7 Day Wholesome Meal Plan (Might 10-16)

posted Might 7, 2021 by Gina

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

7-Day Wholesome Meal Plan

Glad Mom’s Day to all of the mothers on the market! I do know that I’m grateful each single day for my mother and this previous yr has taught me to treasure each day and make each second depend. Don’t neglect that Skinnytaste meal kits will nonetheless be out there on Home Chef for a restricted time by way of Might and June! Get scrumptious, dietitian-approved recipes with each ingredient you want delivered proper to your door. Simply search for my Skinnytaste badge on the menu. Use Promo Code: SKINNYTASTE for $90 Off (new customers only)!

Why Ought to Everybody Meal Plan?

Meal planning is an effective way to arrange your meals for the week forward. You additionally save money and time within the grocery store! And naturally, planning forward helps you persist with your objectives!

About The Meal Plan

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

There’s additionally a exact, organized grocery checklist that can make grocery purchasing a lot simpler and far much less traumatic. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have the whole lot you want available to assist maintain you on monitor.

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

Additionally, should you 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 yr, however it’s excellent now! You’ll be able to order it here!


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 really consider there is no such thing as a one measurement suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the pieces 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 would like or simply use this for inspiration!

The grocery checklist is complete and consists of the whole lot that you must make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you could have already got quite a lot of them.

And final, however actually not least, this meal plan is versatile and practical. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if needed, you may transfer some issues round to make it work along with your schedule. Please let me know should you’re utilizing these plans, this may assist me resolve if I ought to proceed sharing them!

MONDAY (5/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Low-Yolk Egg Salad (1B 3G 1P) on 1 slice entire grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Totals: WW Factors 20B 25G 13P, Energy 1,028*

TUESDAY (5/11)
B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Low-Yolk Egg Salad (1B 3G 1P) on 1 slice entire grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)

Totals: WW Factors 19B 25G 19P, Energy 1,062*

B:  Egg, Tomato and Scallion Sandwich (4B 6G 4P)
L: LEFTOVER Grilled Steak Fajitas (10B 14G 10P)
D: Easy Shredded Harissa Chicken (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) , ½ cup cucumber (0B 0G 0P) and ¼ cup Tzatziki (0B 0G 0P)

Totals: WW Factors 21B 28G 16P, Energy 1,049*

B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with 1 cup grapes (0B 0G 0P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: WW Factors 18B 20G 14P, Energy 971*

FRIDAY (5/14)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with 1 cup grapes (0B 0G 0P)
D: Seattle Asian Salmon Bowls* (7B 10G 4P)

Totals: WW Factors 16B 23G 13P, Energy 986*

B: High Protein Oat Waffles (3B 4G 1P) with 1 cup sliced strawberries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Salmon Avocado Salad (5B 8G 5P)

Totals: WW Factors 11B 15G 9P, Energy 548*

SUNDAY (5/16)
B: Harissa Eggs in Purgatory (0B 2G 0P) with 1 slice entire grain toast (3B 3G 3P)
L: Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: Broiled 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)

Totals: WW Factors 14B 28G 18P, Energy 892*

*That is only a information, ladies 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Prepare dinner an additional pound of salmon for lunch Saturday.

*Google doc

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