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Recipes with Whole Wheat Pasta

7-day healthy meal plan (May 31 to June 6)

Free for 7 days, flexible weight loss meal plan includes breakfast, lunch with dinner and shopping list. Recipe Including macros and WW points.

7 Day Healthy Meal Plan

Anniversary! Can you believe we are almost in the middle of this year? ? ? I can’t, but I thank those in uniform who made the ultimate sacrifice and I am grateful that things are going back to normal! If you love hamburgers, pasta salad, or dessert, you’ve come to the right place! Great recipes! Just a few of my favorites are super easy tomato and macaroni salad, this red, white and blueberry sponge cake with Easy Inside Out Turkey cheeseburger. Skin Flavor Meal Meal Pack Will Still Be Home Cooking For a Limited Time in May and June! Get delicious recipes approved by nutritionists and have all the ingredients you need delivered to your doorstep. Just look for my Skinnytaste badge on the menu. Use coupon code: Thin taste $ 90 discount (only for new customers)!

Why should everyone plan meals?

Meal plans are a great way to plan meals for the week ahead. You can save time and money in the supermarket too! Planning ahead can of course help you stick to your goals!

About meal plans

If you’re not familiar with my meal plan, I’ve shared these free, flexible 7-day healthy meal plans (you can check out my previous meal plan here) as a guide. If you have enough leeway to add more food and coffee, drinks, fruit, snacks, desserts, wine etc. or to change the recipe to your favorite food, you can of course search recipe index. Your goal should be around 1500 calories a day *.

There is also an accurate and organized grocery list that can make grocery shopping easier and less stressful. Save money and time. You cut down on the number of restaurants, cut down on food waste, and have everything you need to keep you on track.

If you join me on Facebook Skinnytaste Facebook Community Everyone shares a photo of the recipe they are making, you can join here. I like all the ideas that everyone shares! If you’d like to create an email list, subscribe here so you never miss the menu!

If you don’t have a Skinnytaste menu planner, now is a good time to get organized in 2020! There was a typo last year, but now it’s perfect! You can order here!

Detail:

Breakfast and lunch Monday through Friday are for one person, while dinner and all meals on Saturday and Sunday are for a family of four. Some recipes offer enough leftovers for two nights or lunch the next day. While we firmly believe that there isn’t a menu that is right for everyone, we do our best to find something that will appeal to a wide range of people. Everything is Weight Watcher friendly, for your convenience I have included the updated WW Blue SP, you can change any recipe you want or just use it for inspiration!

The shopping list is comprehensive and contains everything you need to prepare all meals as planned. I’ve even included brand recommendations for products that I like and use frequently. Check your cabinets because you will find that I use a lot of condiments so you may already have a lot of condiments.

Last but not least, this menu is flexible and realistic Plenty Maneuvers for cocktails, healthy snacks, desserts and dinner. If necessary, you can move something to fit your schedule. If you are using these plans please let me know, it will help me decide whether to keep sharing them!

Monday (May 31st)
B: 2 fully cooked eggs (0B 4G OP) and 1 cup of mixed berries (0B 0G OP)
Female: Greek pasta salad (5B 5G 5P) and grilled shrimp skewers (1B 3G 1P)
B: Green sauce burger (7B 7G 7P) and rainbow potato salad (5B 5G 2P)
Total: WW points 18B 24G 15P, calories 1,153 *

Tuesday (6/1)
B: Delicious cheese bowl (3B 3G 3P)
Female: Chicken Waldorf salad (3B 4G 3P) 1 slice of wholemeal bread (3B 3G 3P)
B: Vegan tacos with black beans (9B 11G 9P) with coriander-lime-cauliflower rice (1B 1G 1P)
Total: WW points 19B 22G 19P, calories 995 *

Wednesday (6/2)
B: 2 fully cooked eggs (0B 4G OP) and 1 cup of mixed berries (0B 0G OP)
Female: Chicken Waldorf salad (3B 4G 3P) 1 slice of wholemeal bread (3B 3G 3P)
B: Air Fried Chicken Sandwich with Sriracha Mayonnaise (6B 8G 6P) with 8 small carrots (0B 0G 0P)
Total: WW points 12B 19G 12P, calories 936 *

Thursday (6/3)
B: Delicious cheese bowl (3B 3G 3P)
Female: Chicken Waldorf salad (3B 4G 3P) 1 slice of wholemeal bread (3B 3G 3P)
B: Turkey-stuffed peppers (5B 5G 3P) and vegetable salad * (1B 1G 1P)
Total: WW points 15G 16G 13P, calories 896 *

Friday (6/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and 1 slice of whole grain bread (3B 3G 3P)
L: remaining stuffed turkey peppers (5B 5G 3P) and vegetable salad (1B 1G 1P)
B: Lobster Roll Pasta Salad (6B 7G 6P)

Total: WW points 16B 21G 14P, calories 910 *

Saturday (6/5)
B: Banana Pancake Muesli (5B 6G 5P)
Female: BLT Avocado Salad (5B 5G 5P)
D: going out for dinner or ordering

Total: WW points 10B 11G 10P, calories 469 *

Sunday (6/6)
B: cheese, egg and sausage omelette (3B 7G 3P) and 1 cup of melon (0B 0G 0P)
Female: Open noodle and tuna melted sandwich (recipe x 2) (4B 5G 4B) with an apple (0B 0G 0P)
B: Fried cumin pork tenderloin (3B 3G 2P) and black bean, avocado, cucumber and tomato salad (2B 3G 2P)

Total: WW points 12B 18G 11P, calories 900 *

* This is a guide only, women’s daily goal should be around 1500 calories. This is a useful calculator for estimating your calorie needs. I leave enough space for you to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.
* The green salad contains 7½ cups of mixed vegetables, 2 spring onions, each ½ cup: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light balsamic vinegar. Set aside a salad for Friday lunch.

* Google Documents

Print shopping list

Shopping List

to produce

  • 5 medium apples (any variety)
  • 2 large bananas
  • 1 container with fresh strawberries
  • 2 (6 ounce) containers of fresh berries (of your choice)
  • ¼ pound of red seedless grapes
  • 1 medium melon
  • 1 medium plus 5 large lemons
  • 4 medium limes
  • 1 medium orange bell pepper
  • 1 medium-sized 3 large red peppers
  • 2 small (5 ounce) plus 3 medium (6 ounce) Hass avocados
  • 3 Persian (mini) cucumbers
  • 1 large English cucumber (you can add 3 extra Persian cucumbers to the Greek pasta salad if needed)
  • 1 medium cucumber
  • 1 medium headed cauliflower
  • 1 bag of baby carrots
  • 2 medium-sized carrots
  • 1 small bunch of celery
  • 1 medium garlic
  • 1 large bunch of spring onions
  • 1 ½ pounds of multi-colored baby potatoes
  • 1 small bundle of fresh coriander
  • 1 medium fresh Italian parsley
  • 1 small bundle / container with fresh oregano (optional side dish for Greek pasta salad. Another herb can be divided if necessary)
  • 1 small bunch / container of fresh dill
  • 1 (1 lb) bag / clamshell mixed vegetables
  • 1 small bundle of baby spinach
  • 2 medium romaine lettuce
  • 2 pints of cherry tomatoes or grape tomatoes
  • 5 Roma tomatoes
  • 3 medium-sized ripe tomatoes
  • 1 medium red onion
  • 1 small yellow onion

Meat, poultry and fish

  • 1 pound of peeled and gutted shrimp
  • 1 pound cooked lobster meat (from 1 1/4 pounds [4]Whole lobster or [4-ounce] Tail)
  • 1 ¼ lb (4) 93% lean ground beef patties
  • 1 pound 93% lean turkey
  • 1 2/3 pound (3 large) boneless and skinless chicken breasts
  • 1 Italian chicken sausage Link
  • 1 packet of bacon in the middle
  • 1 (18 ounce) pork tenderloin

GRain*

  • 1 package (1 pound) of small noodles (such as rotini, cavatapi, or bow tie)
  • 1 pack of Cavatappi pasta (1 pound) (I like Delallo)
  • 1 pack of 100-calorie wholegrain potato rolls (like Martin’s)
  • 1 loaf of whole wheat bread (I like Dave’s killer bread)
  • 1 pack of hard corn taco mussels (e.g. Old El Paso Stand’n Stuff)
  • 1 pack of unbleached all-purpose flour
  • 1 packet of dry brown rice (or 1½ cup pre-cooked)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive oil spray (or let Mr. Oil mix)
  • Coarse salt (i like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • chili
  • Smoked peppers
  • Chili powder
  • Garlic powder
  • cumin
  • oregano
  • Red wine vinegar
  • Light mayonnaise
  • Vanilla extract
  • Light balsamic vinaigrette sauce (or homemade using the ingredients in the list)
  • Sriracha
  • chili
  • Crushed red pepper flakes
  • Yellow mustard

Dairy products and others. Chilled items

  • 1 (pack of 18) large egg
  • 1 pack of low-fat pepper jack cheese (I like Sargento)
  • 1 pack of sliced ​​low-fat cheddar or American cheese
  • 1 sachet (8 ounces) of grated regular or low fat cheddar cheese
  • 1 pint of 1% buttermilk
  • 1 (16 ounce) bucket of low fat cheese (I like good culture)
  • 1 small piece of feta cheese
  • 1 small piece of parmesan
  • 1 container with 6% Greek yogurt
  • 1 container with 0% Greek yogurt
  • 1 small pint of whipped cream or container of whipped cream (optional, banana pancake oatmeal)

Cans and cans

  • 2 cans of tuna in water
  • 2 cans of black beans
  • 1 can (15 ounce) chickpeas
  • 1 (4 oz) can or (4.25 oz) tube of tomato paste
  • 1 can of tomato paste
  • 1 medium can dill pickle slices
  • 1 carton of low-sodium or low-sodium chicken stock
  • 1 small can of salsa verde
  • Pitted 1 small can of Kalamata olives

Various dry goods

  • 1 packet of roasted and peeled pistachios (if you buy from a bulk pack, you will need 2 tablespoons)
  • 1 small pack of pecans or walnuts (if you buy from a bulk pack, you will need 2 tablespoons)
  • baking powder
  • Color sprinkles (banana pancakes oatmeal optional)

Non food

* You can buy gluten-free if needed

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