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 meals plan for 7 days (23-29 June)
Zucchini is one of my favorite vegetables and multi -use! Whether you are grilling, fry, bread, or rising, zucchini adds a moderate flavor and a satisfactory texture to a wide range of dishes. It is also full of health benefits: low in calories, its height in antioxidants, and a good source of vitamin C, potassium and fiber. Check out the completely grilled zucchini, the zucchini, the chicken, chicken with zucchini, tomatoes and mozzarella – endless options!
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 (6/23)
B: Tropical Poding Breakfast bowl
L: Italian broccoli salad (recipe)
D: Cottage Cheese Gnudi and Raw Shredded Brussels Sprouts with lemon and oil and 2 ounces Pajoa Pajwa Multiple Oidia
Total calories: 1,179*
Tuesday (6/24)
B: Tropical Poding Breakfast bowl
L: Italian broccoli salad
D: Picadillo pot with 2 corn tortilla, rapid cabbage, Slu and 1 ounce of avocado
Total calories: 1,133*
Wednesday (6/25)
B: Vita eggs with zucchini
L: Italian broccoli salad
D: Picadillo pottery residue with 2 tortilla atom, rapid cabbage, Slow and 1 ounce of avocado
Total calories: 1,112*
Thursday (6/26)
B: Vita eggs with zucchini
L: intimate salad grilled chicken
D: One-POT ORZO with sausage, spinach and corn
Total calories: 1,127*
Friday (6/27)
B: green juice
L: intimate salad grilled chicken
D: Salmon Misso with zucchini and green onions with instant rice bowl
Total calories: 1,125*
Saturday (6/28)
B: English breakfast sandwich (recipe x 2) with peach
L: Thai fried rice with shrimp
D: Dinner outside
Total calories: 648*
Sunday (6/29)
B: PB & J Smoothie Bowl (Recipe x 4) wet with peanut butter 1 tablespoon
L: The egg salad deviled on one fermented dough bread and 1 cup of cherry
D: Chicken vessels tzatziki
Total calories: 1,159*
*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.
*Google document
Shopping
Produce
- 1 kiwi medium
- 1 small mango
- 4 medium peach
- 1 small banana
- 1 ½ pounds cherry
- 2 average plus 1 large lemon
- 2 small Avocado (5 ounces)
- 5 (Persian) option (they can be from branch 2 small English, if desired)
- 1 small in addition to 1 medium zucchini
- ½ pounds of broccoli flowers
- 6 ounces Brussels buds (can be purchased in advance, if desired)
- 2 medium red pepper
- 2-3 Thai hot pepper (optional, Thai fried rice)
- 1 large head garlic
- 1 (2 inches) fresh ginger
- 1 large group of onions
- 1 (5 ounce) Clamshell/Bag Baby Spinach
- 1 white cabbage is a small head
- 1 small container/fresh punch Basil
- 1 container/a small handful of fresh perennial garlic (the green onion vegetables can be decorated with egg salad, if desired)
- 1 small handful of fresh coriander
- 1 dry liter of cherry or grape tomatoes
- 3 small tomatoes in addition to 2 medium tomatoes
- 2 small red onions
- 1 medium in addition to 1 large yellow onion
Meat, poultry and fish
- 1 Bacon Türkiye package (I love Applegate)
- 1 small package Genoa Salami (if you buy a Deli counter, you need 1 ounce)
- 1 small package of democratic pork
- 1 small package Daily Türkiye (if you are buying from the Daily meter, then you need 1 ounce)
- 1 mild Italian chicken sausage
- 1 (6 ounce) bone chicken breast without skin (or 4 pre -lines)
- 1 pounds of chicken thighs without passing
- ½ peeled and shrimp jelly
- 1 pounds of salmon without leather salmon
- 2 ½ pounds 93 % of ground beef
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)
- Crushed red pepper chips
- Red wine
- marjoram
- Ordinary or reduced sodium soy sauce*
- Fish sauce
- mayonnaise
- Dijon mustard
- Paperica
- nutmeg
- Cumin
- Garlic powder
- Laurel
- Apple cider vinegar
- Mirin
- White Misso paste
- Roasted sesame oil
- Rice
- turmeric
Dairy and separation. The refrigerated elements
- 2 big eggs
- 1 non -sweetened quarrels, vanilla almond milk
- 1 (16 ounces) the ordinary Greek yogurt container
- 1 (6 ounces) The easy -to -fat Greek yogurt container (non -oily yogurt can be in chicken titzii vessels, if desired)
- 1 (16 ounces) low -fat cottage cheese container (I love good culture)
- 1 tzatziki container (or ingredients to make yourself)
- 1 small package of feta cheese in a saline solution
- 1 small package cheddar slices or American cheese
- 1 small mozzarella package
- 1 small, low -fat package
- 1 small bang of fresh parmesan cheese
Grain*
- 1 Wheat English Cake Light package
- 1 small loaf, cut off the bread of the dough, fermented
- 1 (8 ounces) multiple Baj Faroui
- 1 large package of corn tortilla (need 16)
- 1 small non -medium package all purposes
- 1 Orange pasta package
- 1 moderate package of dry jasmine rice
- 1 small quinoa package (or 2 cups pre -cooked)
Canned and jarred
- 1 (32 ounces) low carton sodium chicken broth
- 1 (28 ounces) Marinara sauce jar (or ingredients for your own making)
- 1 (8 ounces) tomato sauce
- 1 small pickle jar
- 1 (28 ounces) can be chickpeas
- 1 small jar of Castelvetrano olive
- 1 small jar bieronsini
- 1 small jar Alcaprado, olive Manzanella, Pementeos, arrogance or green olives
- 1 peanut butter is a small jar
Frozen
- 1 small package of corn rings
- 1 large package of wild grapes
- 1 Strawberry big package
Miscellaneous. Dry goods
- 1 small bundle chia seeds
- The monk fruit or the sweetener you choose
- 1 small, non -localized coconut package (if you buy a loose box, you need two tablespoons)
- 1 Vanilla protein powder package
*You can buy gluten -free, if desired