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Skinnytaste Meal Plan (July 19-July 25)

Weekly Meal Plan 286 July 19 July 25

published July 16, 2021 by Gina A totally free 7-day, flexible weight-loss meal strategy including breakfast, lunch and dinner and a

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Weekly Meal Plan 286 July 19 July 25

shopping list. Recipes consist of macros and WW Points. 7-Day Healthy Meal Plan Many of you saw that I had a house filled with friends and family last week- I am delighting in a long time off to value every minute and make memories! Life is too brief- I am not taking things for granted any longer! Don’t worry though-I have some new dishes coming (and perhaps even a surprise too!) and you can constantly find fast dishes, salads and meal preparation recipes to help keep you from spending hours in the cooking area and more time in the sun with your enjoyed ones.

Why Should Everyone Meal Strategy?

Meal preparation is an excellent method to organize your meals for the week ahead. You likewise save money and time in the supermarket! And obviously, planning ahead helps you adhere to your objectives!

About The Meal Plan

If you’re new to my meal strategies, I’ve been sharing these complimentary, 7-day versatile healthy meal plans (you can see my previous meal plans here) that are indicated as a guide, with lots of wiggle room for you to include more food, coffee, beverages, fruits, treats, dessert, red wine, and so on or swap recipes out for meals you choose, you can search for recipes by course in the index. You should go for around 1500 calories * daily.

There’s also an accurate, organized grocery list that will make grocery shopping so much easier and much less demanding. Conserve you cash and time. You’ll eat in restaurants less frequently, waste less food and you’ll have whatever you need on hand to help keep you on track.

Last but not least, if you’re on Facebook join my Skinnytaste Facebook Neighborhood where everyone’s sharing images of dishes they are making, you can join here. I’m enjoying all the concepts everybody’s sharing! If you want to get on the email list, you can subscribe here so you never ever miss out on a meal strategy!

Likewise, if you don’t have the Skinnytaste Meal Organizer, now would be a fun time to get one to get arranged for 2020! There was a print error in 2015, but it’s ideal now! You can order it here!

THE INFORMATION: Breakfast and lunch Monday-Friday, are designed to serve 1 while suppers and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we really think there is no one size fits all meal plan, we did our best to come up with something that interest a wide range of people. Whatever is Weight Watchers friendly, I included the upgraded WW Blue SP for your convenience, do not hesitate to switch out any dishes you wish or simply utilize this for inspiration!

The grocery list is detailed and consists of everything you need to make all meals on the plan. I’ve even consisted of brand suggestions of products I enjoy and use often. Cross examine your cabinets because numerous condiments you’ll discover I utilize typically, so you may already have a lot of them.

And last, but definitely not least, this meal strategy is flexible and realistic. There’s lots of wiggle room for mixed drinks, healthy treats, dessert and supper out. And if needed, you can move some things around to make it deal with your schedule. Please let me understand if you’re using these plans, this will help me choose if I must continue sharing them!

MONDAY (7/19)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with a green salad * (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 993 **

TUESDAY (7/20)
B: Small Crustless Quiche (5B 6G 5P) with a plum (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Steak Taco Lettuce Wraps (4B 4G 4P) with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad (3B 5G 3 P)

Totals: WW Points 20B 23G 20P, Calories 1,075 **

WEDNESDAY (7/21)
B: Petite Crustless Quiche (5B 6G 5P) with 1 cup strawberries (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a plum (0B 0G 0P)
D: Chicken Zucchini Stir Fry # (3B 5G 3P) with 3/4 cup wild rice (5B 5G 0P)
Totals: WW Points 18B 23G 13P, Calories 973 **

THURSDAY (7/22)

L: BARBEQUE Chicken Quesadilla (5B 7G 6P)
D: Cheese Stuffed Turkey Meatloaf ## (7B 8G 7P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 21B 24G 22P, Calories 973 **

FRIDAY (7/23)

L: BBQ Chicken Quesadilla (5B 7G 6P)
D: Grilled Salmon Kebabs (0B 5G 0P) and Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 22G 16P, Calories 1,033 **

SATURDAY (7/24)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1 cup combined berries (0B 0G 0P)
L: Air Fryer Burst Tomato Burrata Caprese Salad (dish x 2) (10B 10G 10P)
D: SUPPER OUT OR ORDER IN!

Overalls: WW Points 13B 13G 11P, Calories 490 **

SUNDAY (7/25)
B: Breakfast BLT (dish x 4) (6B 8G 6P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P) with 10 baked tortilla chips (3B 3G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Overalls: WW Points 20B 25G 15P, Calories 932 **

* Green salad consists of 6 cups blended greens, 2 scallions, 1/2 cup each: tomatoes, cucumber, carrots, chickpeas and 1/4 cup light vinaigrette.
** This is just a guide, females should go for around 1500 calories each day. Here’s a practical calculator to approximate your calorie needs. I have actually left lots of wiggle space for you to add more food such as coffee, beverages, fruits, snacks, dessert, white wine, etc.

# Season (see Quesadilla recipe) and prepare an extra 6 ounces chicken for lunch Thurs/Fri. Assemble and prepare quesadillas tonight, if wanted.
## Freeze any leftover meatloaf you/your family won’t eat.

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  • * Google doc Print Shopping List Wish list Produce 3 medium plums 2 medium bananas 1(1-pound)
  • container fresh
  • strawberries 3(6-ounce
  • ) containers fresh berries(your option) 6 medium limes 2 medium lemons 1 little (5-ounce)
  • and 3 medium(6-ounce)Hass avocados 1 small bell pepper(any variety)1 big jalapeno 2 large heads garlic 1 big shallot
  • 1 (2-inch) piece fresh ginger
  • 1 medium English cucumber
  • 1 medium cucumber
  • 5 big zucchini
  • 1 pound fresh string (green) beans
  • 1 medium head cauliflower
  • 2 ounces cremini mushrooms
  • 1 little lot scallions
  • 1 little carrot
  • 1 (10-ounce) bag/clamshell fresh baby spinach
  • 1 (1 pound) bag/clamshell fresh infant arugula
  • 1 medium head escarole
  • 1 large head Iceberg lettuce
  • 2 medium heads Romaine lettuce
  • 1 big bunch/container fresh basil
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh oregano (can sub 2 teaspoons dry oregano in Salmon Kebabs, if wanted)
  • 1 medium bunch fresh cilantro
  • 6 medium and 2 big vine-ripened or beef steak tomatoes
  • 2 dry pints treasure cherry tomatoes
  • 1 medium red onion
  • 2 medium yellow onions
  • Meat, Poultry and Fish

    • 6 ounces turkey kielbasa
    • 3/4 pound raw Italian chicken sausage (I like Al Fresco or Premio)
    • 6 ounces (12 thin pieces) organic deli chicken or turkey breast
    • 1 big plan center-cut bacon (you require 16 slices)
    • 1 pound thin sirloin steaks
    • 1.4 pounds boneless, skinless chicken breasts
    • 2 pounds 93% lean ground turkey
    • 1 1/2 pounds wild skinless salmon fillet
    • 1 pound prepared jumbo shrimp

    Grains *

    • 1 small package natural, all-purpose flour
    • 1 plan big high-fiber, lower calorie tortillas
    • 1 plan Italian seasoned breadcrumbs
    • 1 loaf light or thin-sliced entire grain bread
    • 1 (8-ounce) rustic loaf of bread
    • 1 big bag baked tortilla chips (or purchase corn tortillas and make your own)
    • 1 small plan quick oats
    • 1 package of penne or ziti pasta
    • 1 small bag dry brown rice (or 3 cups pre-cooked)

    Condiments and Spices

    • Bonus virgin olive oil
    • Canola oil
    • Cooking spray
    • Olive oil spray (or get a Misto oil mister)
    • Kosher salt (I like Diamond Crystal)
    • Pepper grinder (or fresh peppercorns)
    • Regular or light mayonnaise
    • Light vinaigrette dressing (or make your own with ingredients in list)
    • Cumin
    • Garlic powder
    • Onion powder
    • Oregano
    • Lowered salt soy sauce *
    • Mirin
    • Sesame oil
    • Sesame seeds
    • Ketchup
    • Marjoram (can sub oregano in Meatloaf, if desired)
    • BARBEQUE sauce
    • Dijon mustard
    • Worcestershire sauce
    • Squashed red pepper flakes
    • Red white wine vinegar
    • Balsamic glaze (such as Delallo)

    • 1 (18-pack) large eggs
    • 1/2 pound burrata cheese
    • 1 (8-ounce) bag decreased fat shredded cheddar cheese
    • 1 (8-ounce) bag shredded mozzarella
    • 1 (8-ounce) shredded cheddar cheese
    • 1 (15-ounce) tub part-skim ricotta cheese
    • 1 large chunk fresh Pecorino Romano cheese
    • 1 little package collapsed feta cheese
    • 1 little box butter
    • 1 pint 1% buttermilk
    • 1 (8-ounce) skim milk (or milk of your option)
    • 1 (8-ounce) container almond or oat milk (or milk of your option for Healthy smoothie Bowl)

    Canned and Jarred

    • 1 jar marinara (or components to make your own)
    • 1 (15-ounce) can chickpeas
    • 1 (15.5-ounce) can black beans
    • 1 (15-ounce) can cannellini beans
    • 1 (15-ounce) can chicken broth
    • 1 little container peanut butter

    Frozen

    • 1 small bag frozen blueberries
    • 1 small bag frozen strawberries

    Misc. Dry Goods

    • 1 bag chocolate chips
    • Cornstarch
    • 1 small bag granulated sugar
    • 1 little bundle brown sugar
    • 1 small container vanilla protein powder
    • 1 little bundle chia seeds (optional topping for Smoothie Bowl)

    Non-Food Items

    • Parchment paper
    • Bamboo or metal skewers

    * You can purchase gluten free, if wanted

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    Skinnytaste Meal Plan (July 19-July 25)