Health

7-day healthy meal plan (September 13-19)

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Post September 10, 2021 go through Gina

Free for 7 days, flexible Weight loss meal plan Include breakfast, Lunch with dinner And shopping list. recipe Including macros and WW points.

7-day healthy meal plan

Did you know that September is one of the best times to pick apples? Gala and McIntosh are some of the first varieties to mature.Some of my favorite recipes that use up all autumn apples are mine The easiest Crockpot applesauce, this Delightful baked apples, Or try sweets for kids Donut shaped apple snack. For more recipes, just type “apple” in the search bar!

Why should everyone plan meals?

Meal plans are a great way to plan meals for the coming week. You can also save time and money in the supermarket! Of course, planning ahead can help you stick to your goals!Look at my new Skinnytaste meal planner You can book now!

About meal plans

If you are not familiar with my meal plan, I have been sharing these free, 7-day flexible healthy meal plans (you can check my previous Meal plan Here) as a guide, there is enough leeway for you to add more food, coffee, drinks, fruits, snacks, desserts, wine, etc., or change the recipe to your favorite meal, you can search recipe Of course index. Your goal should be approximately 1500 calories per day*.

There is also an accurate and organized grocery list, which can make grocery shopping easier and less stressful. Save you money and time. You will reduce the number of dining out, reduce wasted food, and you will have everything you need to help you stay on track.

Finally, if you join me on Facebook Skinnytaste Facebook community Everyone is sharing a photo of the recipe they are making, you can join here. I like all the ideas everyone shares!If you want to Email list, you can Subscribe here So you will never miss the meal plan!

detail:

Breakfast and lunch from Monday to Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes can provide enough leftovers for two nights or lunch the next day. Although we truly believe that there is no meal plan that suits everyone, we do our best to come up with something that will appeal to a wide range of people. Everything is friendly to weight watchers, for your convenience, I have included the updated WW Blue SP, you can change any recipe you want, or just use it for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals as planned. I even included brand recommendations for products I like and use frequently. Cross check your cabinets, because you will notice that I use a lot of condiments a lot, so you may already have a lot of condiments.

Last but not least, this meal plan is flexible and realistic.Have a lot of Maneuver for cocktails, healthy snacks, desserts and dinners. If necessary, you can move something to make it fit your schedule. If you are using these plans, please let me know, it will help me decide if I should continue to share them!

Monday (9/13)
B: 2 Fully cooked egg And a nectarine (0B 4G 0P)
Female: Open Noodle Tuna Melt Sandwich (4B 5G 4P) with 8 small carrots (0B 0G 0P)
Second: Cheese and Eggplant Gnocchi Caprese (11B 11G 11P)

Total: WW points 15B 20G 15P, calories 901*

Tuesday (9/14)
Second: Banana Nut Protein Oats (6B 6G 3P)
Female: Open Noodle Tuna Melt Sandwich (4B 5G 4P) with 8 small carrots (0B 0G 0P)
Second: Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)

Total: WW points 13B 19G 10P, calories 974*

Wednesday (9/15)
B: 2 Fully cooked egg And a pear (0B 4G 0P)
L: remaining Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Second: Frying pan with summer vegetables with sausage and potatoes (7B 7G 4P)
Total: WW points 10B 19G 7P, calories 874*

Thursday (9/16)
Second: Banana Nut Protein Oats (6B 6G 3P)
L: remaining Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons of shredded cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
Second: Crispy Pork Chop* (7B 7G 7P) and Chopped Feta Salad (5B 5G 5P)
Total: WW points 21B 26G 18P, calories 1,266*

Friday (9/17)
B: 2 Fully cooked egg And a nectarine (0B 4G 0P)
Female: Avocado BLT (9B 9G 9P) and a pear (0B 0G 0P)
Second: 2 grilled corn crab cakes (5B 8G 4P) Served with a vegetable salad# (1B 1G 1P)
Total: WW points 15B 22G 14P, calories 896*

Saturday (9/18)
Second: Breakfast casserole with spinach and feta (6B 10G 6P)
Female: Avocado BLT (9B 9G 9P)
D: Go out for dinner or order!

Total: WW points 15B 19G 15P, calories 588*

Sunday (9/19)
B: Leftovers Breakfast casserole with spinach and feta (6B 10G 6P)
Female: California Spicy Shrimp Stack (5B 5G 3P)
Second: Turmeric Roast Chicken and Sweet Potatoes (11B 11G 8P)

Total: WW points 22B 26G 17P, calories 1,037*

*This is just a guide, women’s daily goal should be about 1500 calories. This is a useful calculator to estimate your calorie needs. I leave you enough space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**Freeze any leftovers that you/your family won’t eat.

# The green salad consists of 6 cups of mixed vegetables, 2 scallions, ½ cup per serving: tomatoes, cucumbers, carrots, chickpeas and ¼ cup of light balsamic vinegar.

*Google Docs

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