAY (April 29th)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: sheet pan with balsamic herbs, chicken and vegetables (3B 4G 3P)

Total: WW points 15B 19G 15P, calories 898 **

FRIDAY (April 30th)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Drunk Prawns (2B 4G 2P) with Easy Garlic Broccolini (1B 1G 1P) and 2oz Multi Grain Baguette (0B 0G 0P)

Total: WW points 14B 22G 14P, calories 987 **

SATURDAY (5/1)
B: Filled Bagel Balls # (5B 6G 5P) with 1 cup of mixed berries (0B 0G 0P)
L: Waffle salmon cake (recipe x 2) (2B 6G 2P) with 1½ cups of rocket (0B 0G 0P) and 1 tablespoon of light
Vinaigrette (1B 1G 1P)
D: ORDER!

Total: WW points 8B 13G 8P, calories 475 **

SUNDAY (5/2)
B: Asparagus pancetta potato hash (4B 6G 2P) with an orange (0B 0G 0P)
L: Pizza sausage rolls (8B 9B 8P)
D: Coconut Poached Chicken with Bok Choy and Mushrooms (3B 6G 3P) with ¾ cup of jasmine rice (4B 4G 4P)

Total: WW points 19B 25G 17P, calories 1,056 **

* Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Double batter recipe for Sunday lunch

* Google Doc

Print shopping list

Shopping List

To produce

  • 1 medium banana
  • 2 medium apples (any variety)
  • 5 medium oranges
  • 1 (12 ounce) container of fresh strawberries
  • 3 (6 ounce) containers of fresh berries (your choice)
  • 1 small Hass avocado
  • 4 medium limes
  • 2 medium lemons
  • 2 pounds of asparagus
  • 2 grapes broccolini
  • 1 medium PLUS 1 large English cucumber
  • 1 medium cucumber
  • 1 medium zucchini
  • 2 heads Baby Bok Choy or 1 small head (normal) Bok Choy
  • 2 medium radishes
  • 1 piece of fresh ginger
  • 2 medium sized cloves of garlic
  • 1 large shallot
  • 1 pack of shiitake mushrooms
  • 1 large cauliflower (except 1 cup for Thursday dinner)
  • 1 large red pepper
  • 2 small jalapenos
  • 1 small bell pepper, e.g. B. from a bird's eye view (optional and can, if desired, contain half a teaspoon of red pepper flakes in coconut chicken)
  • 1 pound of Yukon gold potatoes
  • 1 large bunch of spring onions
  • 1 small bag of shredded carrots
  • ½ head of red cabbage (or 1 small bag pre-shredded)
  • 1 (10 ounce) container of mixed greens
  • 1 (5 oz) container of baby arugula
  • 1 large bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small bundle / container of fresh basil
  • 1 small bunch / container of fresh chives (if desired, you can use spring onions to garnish egg salad)
  • 1 dry pint of cherry or grape tomato
  • 1 large red onion
  • 1 small yellow onion

Meat, poultry and fish

  • 3 ½ pounds of boneless and skinless chicken breasts
  • 5½ ounce (2) raw Italian chicken sausage links (I like premio)
  • 1 pound pork tenderloin
  • 1 pound peeled and deveined large or giant shrimp
  • 2 ounces pancetta

Grains *

  • 1 small loaf of sliced ​​wholemeal bread
  • 1 (8 ounce) multigrain baguette
  • 1 small pack of unbleached all-purpose or whole wheat flour
  • 1 small pack of seasoned panko
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 small pack of dry jasmine rice (or 3 cups pre-cooked. If desired, brown rice can be placed under coconut chicken)
  • 1 pack of baby noodle bowls
  • 1 pack (7 inch) low-carb whole wheat tortillas (such as La Tortilla Factory)

Spices and spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Crushed red pepper flakes
  • Black sesame seeds
  • sesame oil
  • Dijon mustard
  • Regular or light mayonnaise
  • Frank's Red Hot Sauce
  • Optional bagel ball toppings, such as bagel spices, poppy seeds, dried garlic flakes, and dried onion flakes
  • Anchovy paste
  • balsamic vinegar
  • Distilled white vinegar
  • Unfiltered apple cider vinegar (I like Braggs)
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Reduced Sodium Soy Sauce *
  • paprika
  • oregano
  • Chipotle chili powder
  • cumin
  • honey

Dairy & Miscellaneous Chilled Items

  • 1 (pack of 18) large eggs
  • 1 (6 oz) PLUS 1 (32 oz) container of nonfat Greek yogurt (I like Stonyfield or Fage)
  • 1 small box of unsalted butter
  • 1 small wedge-fresh Pecorino Romano cheese
  • 1 sachet (8 ounces) of shredded low-fat Mexican cheese (I like Sargento)
  • 1 box of low-fat cream cheese
  • 1 pack of sliced ​​provolone or mozzarella cheese

Potted and shaken

  • 1 small jar of peanut butter
  • 1 (15 ounce) can chickpeas
  • 1 (32 oz) glass of marinara sauce (or ingredients to make your own)
  • 1 small glass of pizza sauce (8 teaspoons of marinara can be placed under sausage rolls if desired)
  • 1 (8 oz) PLUS 1 (15 oz) can of tomato sauce
  • 1 (32 ounce) carton of regular or reduced sodium chicken broth
  • 1 (13.5 oz) can of coconut milk
  • 1 small can / glass of Chipotle Chillies in Adobo
  • 2 (6 ounce) cans of wild salmon
  • 1 small glass cap

Other dry goods

  • 1 small pack of chopped walnuts (if you buy from the large container, you will need 3 tablespoons)
  • 1 small pack of brown sugar
  • 1 small pack of granulated sugar
  • baking powder
  • 1 bottle of dry white wine
  • 1 small bottle of mussel juice

* If you wish, you can buy gluten-free

Print shopping list

Posted April 23, 2021 by Gina

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