Food

7 Day Healthy Meal Plan (October 4-10)


posted October 1, 2021 by Gina

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

Weekly Meal Plan 297 Oct 4 Oct 10 copy

7-Day Healthy Meal Plan

I really like crisp days after which wrapping up in a sweater (or blanket!) at evening in entrance of a hearth pit. Autumn is one among my favourite seasons and these fall recipes simply make me suppose “comfort”. Some of my favorites are my Beef Stew with Pumpkin, Mushroom Stroganoff and Kale and Butternut Squash Salad with Pears and Almonds. Don’t neglect about breakfast with Pumpkin Pie Overnight Oats or one thing candy like 3-Ingredient Baked Bananas.

Why Should Everyone 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 in fact, planning forward helps you keep on with your targets! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

About The Meal Plan

If 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 can be 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. You ought to purpose 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 worrying. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have the whole lot you want available to assist preserve you on monitor.

Lastly, should you’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs 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! If 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!

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. While we actually imagine there isn’t a one measurement suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Everything is Weight Watchers pleasant, I included the up to date WW Blue SP on 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 the whole lot you want to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I exploit usually, so you could have already got numerous them.

And final, however definitely 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 crucial, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know should you’re utilizing these plans, this may assist me determine if I ought to proceed sharing them!

MONDAY (10/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce (4B 8G 4P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 18B 26G 13P, Calories 1,033*

TUESDAY (10/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black
Beans (1B 3G 1P)

Totals: WW Points 15B 17G 12P, Calories 873*

WEDNESDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 child carrots (0B 0G 0P)
D: Chicken Romano Meatballs (7B 7G 7P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 23B 25G 20P, Calories 945*

THURSDAY (10/7)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 child carrots (0B 0G 0P)
D: Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon bitter cream (1B 1G 1P) with 10 baked tortilla chips (3B 3G 3P)

Totals: WW Points 14B 17G 11P, Calories 878*

FRIDAY (10/8)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon bitter cream (1B 1G 1P)
D: Cajun Shrimp in Foil (4B 7G 4P) and Delightfully Baked Apples (for dessert) (5B 5G 4P)
Totals: WW Points 15B 25G 14P, Calories 1,015*

SATURDAY (10/9)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon bitter cream (1B 1G 1P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 7B 11G 5P, Calories 526*

SUNDAY (10/10)
B: Cottage Cheese and Sausage Frittata (3B 7G 3P)
L: Ranch Chicken Salad (3B 5G 3P) on 1 slice complete grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and String
Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 19B 27G 15P, Calories 1,112*

*This is only a information, girls ought to purpose 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 many others.

**Make an additional ½ cup of rice and ½ a (plain) hen breast for lunch Thurs.

STSept30

*Google doc

Source Link – www.skinnytaste.com

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