Here is Seven Days Meal Plan


Why should everyone eat meals?


Meal planning is a great way to organize your meals for the coming week. You can also save time and money at the grocery store! And of course advance planning helps you achieve your goals!

About the meal plan


If you're new to my meal plans then I've been sharing these free, flexible, and healthy 7-day plans that aim to be your guide, with plenty of leeway for you to add more food, coffee, drinks, fruits, sandwiches, desserts, wines, etc. Or swap recipes for your favorite foods, you can browse recipes by course in the index You should target around 1500 calories * per day.

There's also an accurate and organized shopping list that makes shopping a lot easier and less stressful. Save time and money. You'll go out to dinner less often, waste less food, and you'll have everything you need on hand to stay on track.

Breakfast and lunch Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes leave enough leftovers for two nights or lunch. Next day. While we truly believe that there is no one-size meal plan that fits all, we have done our best to find something that will appeal to a wide range of people. Everything is compatible with Weight Watchers, I've included the updated WW Blue SP for your convenience, feel free to change any recipe you like or just use it for inspiration.

The shopping list is comprehensive and includes everything you need to prepare all meals in the plan. I've even included brand recommendations for products that I love and use frequently. Check your cabinets because you'll notice that I use a lot of spices often, so you might already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is plenty of room for cocktails, healthy snacks, desserts and dinners. And if needed, you can change a few things to make it match your schedule. Let me know if I use these plans, this will help me decide if I should continue sharing them!

Day 1


B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole-wheat bread (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: chicken lettuce club sandwich (5b 7g 5p) with peaches (0b 0g 0p)
D: Angel hair pasta with zucchini and tomatoes (7B 7G 7P) with 1 cup of mixed greens, 1 tablespoon grated parmesan cheese and 1 tablespoon light vinegar (2B 2G 2P)

Day 2


B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: chicken lettuce club sandwich (5b 7g 5p) with peaches (0b 0g 0p)
D: Poblanos stuffed with turkey enchilada (6 by 6 g 6 s) with 1 ounce of avocado (1 in 1 g 1 s) and cauliflower rice with coriander and lemon (1B 1g 1P)


Day 3


B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole-wheat bread (3B 3G 3P) and 1 cup of watermelon (0B 0G 0P)
L: open tuna sandwich with avocado (4B 4G 4P) with apple (0B 0G 0P)
D: Summer vegetables with sausages and potatoes (7B 7G 5P)


Day 4

B: Green apple juice, lemon, cucumber, and ginger (recipe) (7B 7G 7P)
Large: open tuna sandwich with avocado (4B 4G 4P) with 1 cup of grapes (0B 0G 0P)
D: Crispy togarashi chicken with cucumber and sesame sauce (4B 7G 4P) with half a cup of brown rice ** (5B 5G 0P)


Day 5


B: Green apple juice, lemon, cucumber, and ginger (recipe) (7B 7G 7P)
L: open tuna sandwich with avocado (4B 4G 4P) with apple (0B 0G 0P)
D: an air-fried Cajun shrimp dinner (5B 6G 5P) with 1/2 cup (remaining) brown rice (5B 5G 0P)

Day 6

B: Breakfast pizza (5B 8G 5P)
L: Greek Cucumber Spiral Salad with Lemon and Feta Cheese (recipe x 4) (7B 7G 7P)
D: Order!


Day 7

B: Summer zucchini pie without a crust (3B 4G 3P) with 1 cup of fruit salad *** (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: grilled steak with tomatoes, red onions and balsamic (recipe) (4B 4G 4P) with grilled corn salad with feta cheese (3B 6G 3P)


* This is just a guide, women should aim for around 1500 calories a day

مواضيع دات صلة

تحميل تعليقات