FREE 7-Day WW Pleasant Meal Plan (July 14th – twentieth)
Are you prepared for one more week of deliberate scrumptious, satisfying meals whereas staying on monitor together with your Weight Watchers objectives? Planning is usually the toughest half, so right here is one other 7-Day WW Pleasant Meal Plan that may present you that weight-reduction plan doesn’t must be boring or bland. This July WW meal plan will preserve you motivated all through the week of July 14th to July twentieth.
I perceive that planning meals might be time-consuming and difficult, particularly once you’re making an attempt to steadiness diet, factors, and taste. That’s why I’ve carried out the laborious give you the results you want!
From mouthwatering, protein-packed breakfast choices to mild and refreshing lunches, and from flavorful, filling dinners to guilt-free snacks, this meal plan has all of it. I’ve included quite a lot of elements, cooking strategies, and cuisines to make sure that you by no means get bored and all the time look ahead to your subsequent meal.
I consider that everybody ought to have entry to wholesome, scrumptious meals choices, no matter their funds or life-style. So, whether or not you’re a busy skilled, a stay-at-home father or mother, or just somebody who desires to make more healthy decisions, this meal plan is ideal for you. Let’s get to the meals!
WW Meal Plan SUNDAY July 14
B: 2 Ingredient Bagels (3 factors) + 2 eggs (0 factors) + 1/4 avocado (2 factors)
L: BBQ Rooster Bowl (3 factors)
D: Taco Cauliflower Rice Skillet (4 factors)
Dessert: Cinnamon Roll Cookies (4 factors)
Whole WW Factors: 16
Notes: When you make the two ingredient bagels, you’ll need to have them available. They freeze properly, so you may make a double batch and freeze the leftovers. Then breakfast is made for all of subsequent week!
WW Meal Plan MONDAY July 15
B: Baked Vegetable Omelet (4 factors)
L: Cheeseburger Lettuce Wraps (5 factors)
D: Low Carb Inexperienced Chili Turkey Skillet (6 factors)
Dessert: Chocolate Mug Cake (1 level)
Whole WW Factors: 16
Notes: The cheeseburger lettuce wraps might be made in beneath 20 minutes, so it’s an excellent recipe to have available should you want one thing fast.
WW Meal Plan TUESDAY July 16
B: Nonfat Greek Yogurt (0 factors) + Granola (3 factors)
L: Straightforward Lunch Fajitas (1 level)
D: Tacky Italian Rice Skillet (6 factors)
Dessert: Guilt Free Apple Cake (7 factors)
Whole WW Factors: 17
Notes: Moderately than purchase yogurt with a ton of sugar, purchase plain non-fat Greek yogurt and sweeten it with stevia and sugar-free cheesecake pudding combine. It’s so good.
WW Meal Plan WEDNESDAY July 17
B: Leftover Granola (3 factors) + 1 cup almond milk (1 level) + Recent Berries (0 factors)
L: Low Fats Rooster Asparagus Stir Fry (0 factors)
D: Beef Barley Skillet (7 factors)
Dessert: PB2 No Bake Cookies (5 factors)
Whole WW Factors: 15
Notes: Reap the benefits of recent fruit or berries in the summertime because it’s zero factors. Swap up your breakfasts with melons or possibly some fruit you’ve by no means had earlier than!
WW Meal Plan THURSDAY July 18
B: 2 Greek Egg Muffins (2 factors) + Leftover Recent Berries (0 factors)
L: Egg Roll in a Bowl (1 level)
D: Baked Gnocchi Bolognese (9 factors)
Dessert: Peanut Butter Buckeyes (4 factors)
Whole WW Factors: 16
Notes: The gnocchi bolognese might really feel heavy for summer season, particularly if it’s sizzling the place you might be. Nevertheless it’s necessary to include comforting dishes when weight-reduction plan so that you don’t all the time battle with cravings.
WW Meal Plan FRIDAY July 19
B: Apple Cinnamon Protein Pancakes (5 factors)
L: Straightforward Shrimp Stir Fry (3 factors)
D: Rooster Artichoke Dinner (4 factors)
Dessert: No Bake Banana Bites (1 level)
Whole WW Factors: 13
Notes: The no-bake banana bites are a chocolatey, peanut butter candy deal with. They’re one level per chunk, so ensure you save room for a number of extra factors. You’ll need at the least three!
WW Meal Plan SATURDAY July 20
B: Arugula Mushroom Tomato Poached Egg Toast (4 factors)
L: Turkey Roasted Pink Pepper Skillet (1 level)
D: Greek Frittata with Feta and Spinach (2 Factors)
Dessert: No Bake Oreo Whips (3 factors)
Whole WW Factors: 10
Notes: A frittata might not sound nice for dinner, however this Greek one is mild and flavorful. It’s good for a heat summer season night on the patio. And at 10 factors complete at the present time, you will have room for a enjoyable cocktail.
Now it’s time to get to the grocery retailer! Use this sectioned listing to seize all the things you want for the week and ensure you double verify pantry and fridge for elements you could have already got.
Grocery Checklist
Dairy:
– Milk (skim and unsweetened almond)
– Butter (reduced-fat)
– Nonfat Greek yogurt
– Cheddar cheese (low-fat, shredded)
– Feta cheese (fat-free, crumbles)
– Cream cheese (mild/reduced-fat)
– Mozzarella cheese (reduced-fat)
– Parmesan cheese (grated)
– Egg whites
– Eggs
– Bitter cream (mild)
– Whipped topping
Produce:
– Apples
– Banana
– Tomatoes
– Onions (yellow, pink)
– Garlic
– Bell peppers (inexperienced, pink)
– Spinach (child)
– Zucchini
– Mushrooms
– Arugula (child)
– Cauliflower
– Lettuce (iceberg or butter)
– Carrots
– Bean sprouts
– Scallions
– Corn
– Lemon
– Lime
– Basil (recent)
– Parsley (recent)
– Dill (recent)
– Ginger (recent)
– Asparagus
-Avocado
Protein:
– Rooster breasts (boneless, skinless)
– Floor turkey
– Floor beef (extra-lean)
– Shrimp (jumbo, cooked)
Grains and Starches:
– Flour
– Oats (rolled, 1-minute)
– Bread (whole-wheat sourdough)
– Rice (lengthy grain)
– Barley (medium pearl)
– Gnocchi
Cooking:
– Baking soda
– Baking powder
– Cocoa powder (unsweetened)
– Coconut flour
– Protein powder (vanilla)
– Cornstarch or arrowroot powder
– Yeast (dry)
– Chocolate chips (darkish, mini)
– Stevia (vanilla crème)
– Coconut sugar
– Sugar (granulated, white)
– Honey
– Coconut oil
– Olive oil
– Sesame oil
Nuts, Seeds, and Nut Butters:
– Peanut butter (pure)
– Almond butter
– PB2
– Pumpkin seeds
– Sesame seeds or sunflower seeds
Canned and Jarred Items:
– Artichoke hearts (water-packed)
– Black olives
– Salsa
– Salsa verde
– Marinara sauce
– Spaghetti sauce
– Tomato sauce
– Roasted pink bell peppers (water-packed)
– Water chestnuts (sliced)
– Applesauce (unsweetened)
– Rooster broth (low-sodium, fat-free)
– Beef broth (diminished sodium)
Condiments, Sauces, and Dressings:
– Mayonnaise (mild)
– Ketchup (sugar-free)
– Mustard (yellow)
– BBQ sauce (sugar-free)
– Soy sauce (reduced-sodium)
– Worcestershire sauce
– Italian dressing (fat-free)
– Apple cider vinegar
– Fish sauce
Spices and Seasonings:
– Salt (kosher)
– Black pepper
– White pepper
– Cinnamon (floor)
– Chili powder
– Italian seasoning
– Garlic powder
– Onion powder
– Cumin
– Pink pepper flakes (dried)
– Celery seeds
– Vanilla extract (pure)
Misc:
– Coleslaw combine
– Oreo On the spot Pudding (sugar-free)
– Chocolate syrup (sugar-free)
– Oreo Cookie
– Splenda (granulated)
– Hamburger dill pickle chips
– Baking cups (muffin pan liners)
– Taco seasoning
Zero Level Snacks (Anytime of Day)
Extra Zero Level Snacks right here!
Go to the WW app or web site to entry the recipe builder and monitor your day by day meals consumption and factors.
Ideas for Straightforward and Environment friendly Prep:
1. Reap the benefits of the abundance of recent, seasonal produce throughout summer season. Incorporate quite a lot of colourful fruit and veggies into your meal prep, equivalent to berries, watermelon, tomatoes, zucchini, and bell peppers. These nutrient-packed elements will add vibrant flavors and textures to your dishes.
2. Grilling is a fast and wholesome cooking technique that provides a smoky taste to your meals. Prep a batch of grilled rooster, shrimp, or greens to make use of in salads, wraps, or grain bowls all through the week.
3. Keep hydrated by together with refreshing drinks in your meal prep routine. Infuse water with sliced fruits, cucumbers, or herbs for a naturally flavored drink. It’s also possible to put together iced teas, lemonades, or smoothies with Stevia to beat the warmth and preserve energy low.
4. If consuming out, loosen up your meals by specializing in lean proteins, complete grains, and wholesome fat. Go for grilled fish, turkey burgers, and quinoa salads to have satisfying and nutritious summer season meals that received’t weigh you down within the sizzling climate.
Get able to embark on a week-long journey of wholesome meals that may preserve you on monitor together with your WW objectives. Don’t miss out on this chance to simplify your meal planning and luxuriate in quite a lot of tasty, nutritious dishes. Obtain this plan and uncover what’s on the menu for this thrilling week forward!
