7 Day Wholesome Meal Plan (Might 31-June 6)

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7 Day Healthy Meal Plan (May 31-June 6)

Posted May 28, 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

Remembrance day! Can you believe we're almost halfway through this year? I can't, but I'm grateful to those in uniform who made the ultimate sacrifice, and I'm grateful that things are going back to normal! If you love burgers, pasta salads, or desserts, you've come to the right place to try some great recipes! Just a few of my favorites are the super light macaroni salad with tomatoes, the red, white and blueberry trinkets, and the Easy Inside Out Turkey cheeseburger. 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 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 move 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 (5/31)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Greek pasta salad (5B 5G 5P) and grilled shrimp and scampi skewers (1B 3G 1P)
D: Salsa Verde Burger (7B 7G 7P) and Rainbow Potato Salad (5B 5G 2P)
Total: WW points 18B 24G 15P, calories 1,153 *

TUESDAY (6/1)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Vegetarian tacos with black beans (9B 11G 9P) with coriander, lime and cauliflower rice (1B 1G 1P)
Total: WW points 19B 22G 19P, calories 995 *

WEDNESDAY (6/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with 8 baby carrots (0B 0G 0P)
Total: WW points 12B 19G 12P, calories 936 *

THURSDAY (6/3)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Turkey-stuffed peppers (5B 5G 3P) and a green salad * (1B 1G 1P)
Total: WW points 15G 16G 13P, calories 896 *

FRIDAY (6/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and 1 slice of whole grain bread (3B 3G 3P)
L: LEFTOVER Turkey-stuffed peppers (5B 5G 3P) and a green salad (1B 1G 1P)
D: Lobster Roll Pasta Salad (6B 7G 6P)

Total: WW points 16B 21G 14P, calories 910 *

SATURDAY (6/5)
B: Banana Pancake Muesli (5B 6G 5P)
L: BLT salad with avocado (5B 5G 5P)
D: DINNER FROM OR ORDER IN

Total: WW points 10B 11G 10P, calories 469 *

SUNDAY (6/6)
B: Cottage cheese egg and sausage frittata (3B 7G 3P) and 1 cup melon (0B 0G 0P)
L: Open-faced tuna melt sandwich (recipe x 2) (4B 5G 4B) with an apple (0B 0G 0P)
D: Grilled pork cumin fillet (3B 3G 2P) with black bean, avocado, cucumber and tomato salad (2B 3G 2P)

Total: WW points 12B 18G 11P, calories 900 *

* 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.
* Green salad contains 7 ½ cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette. Set aside 1 serving of lettuce for lunch on Friday.

* Google Doc

Print shopping list

Shopping List

To produce

  • 5 medium apples (any variety)
  • 2 large bananas
  • 1 (12 ounce) container of fresh strawberries
  • 2 (6 ounce) containers of fresh berries (your choice)
  • ¼ pound of red seedless grapes
  • 1 medium melon
  • 1 medium plus 5 large lemons
  • 4 medium limes
  • 1 medium orange bell pepper
  • 1 medium PLUS 3 large red peppers
  • 2 small (5 ounces) PLUS 3 medium (6 ounces) Hass avocados
  • 3 Persian (mini) cucumbers
  • 1 large English cucumber (can accommodate 3 additional Persian cucumbers in Greek pasta salad if desired)
  • 1 medium cucumber
  • 1 medium headed cauliflower
  • 1 (1 pound) bag of baby carrots
  • 2 medium-sized carrots
  • 1 small bunch of celery
  • 1 medium sized garlic
  • 1 large bunch of spring onions
  • 1 ½ pounds of multi-colored baby potatoes
  • 1 small bundle of fresh coriander
  • 1 medium fresh Italian parsley
  • 1 small bundle / container of fresh oregano (optional side dish for Greek pasta salad. You can add another herb if you wish)
  • 1 small bunch / container of fresh dill
  • 1 (1 pound) bag / clamshell mixed green
  • 1 small bundle of baby spinach
  • 2 medium-sized romaine lettuce
  • 2 dry pints of cherry or grape tomatoes
  • 5 Roma tomatoes
  • 3 medium-ripe tomatoes
  • 1 medium red onion
  • 1 small yellow onion

Meat, poultry and fish

  • 1 pound peeled and deveined large shrimp
  • 1 pound cooked lobster meat (from 1 1/4 pounds (4) whole lobsters or (4 ounces) tails)
  • 1 ¼ pound (4) 93% lean ground beef patty
  • 1 pound of 93% lean ground turkey
  • 1 2/3 pound (3 large) boneless and skinless chicken breasts
  • 1 Italian chicken sausage Link
  • 1 packet of bacon in the middle
  • 1 (18 oz) pork tenderloin

GRain *

  • 1 (1 pound) packet of small pasta (such as rotini, cavatappi, or flies)
  • 1 (1 pound) pack of Cavatappi pasta (I like Delallo)
  • 1 pack of 100 calorie wholemeal potato rolls (like Martins)
  • 1 loaf of whole wheat bread (I like Dave & # 39; s Killer Bread)
  • 1 pack of hard corn taco mussels (like Old El Paso Stand & # 39; n Stuff)
  • 1 pack of unbleached all-purpose flour
  • 1 small pack of dry brown rice (or 1½ 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)
  • paprika
  • Smoked peppers
  • Chilli powder
  • Garlic powder
  • cumin
  • oregano
  • Red wine vinegar
  • Light mayonnaise
  • Vanilla extract
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Sriracha
  • Cayenne pepper
  • Crushed red pepper flakes
  • Yellow mustard

Dairy & Miscellaneous Chilled Items

  • 1 (pack of 18) large eggs
  • 1 (8 ounce) packet of low fat pepper jack cheese (I like sargento)
  • 1 pack (8 ounces) of sliced ​​reduced fat cheddar or American cheese
  • 1 sachet (8 ounces) of crushed regular or low-fat cheddar cheese
  • 1 pint of 1% buttermilk
  • 1 (16 ounce) tub of low-fat cottage cheese (I like good culture)
  • 1 small piece of feta cheese
  • 1 small parmesan cheese
  • 1 (6 oz) container of 2% Greek yogurt
  • 1 container (6 oz) of 0% Greek yogurt
  • 1 small pint of whipped cream or container of whipped cream (optional for banana pancake muesli)

Potted and shaken

  • 2 (4.5 oz) cans of tuna in water
  • 2 (15.5 oz) cans of black beans
  • 1 (15 ounce) can chickpeas
  • 1 (4 oz) can or (4.25 oz) tube tomato paste
  • 1 (8 ounce) can of tomato sauce
  • 1 medium-sized dill pickle chips
  • 1 (32 ounce) carton of low or reduced sodium chicken broth
  • 1 small glass of salsa verde
  • Pitted 1 small glass of Kalamata olives

Other dry goods

  • 1 small pack of roasted peeled pistachios (you need 2 tablespoons when buying from the large container)
  • 1 small pack of pecans or walnuts (you need 2 tablespoons when buying from the large container)
  • baking powder
  • Colored sprinkles (optional for banana pancake muesli)

Non-food items

* If you wish, you can buy gluten-free

Print shopping list

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