![Free 7 Day Wholesome Meal Plan (July 31-August 6) Free 7 Day Wholesome Meal Plan (July 31-August 6)](https://fitnesscenter-worldwide.com/wp-content/uploads/2023/07/Week_392_July-31-Aug-6.jpg)
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A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
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Free 7 Day Wholesome Meal Plan (July 31-August 6)
It’s the proper time of 12 months to consider meal prep as summer season actions die down and Skinnytaste Meal Prep is the proper cookbook that can assist you save time, cash and energy. Between that and my new cookbook Skinnytaste Easy (out there for pre-order), which has scrumptious, wholesome recipes with 7 components of fewer, getting dinner on the desk might be simpler than ever!
With grocery costs hovering, many people are having to regulate, cut back and/or get extra inventive with our meals. One of many absolute BEST methods to remain inside a finances and preserve wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Funds Pleasant Meal Plans by signing up for Relish+ (get a 14-day free trial right here!
Final Skinnytaste Meal Planner
Get the Skinnytaste Final Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!
![Skinnytaste Ultimate Meal Planner](https://www.skinnytaste.com/wp-content/uploads/2021/12/IMG_1112-1.jpg)
Purchase the Skinnytaste meal planner right here:
A word about WW Factors
For those who’re following Weight Watchers, all of the recipes right here have been up to date to mirror the brand new Weight Watchers program, with factors displayed underneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers web site the place you possibly can see the recipe builder used to find out these factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on.
There’s additionally a exact, organized grocery record that can make grocery purchasing a lot simpler and far much less traumatic. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have the whole lot you want available to assist maintain you on observe.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you possibly can subscribe right here so that you by no means miss a meal plan!
Meal Plan:
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. The grocery record is complete and consists of the whole lot that you must make all meals on the plan.
MONDAY (7/31)
B: Peanut Butter Banana Oat Protein Cookies
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Large Zucchini Parmesan with 1 cup entire wheat spaghetti
Complete Energy: 1,065*
TUESDAY (8/1)
B: Peanut Butter Banana Oat Protein Cookies
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Steak Taco Lettuce Wraps with Mexican-Impressed Grilled Corn Salad with Cotija
Complete Energy: 1,022*
WEDNESDAY (8/2)
B: Peanut Butter Banana Oat Protein Cookies
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Air Fryer Asian Meatballs
Complete Energy: 1,132*
THURSDAY (8/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Grilled Bourbon Hen with Fast Spiralized Zucchini and Grape Tomatoes (recipe x 2)
Complete Energy: 1,148*
FRIDAY (8/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Tuna Egg Salad over 2 cups combined greens
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice**
Complete Energy: 1,094*
SATURDAY (8/5)
B: Caramelized Onion, Pink Pepper and Zucchini Frittata
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Complete Energy: 590*
SUNDAY (8/6)
B: Roasted Strawberry Almond Flour Muffins with ¾ cup nonfat plain Greek yogurt, 1 teaspoon honey and ½ cup contemporary mango
L: Seattle Asian Salmon Bowl
D: Turkey Burger with Air Fryer French Fries (recipe x 2)
Complete Energy: 1,159*
*That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional 2 cups rice for lunch Sunday, if desired.
![](https://www.skinnytaste.com/wp-content/uploads/2023/07/STJUly27.png)
Buying Checklist
Produce
- 2 medium over ripe bananas
- 1 medium lemon
- 2 medium limes
- 3 small mangoes
- 1 medium kiwi
- 1 (12-ounce) container contemporary strawberries
- 4 small (5-ounce) Hass avocados (plus 1 (non-obligatory) further for Turkey Burgers, if desired)
- 1 medium English cucumber
- 4 Persian (mini) cucumbers (can sub one other medium English, if desired cucumber)
- 3 medium PLUS 2 massive PLUS 1 large zucchini
- 1 medium yellow squash
- 1 small container contemporary sprouts (akin to daikon radish sprouts)
- 2 medium Russet or Yukon Gold potatoes
- 1 medium PLUS 1 massive crimson bell pepper
- 1 small jalapeno
- 6 massive ears of corn
- 1 massive head garlic
- 1 (3-inch) piece contemporary ginger
- 2 massive bunches scallions
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 massive head Romaine lettuce
- 1 small head Iceberg lettuce
- 1 (1-pound) bag/clamshell combined child greens
- 3 medium vine-ripened tomatoes (plus 1 or 2 further [optional] for Turkey Burgers, if desired)
- 2 dry pints grape or cherry tomatoes
- 1 medium white onion
- 1 small crimson onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 2 kilos 93% lean floor turkey
- 1 ½ kilos boneless, skinless rooster thighs
- 2 kilos (4) boneless, skinless rooster breasts
- 1 pound skinny sirloin steak
- 1 pound sushi grade tuna
- 1 pound wild salmon
- 1 pound jumbo shrimp
- 1 small package deal turkey or rooster Andouille sausage or Kielbasa
Grains*
- 1 small package deal quaint or fast oats
- 1 package deal entire wheat spaghetti
- 1 package deal seasoned entire wheat breadcrumbs
- 1 package deal plain panko breadcrumbs
- 1 medium package deal dry brown rice (or 8 cups pre-cooked)
- 1 small package deal almond flour
- 1 small package deal oat flour (could make your individual with quaint or fast oats, if desired)
- 1 package deal small hamburger buns
Condiments and Spices
- Additional 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 contemporary peppercorns)
- Cinnamon
- Vanilla extract
- Oregano
- Paprika
- Turmeric
- Cumin
- Mayonnaise
- Apple cider vinegar
- Garlic powder
- Cajun or Creole seasoning
- Tajin or chili lime seasoning
- Sesame oil
- Sriracha sauce
- Decreased sodium soy sauce
- BBQ sauce (or components to make your individual)
- Apple cider vinegar
- Crushed crimson pepper flakes
- Rice wine vinegar
- Wasabi paste
- Furikake
- Honey
- Toasted sesame seeds
- Mirin
- Dried onion flakes
- Ketchup
- Mustard
- Worcestershire sauce
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Pecorino Romano cheese (can sub ¼ cup parmesan in Zucchini Parmesan, if desired)
- 1 small wedge Parmesan cheese
- 1 small package deal Cotija cheese
- 1 small field unsalted butter
- 1 (16-ounce) PLUS 1 (32-ounce) containers nonfat plain Greek yogurt
- 1 (8-ounce) container nonfat plain entire milk yogurt (I like Stonyfield)
- 1 (8-ounce) container unsweetened vanilla almond milk
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar delicate harissa (non-obligatory, for topping Meals Cart Hen)
- 1 jar marinara
- 1 small jar unsweetened apple sauce
- 1 (15-ounce) can low sodium rooster broth
- 1 small jar sliced pickles (non-obligatory, for Turkey Burgers)
- 1 (2.6-ounce) packet gentle tuna in water
Frozen
- 1 massive bag shelled edamame (you want 3 cups)
Misc. Dry Items
- 1 small package deal vanilla protein powder (I like Orgain)
- 1 package deal sugar free chocolate chips (akin to Lily’s)
- 1 small package deal granulated sugar
- 1 small package deal brown sugar
- 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal monk fruit sweetner, stevia or sweetener of your selection
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bottle bourbon
- Baking powder
- Baking soda
- 1 small package deal nori (roasted seaweed)
*You should purchase gluten free, if desired
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