Free 7 days including breakfast, lunch and dinner ideas and shopping lists, flexible weight loss meals plan. All recipes include macros and weightwater points.
Free 7 days healthy meal plan (July 7-13)
If we say goodbye on the weekend filled with fireworks and festivals, summer will be filled with high equipment! I felt so much at night when I turned on the stove that night. Why don’t the salad make a heavy lifting? I am not only satisfied with dinner but also finish some favorites, but some are perfect for preparing meals. Barbecue Chicken Salad, Taco Salad, This refreshing tuna fork salad recipe, think of bold taste and fresh ingredients!
If you are new to my meal plan, I can see this free, 7 days a flexible healthy meal plan (you can see an old meal plan) as a guide. Many shaking rooms For you Add more foodYou can search for recipes in the exponential by changing the recipe for coffee, drinks, fruits, snacks, desserts, wine, etc. Depending on your goal, you should target at least 1500 calories a day. The size is not all right, and the range is scored according to the goal, age, and weight.
There is also a list of accurate and organized grocery foods that make food shopping much easier and make stress much easier. Save money and time. You will eat less often, waste less food and have everything you need to track you.
Finally, if you are in Facebook, you can join my SKINNYTASTE FACEBOOK community that shares the recipes that everyone produces. I like all the ideas that everyone shares! To enter the email list, you can subscribe here so that you can subscribe here. Do not miss a meal plan!
Ultimate skinnytaste meal planner
Get SKINYTASTE ULTIMATE MEAL Planner! For 52 weeks, Spiral Bound Feal Planner has a meal plan for a week. If you want, you can sprinkle the refrigerator. I also included the space because I like to start a week with thanks, positive and intention. I hope you love this as much as I do!
Buy SkinnyTaste Meal Planner here.
As food prices soar, many people need to adjust their meals, scaly,/or more creative. One of the best ways to maintain health and healthy eating habits within the budget is a meal plan. You can join relish+to get a more 5 -day budget -friendly meal plan (get a 14 -day free trial!)
Meal Plan:
It is designed to provide breakfast and lunch Monday-Friday, and dinner and all meals on Saturdays and Sundays are designed to serve four families. Some recipes make enough food for two nights or have lunch the next day. The list of groceries is comprehensive and includes everything you need to eat in the plan.
Monday (7/7)
B: Mushroom Siumchi Scramble Egg 1 piece of grain toast
L: Cranberry Chicken Salad on Apple Pieces (Recipe X 2)
D: Cottage Cheese Cacio E PEPE with ¼ Golden Litish Salad
Total calories: 1,349*
Tuesday (7/8)
B: Green Smoothie
L: Cranberry Chicken Salad in Apple Pieces
D: Peach Salsa and Mexican Street Corn and Baked Shrimp Taco
Total calories: 1,125*
Wednesday (7/9)
B: Mushroom Siumchi Scramble Egg 1 piece of grain toast
L: Cranberry Chicken Salad in Apple Pieces
D: Galun beef and broccoli stir -fry with ¾ cup brown rice
Total calories: 1,311*
Thursday (7/10)
B: Green Smoothie
L: Cranberry Chicken Salad in Apple Pieces
D: One lettuce with a lot of juicy turkey with pumpkin with pumpkin bread, 2 pieces of tomato and air fryer sweet potato fried (recipe x 2)
Total calories: 1,212*
Friday (7/11)
B: Mushroom Siumchi Scramble Egg 1 piece of grain toast
L: One leaf lettuce and two sliced tomatoes with a lot of water remaining moisture
D: A baked salmon with Avocado and Houston’s couscus salad
Total calories: 1,234*
Saturday (7/12)
B: Arugula salad and spinach ricotta quiche
L: Turkish club with 8 baby carrots (recipe x 4)
D: dinner
Total calories: 700*
Sunday (7/13)
B: The remaining spinach ricotta Quiche 1 cup mixed strawberry
L: Rainbow Quinnoa Salad with lemon dressing
D: A baked chicken sandwich with a creamy cucumber salad
Total calories: 1,163*
*This is just a guide, and women should target about 1500 calories a day. There is a useful calculator that estimates calorie demands. We have left many shaking spaces that can add more foods such as coffee, drinks, fruits, snacks, desserts, and wine.
*Google Doc
Shopping list
Produce
- 4 intermediate apples (all sweet varieties)
- 1 (12 ounces) Container Fresh Strawberry
- 2 (6 ounces) Container fresh strawberry (selection)
- 2 small bananas
- 1 Big Peach
- 4 Large lemon in the middle plus
- 4 intermediate lime
- 2 small (5 ounces) have avocados
- 1 medium head garlic
- 1 (1 inch) Sculpture fresh ginger
- One middle yellow bell pepper
- 2 middle cucumbers
- 2 mini (Persian) cucumber (if you want small English 1 or less)
- 1 Midpact
- ¾ Pound slice mushroom
- One small celery
- One small bag baby carrot
- Three small carrots (or one small bag free pars)
- ¼ pound Brussels bean sprouts (or one small bag free part)
- Four middle or three large golden beets
- 1 small group
- 4 middle sweet potatoes
- 1 big hair broccoli flower
- 2 ounce (1 cup) snap peas
- Intermediate ear
- ½ little hair purple cabbage (or one small bag free par)
- ½ little hair green cabbage (or one small bag free par)
- 1 small hair iceberg lettuce
- 1 (1 pound) shells/bag baby spinach
- 1 (1 pound) Joong Yong/Bag Baby Aru Gula
- 1 small crowd
- 1 Small Dock/Courage Fresh Basil
- 1 Small Dock/Courage Fresh Deal
- 1 Small Dock/Courage Fresh Mint
- 1 with a small group of fresh sealants
- 1 Little Fresh Fresh Italian Parsley
- 1 (1 pound) Container cherry or grape tomato
- Tomatoes with four middle plus two large vines
- 1 Medium red onion
- One small plus 1 medium yellow onion
Meat, poultry and fish
- 1 bulgogi chicken
- 1 ½ pound (4) Chicken breasts without bones and no skin
- 1 Pound 93% Lean Ground Turkey
- 1 pound 93% dry beef
- 1 Package -centered bacon
- ¾ Pound Slice Delhi Turkey (I like the head of a wild boar)
- 1 ½ pound peel off the jumbo shell and the shrimp
- 1 ½ pound (4) Wild salmon fillet
Seasoning and spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or Mist Oil Mr.)
- Kosher salt (I like diamond crystals)
- Pepper grinder (or fresh pepper)
- Regular or light mayonnaise
- Dijon mustard
- Rice vinegar
- starch
- Chili powder
- Cayenne pepper
- Reduced sodium soy sauce*
- Sesame oil
- Grilled sesame seeds
- honey
- Balsamic vinegar
- Garlic powder
- paprika
- Sriracha source
- Red wine vinegar
Dairy and other. Refrigerator
- 1 18 Pack Big egg
- 1 (9 inch) deep dish pie crust
- 1 (15 ounces) Container parts Skim Ricotta Cheese
- 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (6 ounces) Container Plain Greek Yogurt
- 1 (16 ounces) Container non -fat Greek yogurt
- 1 (8 ounces) Container debris
- 1 Pint Martial Arts Vanilla Almond Milk (or selected Milk)
- One small package cotija cheese
- 1 small package goat cheese
- 1 medium wedge fresh parmesan cheese
- One small wedge fresh Peco Romano Romano Cheese (Cacio de PEPE can serve additional 2 tablespoons of pharmacic acid.
- 1 (8 ounces) Bag crushed partskmozzarella cheese
gig*
- 1 Lumps Slice Grain Bread (I like Dave’s killer bread)
- One small package corn corn (8)
- One large package whole wheat hamburger bread or roll (9)
- One small package dry Quion noah (or 4 cups of pre -cooked 4 cups)
- One small package dry brown rice (or 3 cups in advance)
- 1 Package protein spaghetti (e.g. Barilla Protein+)
- One small package dry whole wheat cousus
- 1 Package Seasoning whole wheat bread crumbs
Canned and JARRED
- One small jar peanut butter or powdered peanut butter
- 1 (32 ounce) Sodium chicken broth reduced by caron
- One large jar deal pickle chip
etc. textile
- 1 Small package Unidentified protein powder (for green smoothies)
- cornstarch
- One small package dried cranberry (2 tablespoons are required if purchased from a bulk barrel)
- A small package raisins 1 (if you buy from bulk beans, you need ½ cups)
- One small package shell pistachio (if you buy from Bulk Bin, you need ¼ cup)
- One small package slice almond (1/3 cup is required if you buy from Bulk Bean)
Non -food
*If you want, you can buy gluten for free
