Guys, when you get this email I’ll be on a Disney cruise! But I didn’t forget you, I also added a few recipes for Valentine’s Day this week. I plan on taking my own advice on avoiding weight gain on a cruise. Of course, I do plan on indulging and that’s ok too because I know how to get back on track once I am home.
And if you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners 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 truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
Totals: Freestyle™ SP 14, Calories 839*
Totals: Freestyle™ SP 21, Calories 970*
B: Heart-Shaped Chocolate Chip Banana Pancakes***(6) and an orange (0)
L: Greek Chickpea Salad (6)
D: Perfect Filet Mignon for Two*** (5) with Easy Garlic Broccolini (1) and 2 Chocolate Covered Strawberries (2)
Totals: Freestyle™ SP 20, Calories 872*
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), ¾ cup brown rice (5) and Sautéed Julienned Summer Vegetables
Totals: Freestyle™ SP 17, Calories 972*
Totals: Freestyle™ SP 12, Calories 556*
B: Crustless Broccoli Cheddar Quiche (4)
L: LEFTOVER Paleo Jalapeno Popper Chicken Chili (7)
D: Skinny Tuna Noodle Casserole (7) and a green salad (0) with 2 tablespoons light Italian dressing (2) #
Totals: Freestyle™ SP 20, Calories 870*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Boil an extra egg for Friday lunch.
***Cook the entire batch of pancakes and freeze any leftover you/your family won’t eat. Double the Filet recipe for
a family of 4.
# Freeze any leftover Tuna Casserole you/your family won’t eat. Salad includes 6 cups mixed greens, 2 scallions and
½ cup each: cucumber, carrots, tomatoes.