Free 7 -day meal plan, weight loss, including breakfast ideas, lunch, dinner and shopping menu. All recipes include macro units and weight control points.
Free health meal plan for 7 days (21-27 July)
Summer is the perfect time to take advantage of the colored and delicious harvest in nature. Local markets and backyard gardens flow with products in the season that are not only delicious but fed. Now the trendy tomatoes, vibrant, explode with a flavor- this summer, ideal and delicious tomato salad! Well with zucchini? Whether it is grilled, grilled or baked in bread, zucchini is one of the most diverse vegetables in the summer and one of the favorites!
If you are new to my meal plans, you are sharing these free free healthy meals plans for 7 days (you can see the previous meal plans here) that means as a guide, with A lot of the oscillating room for you Add more foodCoffee, drinks, fruits, snacks, desserts, wine, etc. or swap of recipes for the meals you prefer, you can search for recipes according to the course in the index. Depending on your goals, you should aim at at least 1500 calories* per day. There is no one size that suits everyone, and this will range from your goals, age, weight, etc.
There is also a delicate and organized grocery menu that makes shopping in groceries much easier and less tired. It saves you money and time. You will eat less often, lower amounts of food, and you will have everything you need to help you keep you on the right track.
Finally, if you are on Facebook, join the Skinnytaste Facebook community where everyone shares pictures of the recipes they are doing, you can join here. I love all the ideas that everyone shares! If you want to get the email menu, you can subscribe here so that you do not miss the meal plan!
The final Skinnytaste meal scheme
Get Skinnytaste final meal scheme! The 52 -week -long meal scheme has weekly meal planning networks that you can tear and put on the refrigerator if you want it, the meal plan for 12 weeks, 30 (15) recipes, and destroyed grocery menus. I like to start my weekly with gratitude, assurances and intentions, so I also included a space for that. I hope you love this as much as I love!
Buy a skinnytaste meal scheme here:
As grocery prices rise, many of us have to control and/or expand the back range and/or get more creativity with our meals. One of the best absolute ways to stay within the budget limits and maintain healthy eating habits is a meal plan. You can get more budget -friendly meals plans for 5 days by subscribing to Relish+ (get a free trial for 14 days here!)
Meal plan:
Breakfast and lunch from Monday to Friday, it was designed to serve 1 while all meals were designed on Saturday and Sunday to serve a family of 4 recipes. Some recipes make enough residue for two nights or lunch the next day. The grocery menu includes all you need to make all meals in the plan.
Monday (7/21)
B: English breakfast sandwich cakes with 1 cup of melons
L: Taco salad
D: Pasta with cream zucchini sauce and lemon hearts from palm salad with avocado
Total calories: 1,143*
Tuesday (7/22)
B: English breakfast sandwich cakes with 1 cup of melons
L: Taco salad
D: Scampi tacos with Caesar salad with roasted cauliflower with garlic and oil
Total calories: 1039*
Wednesday (7/23)
B: PB & J Smoothie Bowl with 1 tablespoon of peanut butter
L: Taco salad
D: Grilled chicken with avocado selsa with a brown cup ** and completely grilled zucchini
Total calories: 1214*
Thursday (4/24)
B: PB & J Smoothie Bowl with 1 tablespoon of peanut butter
L: Taco salad
D: The house of fried rice is a house
Total calories: 1,107*
Friday (7/25)
B: Banana division frying pan
L: The hearts of Nodel peanuts
D: Black Fish with the main lime sauce with rapid cabbage sauce
Total calories: 1,162*
Saturday (7/26)
B: Lemon pies, milk milk, milk, milk, with 1 tablespoon of maple syrup and ½ banana (slices)
L: The tuna melts (x 2) with ½ ½ bell of red pepper (slices)
D: Dinner outside
Total calories: 566*
Sunday (7/27)
B: Lemon residue, a wire, milk, milk, pies in general, with a tablespoon of maple syrup and ½ banana (slices)
L: Avocado chicken salad over 2 cups mixed vegetables
D: grilled chimichurrri meat with red potato salad and green beans in the air
Total calories: 1117*
*This is just a guide, women should aim to about 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I have left a lot of spaces that fluctuate for you to add more food, such as coffee, drinks, fruits, snacks, sweets, wine, etc.
** Make 6 additional cups of rice for dinner Thursday and Friday.
*Google document
Shopping
Produce
- 1 small sandal
- 5 medium banana
- 1 liter of dry berries blue
- 5 Mediterranean
- 4 medium phase
- 1 LIME is medium key (it can be a normal lime if you cannot find a key)
- 1 big mango
- 3 medium (6 ounces) Avocados Haas
- 1 small container container (or ingredients for your own making. Optional, for Taku salad)
- 2 large garlic heads
- 1 (3 inches) fresh ginger
- 1 Medium Halabino
- 3 medium red pepper
- 1 medium green bell pepper
- 1 green beans pounds
- 1 buds a small celery
- 1 large carrot
- 2 ½ pounds zucchini (about 5 medium)
- 1 pounds of red potatoes
- 1 pounds of cauliflower
- 2 small bouquets of green onions
- 1 small handful of fresh Italian parsley
- 1 small handful of fresh coriander
- 1 small handful/fresh basil container
- 1 small handful/fresh dill container
- 1 (5 ounce) Clamshell/Bag Baby Spinach
- 1 (5 ounce) Clamshell/Bag Baby Argula
- 1 (5 ounces) mixed vegetable child
- 2 medium heads, romantic lettuce
- ½ head white cabbage
- 2 medium in addition to 3 large tomatoes
- 1 medium inheritance tomatoes
- 1 small Pico de Gallo (or ingredients for your own making)
- 1 small plus 1 medium red onion
- One small plus 1 medium yellow onion
Meat, poultry and fish
- 1 Bacon Türkiye package (I love Applegate)
- 1 grilled chicken
- 1 pounds of thighs chicken bone skin
- 1 (6 ounce) chicken breast without passing
- 1 pounds 93 % of turkey, beef or chicken (your choice)
- 1 (6 ounce) transparent meat slice
- 1 ½ pounds, a wing slice
- 1 ½ pounds scrub and shrimp jumpsuit
- 1 ½ pounds (4) white fish slices without skin (such as Mahi Mahi, Grouper, Red Snapper or TIAPIA)
Spices and spices
- Excellent virgin olive oil
- Canola oil
- Cooking
- Olive oil spray (or get blurry oil)
- Kushir Salt (I love Crystal diamond)
- Pepper (or fresh pepper)
- Pure maple syrup
- Cinnamon
- Vanilla extract
- Garlic powder
- Cumin
- Hot pepper
- Paperica
- marjoram
- Roasted sesame oil
- Ordinary or reduced sodium soy sauce*
- Sesame seeds
- Srirasha sauce
- Light mayonnaise
- Red wine
- Crushed red pepper chips
- Dijon mustard
- Raise Spices (Use Walkerswood Mild)
- parsley
- basil
- Rice
- cayenne
- zaatar
- Apple cider vinegar
Dairy and separation. The refrigerated elements
- 1 big egg decoration
- 1 package reduced slices of cheddar or American cheese
- 1 (8 ounces) Cheddar cheese tearing package
- 1 and a medium mig
- 1 small cream of acid container
- 1 (16 ounces) the ordinary Greek yogurt container
- 1 liter low fat milk
- 1 (8 ounces) a non -local container of almond milk, oat milk or milk you choose
- 1 small box is not salted butter
Grain*
- 1 Wheat English Cake Light package
- 1 small non -medium package all purposes
- 1 small package of white wheat flour
- 1 small loaf of whole wheat bread slices
- 1 small package of corn tortilla (needs 8)
- 1 medium -brown rice package (or 9 cups prior cooked)
- 1 short pasta package like CavataPPI, Fusilli or Rigatoni
- 1 pack of seasoned bread crumbs
Canned and jarred
- 1 small pickle jar
- 1 small jar moderate salsa
- 1 (14 ounces) Palm hearts can be
- 1 Angta, small, amplifier/jar
- 2 (4.5 ounces) Tuna cans in water
- 1 (8 ounces) tomato sauce
- 1 (14 ounces) can chicken or vegetable broth can
- 1 small jar of peanuts or almond butter
Frozen
- 1 small bag of wild grapes
- 1 small strawberry bag
- 1 small bag of cauliflower
Miscellaneous. Dry goods
- 1 Vanilla protein powder is a small container
- 1 small package of the boots (if you buy from the loose box, you need two tablespoons)
- 1 small package of granulated sugar
- 1 small bundle of brown sugar
- 1 (12 ounces) Palmene Package (Palm Hearts) Lingwini
- baking soda
- baking powder
- Colorful bribes (optional, to top the division of banana breakfast)
*You can buy gluten -free, if desired