7 Day Wholesome Meal Plan (June 14-20)

posted June 12, 2021 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner and a procuring record. Recipes embrace macros and WW Factors.

7 Day Healthy Meal Plan (June 14-20)

7-Day Wholesome Meal Plan

This Sunday we have a good time dad’s. Dad’s of all shapes, sizes and types. Joyful  father’s day to the cool dad’s, the geeky dad’s, the game dad’s, these which are blood, and those who selected to step in and step up. We love and thanks all!! If you’re fortunate sufficient to nonetheless have your dad with you—give him some additional love and hugs this 12 months! After what all of us went by in 2020, make each second depend!

Why Ought to Everybody Meal Plan?

Meal planning is a good way to prepare your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you follow your targets!

About The Meal Plan

Should you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. It is best to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery procuring a lot simpler and far much less irritating. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every part you want available to assist maintain you on observe.

Lastly, for those who’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the email list, you’ll be able to subscribe here so that you by no means miss a meal plan!

Additionally, for those who don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2020! There was a print error final 12 months, nevertheless it’s excellent now! You’ll be able to order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. Whereas we actually imagine there isn’t a one dimension matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the things is Weight Watchers pleasant, I included the up to date WW Blue SP to your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and contains every part you could make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I exploit usually, so it’s possible you’ll have already got quite a lot of them.

And final, however definitely not least, this meal plan is versatile and practical. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if crucial, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know for those who’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (6/14)
B: Easy Bagel Recipe* (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup uncooked almonds (5B 5G 5P)
D: Spicy Black Bean Burgers with Chipotle Mayonnaise (5B 8G 4P) with 1 cup uncooked carrots and child bell peppers (0B 0G 0P) and Low-Fat Buttermilk Ranch Dressing (1B 2G 1P)

Totals: WW Factors 18B 31G 23P, Energy 1,107**

TUESDAY (6/15)
B: Easy Bagel Recipe (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup uncooked almonds (5B 5G 5P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with Best Guacamole (3B 4G 3P) and 10 baked tortilla chips (3B 3G 3P)

Totals: WW Factors 18B 33G 29P, Energy 1,109**

WEDNESDAY (6/16)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced pink onion, cucumbers and tomatoes (0B 0G 0P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)

Totals: WW Factors 22B 24G 22G, Energy 958**

THURSDAY (6/17)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced pink onion, cucumbers and tomatoes (0B 0G 0P)
L: LEFTOVER Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) over 2 cups combined greens (0B 0G 0P) with 2 tablespoons LEFTOVER Low-Fat Buttermilk Ranch Dressing (1B 1G 1P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P)

Totals: WW Factors 20B 23G 19P, Energy 895**

FRIDAY (6/18)
B: PB + J Smoothie (9B 9G 9P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Bangin’ Grilled Shrimp Skewers # (2B 3G 2P) and Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Totals: WW Factors 21B 25G 21P, Energy 865**

SATURDAY (6/19)
B: Asparagus and Swiss Cheese Frittata (2B 4G 2P) with 1 ½ cups combined greens (0B 0G 0P), 1 teaspoon olive oil (1B 1G 1P) and juice from 1 lemon wedge
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: DINNER OUT or ORDER IN!

Totals: WW Factors 9B 12G 9P, Energy 595**

SUNDAY (6/20)
B: High Protein Oat Waffles (3B 4G 1P) with 1 tablespoon maple syrup (3B 3G 3P) and ½ cup combined berries (0B 0G 0P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (recipe x 4) (3B 5G 3P)
D: Cubano Chicken (4B 6G 4P), Arroz Congri (4B 6G 4P) and Sauteed Baby Zucchini (2B 2G 2P)
Totals: WW Factors 19B 26G 17P, Energy 944**

*Make bagels Sunday night time, if desired.

**That is only a information, girls ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
# Grill an additional 10 ounces shrimp (seasoned with simply seasoning salt) for lunch Saturday.

*Google doc

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