7 Day Wholesome Meal Plan (Could 10-16)

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7 Day Healthy Meal Plan (May 10-16)

Posted May 7, 2021 by Gina

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

7 Day Healthy Meal Plan

Happy Mother's Day to all of the mothers out there! I know that I am grateful for my mother every day and over the past year I have learned to appreciate every day and make every moment count. do not forget that deephealing Meal Kits will be available on Home Chef for a limited time through May and June! Get delicious nutritionist-approved recipes with all the ingredients you need right at your doorstep. Just look for my deephealing badge on the menu. Use the promo code: SKINNY BUTTON for a $ 90 discount (only for new customers)!

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've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that will 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 (5/10)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Egg yolk salad (1B 3G 1P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Total: WW points 20B 25G 13P, calories 1,028 *

TUESDAY (5/11)
B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Egg yolk low egg salad (1B 3G 1P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)

Total: WW points 19B 25G 19P, calories 1,062 *

WEDNESDAY (5/12)
B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: LEFTOVER Grilled Steak Fajitas (10B 14G 10P)
D: Lightly shredded harissa chicken (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P), ½ cup of cucumber (0B 0G 0P) and ¼ cup of tzatziki (0B 0G 0P)

Total: WW points 21B 28G 16P, calories 1,049 *

THURSDAY (5/13)
B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with 1 cup of grapes (0B 0G 0P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 18B 20G 14P, calories 971 *

FRIDAY (5/14)
B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with 1 cup of grapes (0B 0G 0P)
D: Asian Salmon Bowls from Seattle * (7B 10G 4P)

Total: WW points 16B 23G 13P, calories 986 *

SATURDAY (5/15)
B: High protein oat wafers (3B 4G 1P) with 1 cup of sliced ​​strawberries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Salmon and Avocado Salad (5B 8G 5P)
D: ORDER!

Total: WW points 11B 15G 9P, calories 548 *

SUNDAY (5/16)
B: Harissa eggs in purgatory (0B 2G 0P) with 1 slice of wholemeal toast (3B 3G 3P)
L: Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: Fried or grilled Pollo Sabroso (3B 9G 7P) with Peruvian green sauce (1B 1G 1P) and Instant Pot Black Beans (0B 3G 0P) and grilled corn on the cob (0B 3G 0P)

Total: WW points 14B 28G 18P, calories 892 *

* 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.
** Cook an extra pound of salmon for Saturday lunch.

* Google Doc

Print shopping list

Shopping List

To produce

  • 2 medium apples (any variety)
  • ¾ pounds of red or green seedless grapes
  • 1 (1 pound) clamshell of fresh strawberries
  • 1 (6 ounce) clamshell fresh blueberries (optional, for smoothie bowls)
  • 1 small lemon
  • 2 medium sized cloves of garlic
  • 1 large zucchini
  • 2 large English cucumbers
  • 2 small cucumbers
  • 4 medium red peppers
  • 2 medium yellow peppers
  • 1 medium orange or green pepper
  • 1 medium-sized Poblano pepper
  • 3 small jalapenos
  • 1 ½ pound (3 large) Russet or New Potatoes
  • 3 small Hass avocados
  • 4 ears of medium size
  • 1 small pack of sprouts, such as daikon radish
  • 2 medium-sized spring onions
  • 1 small bunch / container of fresh dill
  • 1 small bundle / container of fresh chives 1 small bundle / container of fresh rosemary (if desired, sausage and potatoes can be dried in a pan)
  • 1 small bundle / container of fresh basil
  • 1 large bunch of coriander
  • 1 small bag / bunch of fresh spinach
  • 1 iceberg lettuce with a medium head
  • 1 small head of romaine lettuce
  • ½ red head cabbage with a small head
  • 1 pack of cherry or grape tomatoes
  • 2 medium-ripe tomatoes
  • 2 small red onions
  • 4 medium yellow onions
  • 1 medium white onion

Meat, poultry and fish

  • 1 ½ pound flank steak
  • 1 pound boneless and skinless chicken breast
  • 6 medium-sized bones with skin on chicken thighs
  • 2 pounds of wild salmon fillets
  • 1 packet of bacon in the middle
  • 1 pound of Italian chicken sausage
  • 6 ounces (about 6 slices) deli chicken or turkey breast

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 pack of Orzo pasta
  • 1 pack of whole wheat pasta (small) such as Ziti or Cavatappi (I like Delallo)
  • 1 pack (6 inch) flour tortillas
  • 2 small sandwich rolls (if desired, sliced ​​bread can be placed under the egg sandwich)
  • 1 small packet of oatmeal (or can put old-fashioned oats under and grind if desired)
  • 1 packet of dry brown rice (or 5 cups pre-cooked)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive oil spray (or get yourself a misto oil mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Green tabasco
  • Smoked peppers
  • coriander
  • Chili powder
  • cumin
  • Dried oregano
  • Garlic powder
  • Adobo spice (i like goya)
  • Sazon (I like Badia)
  • Regular or reduced sodium soy sauce *
  • White wine vinegar
  • Unfiltered apple cider vinegar (I like Braggs)
  • Red wine vinegar
  • Dried parsley
  • Dijon mustard
  • Yellow mustard
  • Maple syrup
  • Vanilla extract
  • honey
  • sesame oil
  • Rice wine vinegar
  • Mirin
  • Wasabi (in a tube)
  • Toasted sesame seeds
  • Regular or light mayonnaise

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 (17.5 oz) container of nonfat Greek yogurt (I like Fage or Stonyfield)
  • 1 small tub of partial skim ricotta
  • 1 small wedge of Pecorino Romano cheese
  • 1 bag of mozzarella cheese
  • 1 small carton of almond, oat or milk (you need half a cup)
  • 1 small carton of 4% milk small quark quark

Potted and shaken

  • 1 small glass of harissa sauce (I like Mina)
  • 1 (14.5 oz) can diced dainty tomato
  • 1 (32 ounce) carton of low sodium chicken broth
  • 1 jar of marinara (or ingredients to make your own)
  • 1 small jar of peanut butter

Frozen

  • 1 packet of blueberries
  • 1 packet of strawberries

Other dry goods

  • 1 packet of nori (roasted seaweed)
  • baking powder
  • Vanilla protein powder
  • Chia seeds (optional for smoothie bowl)
  • Granulated sugar (optional for oat waffles)
  • 1 pound of dry black beans
  • 1 small pack of chopped walnuts (you will need 1 tablespoon if you buy from the bulk container)

Non-food items

  • 1 packet of parchment paper

* If you wish, you can buy gluten-free

Print shopping list

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