FREE 7-Day WW Pleasant Meal Plan (July seventh – thirteenth)

Summer season is in full swing, however that doesn’t imply your wholesome consuming habits must take a trip! Sticking to a balanced eating regimen will be difficult with weekend barbecues, neighborhood block events, and the temptation of ice cream on a scorching day. However with just a little planning, you’ll be able to get pleasure from all of the flavors of the season whereas nonetheless reaching your weight reduction objectives. That will help you keep on monitor, I’ve put collectively yet one more scrumptious and nutritious free WW meal plan for the week of July 7-13. This 7-day menu is filled with contemporary seasonal produce, lean proteins, and loads of selection to maintain issues attention-grabbing.

Some mouthwatering meals you’ll be able to look ahead to embrace:

– Grilled Lemon Herb Hen Skewers

– Summer season Veggie Frittata 

– Watermelon Feta Salad with Balsamic Drizzle

– Baja Fish Tacos 

– Turkey Reuben Panini 

As all the time, I’ve included the Weight Watchers factors for every recipe to make monitoring a breeze. Plus, I’ve thrown in some useful suggestions for staying hydrated and navigating summer season social conditions whereas staying on plan. Let’s get to the meal plan! 

Free WW Meal Plan SUNDAY July 7

B: Italian Omelet (1 level)

L: Lemon Greek Hen Skewers (0 factors)

D: Baja Fish Tacos (6 factors)

Dessert: Sunshine Cake (7 factors) 

Whole WW Factors: 14

Notes: The sunshine cake is filled with summery flavors – it’ll be a brand new favourite! 

Free WW Meal Plan MONDAY July 8

B: Very Vegetable Frittata (2 factors) 

L: Watermelon Feta Salad  (1 level) + Grilled Meat of Selection (0 factors) 

D: Pork Tenderloin with Pineapple Salsa (2 factors) + Baked potato (4 factors)

Dessert: Excessive Protein Chocolate Oat Bars (9 factors)

Whole WW Factors: 18

Notes: You possibly can select any zero level facet for the pork tenderloin, however you’ll want baked potatoes for one more meal this week, so why not go forward and make further? 

Free WW Meal Plan TUESDAY July 9

B: Banana Protein Pancakes (0 factors)

L: Turkey Reuben Panini (6 factors)

D:  Hen Caesar Salad Pasta Bake (7 factors)

Dessert: One Level Mug Cake (1 level)

Whole WW Factors: 14

Notes: The banana protein pancakes are really easy to make – simply two substances. Be at liberty so as to add any protein powder you’ve although, to extend the protein rely. 

Free WW Meal Plan WEDNESDAY July 10

B: 2 Breakfast Tostadas (2 factors)

L: Hen Philly Stuffed Peppers (2 factors)

D: Spinach Asiago Stuffed Hen (8 factors) + Roasted Veggies (0 factors)

Dessert: Chocolate Chip Cookies (6 factors)

Whole WW Factors: 20 

Notes: The breakfast tostadas are only one level every, so if you’re allotted greater than 20 factors in a day, be at liberty to have extra. 

Free WW Meal Plan THURSDAY July 11

B: Low Fats Blueberry Muffins (2 factors) + 2 boiled eggs (0 factors)

L: Pineapple Hen and Rice Wraps (5 factors)

D: Buffalo Hen Baked Potato (7 factors)

Dessert: Carrot Cake Muffins (1 level)

Whole WW Factors: 15

Notes: The carrot cake muffins may technically be for breakfast, however for a enjoyable dessert model, add a bit of sunshine cool whip and sugar free caramel drizzle. 

Free WW Meal Plan FRIDAY Jul7 12

B: Candy Potato Hash (2 factors)

L: 2 Taco Potato Skins (4 factors)

D: Shrimp Alfredo Pasta Casserole (5 factors)

Dessert: Cool Whip Cookies (3 factors)

Whole WW Factors: 14

Notes: I like over-easy eggs added to the candy potato hash for breakfast. And it doesn’t add any factors. 

Free WW Meal Plan SATURDAY July 13   

B: Smoked Salmon Breakfast Muffins (0 factors) 

L: Easy Summer season Pasta Salad (3 factors) 

D: Loaded Nacho Bubble Up (7 Factors)

Dessert: Butterfinger Sweet (3 factors)

Whole WW Factors: 13

Notes: You would possibly wish to save your further factors for the Butterfinger sweet as a result of it’s exhausting to cease at only one! 

Keep in mind to account for any extra snacks, drinks, or ZeroPoint meals you embrace all through the day. Keep hydrated with water or different zero-calorie drinks. Weight-reduction plan sodas, unsweet tea, black espresso, and Crystal Mild are nice choices that received’t have an effect on your factors. 

Now it’s time to get to the grocery retailer! Use this sectioned checklist to seize the whole lot you want for the week. 

Grocery Listing

Proteins:

– Hen breast, boneless skinless

– Eggs

– Egg whites

– Turkey breast (chilly cuts or leftover)

– Pork tenderloin

– Shrimp

– Further lean floor beef

– Smoked salmon

Dairy:

– Greek yogurt (fat-free, vanilla)

– Milk (nonfat, skim)

– Feta cheese (crumbled, fat-free, gentle, or common)

– Swiss cheese slices (low-fat)

– Cream cheese (fat-free, gentle)

– Asiago cheese (contemporary grated)

– Cheddar cheese (gentle, reduced-fat, shredded)

– Mozzarella cheese (part-skim, shredded)

– Cool Whip Lite

– I Can’t Consider It’s Not Butter

Produce:

– Garlic

– Parsley

– Lemon

– Chives

– Onion

– Mushrooms

– Broccoli

– Cauliflower

– Zucchini

– Cherry or pear tomatoes

– Arugula

– Watermelon (seedless)

– Mint leaves

– Cilantro

– Romaine or iceberg lettuce

– Inexperienced onions (scallions)

– Lime

– Pineapple (contemporary)

– Pink pepper

– Pink onion

– Spinach

– Bell peppers

– Spicy pepper

– Yellow onion

– Shallots

– Basil

– Banana

– Mandarin oranges

Breads & Grains:

– Corn tortillas

– Rye bread

– Flatoutbread wraps

– White rice

– Entire wheat pasta

– Rotini pasta

– Rolled oats

– All-purpose flour

– Entire wheat flour

Canned & Packaged Items:

– Yellow masa corn flour

– Canned chipotle peppers in adobo sauce

– Pineapple juice

– Pineapple cooking sauce (or candy and bitter sauce)

– Mild Alfredo sauce

– Salsa

– Tostitos chips

– Croutons

– Smoked salmon

– Refried beans (fat-free)

– Fiber One cereal

– Unsweetened applesauce

– Splenda granular

– Wheat germ (toasted, optionally available)

– Blueberries (contemporary or frozen)

– Yellow cake combine

– Crushed pineapple

– On the spot vanilla pudding combine

– Carrot cake combine

– Pillsbury Sugar Free Yellow Cake Combine

– Swerve confectioner’s sugar substitute

– Almond flour

– Lily’s milk chocolate chips

Condiments, Oils & Spices:

– Further virgin olive oil

– Dried oregano

– Kosher salt

– Black pepper

– Dijon mustard

– Balsamic glaze

– Cooking spray

– Cayenne pepper

– Garlic powder

– Paprika

– Floor cumin

– Mustard

– Sauerkraut

– Franks scorching sauce

– Mild ranch dressing

– Ginger

– Chili powder

– Pink pepper flakes

– Caesar dressing (diminished fats/calorie smart)

– Chive or dill

– Thyme (contemporary)

– Baking powder

– Floor cinnamon

– Baking soda

– Vanilla extract

– Brown sugar substitute

– Sugar-free peanut butter

Zero Level Snacks (Anytime of Day) 

Strawberry Fruit Snacks

Hummus + Chopped Veggies

Shrimp Cocktail

Buffalo Hen Celery Bites

Extra Zero Level Snacks right here! 

Go to the WW app or web site to entry the recipe builder and monitor your every day meals consumption and factors. 

Suggestions for Simple and Environment friendly Prep: 

1. Plan for transportable meals which might be good for picnics, seaside days, and out of doors adventures. Mason jar salads, wraps, and power bites are all straightforward to pack and transport wherever your summer season takes you.

2. Embrace the flavors of the season through the use of herbs and spices that complement summer season produce. Basil, mint, cilantro, and lime juice can brighten up any dish and add a contemporary, summery twist.

3. Don’t overlook about meals security when meal prepping in the summertime warmth. Make sure that to retailer your prepped substances and meals correctly within the fridge or cooler to forestall spoilage and foodborne sicknesses.

So what are you ready for? Obtain this free Weight Watchers 7-day summer season meal plan now and prepare to get pleasure from per week of wholesome, scrumptious consuming! Your style buds (and waistline) will thanks.