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Weekly Meal Plan 6.21.26 – WellPlated.com
By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
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Weekly Meal Plan
Grocery Costs
- Grilled Shrimp: $13.84—$3.46 per serving
- Air Fryer Steak with Creamed Spinach: $38.96—$19.46 serving
- Shrimp Tacos: $22.18—$2.77 per serving
- Steak Salad: $24.84—$6.21 per serving
- Spinach Pasta: $11.36—$2.84 per serving
- Healthy Granola: $11.92—$.85 per serving
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
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Weekly Meal Plan Frequently Asked Questions
How Do I Sign Up to Receive Weekly Meal Plans?
Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.
I Have a Big Family – Can I Adjust How Many People I am Planning For?
Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.
How Do I Access My Previously-Saved Recipes?
Access your recipes here, or navigate to My Recipes in the site menu bar.
Why Should I Meal Plan?
Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.
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10 Foods That Will GUARANTEE Fat Loss
In this video, I’m going to tell you the 10 best foods that are guaranteed to help you lose fat and step up your fitness goals. This way, you can enjoy a healthier, happier life. Many of us want to get rid of our belly fat, or just any unwanted fat in general. Exercise is one effective way to do that. But before you sweat it out, you should first consider the foods you put into your mouth.
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In a nutshell:
1. Greek yogurt
Besides being a delicious food, Greek yogurt has been scientifically proven to aid in the fat-burning process, granted that it’s the full-fat variety.
Full-fat Greek yogurt has conjugated linoleic acid or CLA that promotes fat burning.
Nutrients found in yogurt like vitamin D, and amino acids, also speed up fat burning according to research.
2. Eggs
Eggs are brimming with high-quality protein, a nutrient that boosts metabolic rate by about 20–35% for several hours after eating.
Protein is also important for building and maintaining muscle mass, and the more muscle you have, the more metabolically active you’ll be.
A single egg has 7 grams of protein along with other essential nutrients like fat and vitamins.
3. Nuts
Nuts are more than just delicious on-the-go nibbles.
They are an amazing source of magnesium and healthy fats, specifically almonds.
And speaking of almonds, they make a perfect snack if you’re looking to lose weight and burn fat.
4. Apple cider vinegar
I’m sure you’ve all heard of the various perks of consuming apple cider vinegar (ACV).
This ancient folk remedy is commonly known to help reduce appetite and lower blood sugar and insulin levels in diabetic people.
But more importantly, acetic acid, the main component of vinegar, has been shown to improve fat burning and reduce belly fat storage in numerous animal studies.
While there’s not much human research about this, the results from one study are already promising.
5. Cinnamon
Cinnamon contains an essential oil called cinnamaldehyde, which can help burn fat.
Similar to capsaicin in chili, this oil stimulates thermogenesis.
And as I’ve said before, this process is a great environment for the body to burn calories.
This spice also has other fat-burning benefits.
For starters, cinnamon helps balance blood sugar levels, therefore helping stop fat storage in the body.
Keep watching to know the last 5!
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Why Jennifer Lawrence Had to Gain Weight for This Movie!
Movie: Silver Linings Playbook
Jennifer Lawrence recalls being asked to gain weight after filming The Hunger Games. She humorously recounts her excitement and the eventual wardrobe challenges. Check out the full story on e news!
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Day 20 Challenge | How to Maintain Healthy Weight During Pregnancy | Pregnancy Weight Loss Tips
Hi Friends today i have shared how to follow weight loss during your pregnancy time. It is very important to maintain a healthy weight during the pregnancy time to avoid over weight later.
Email me for any queries or consultation – letstalknila@gmail.com
Intermittent Fasting in Tamil – https://youtu.be/GLZkAQvhouw
My Weight loss Secret – https://youtu.be/CkUI6QdgCWU
MY Diet Chart Video – https://youtu.be/6sHykqCy02c
Belly Fat Reduction Video – https://youtu.be/JyL1c6okKDQ
Weight Loss Challenge Season1 – https://youtu.be/AZed-xqxsP8
Weight loss series – https://www.youtube.com/watch?v=CkUI6QdgCWU&list=PLliW8CCmOHxc1Asm3uIEyQ3l9zKTltO4g
Disclaimer: All content in this youtube video is based on my personal experience and views.I am not a medical practician. So Please do not consider this as a medical advice.
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Free 7 Day Healthy Meal Plan (June 22-28)
This post may contain affiliate links. Read my disclosure policy.
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (June 22-28)
Summer is officially here! There’s something so refreshing about sunny days, warm breezes, and an abundance of fresh fruits and vegetables. This time of year always inspires me to spend more time outdoors and keep meals simple, fresh, and flavorful. When temperatures rise, I especially love lighter dinners and hearty salads like this Salmon Caesar Salad and BBQ Chicken Salad. They’re satisfying and packed with seasonal ingredients, perfect for summer nights!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (6/22)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Vegan Quinoa Bowl (recipe x 2)
Total Calories: 1,277*
TUESDAY (6/23)
B: Chorizo Egg Bites with 1 cup strawberries
L: Grilled Chicken Salad with Strawberries, Avocado and Citrus Dressing
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,250*
WEDNESDAY (6/24)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with LEFTOVER Mediterranean Bean Salad and 6 Triscuits
D: Giant Chicken Milanese with Broccoli and Orzo
Total Calories: 1,196*
THURSDAY (6/25)
B: Chorizo Egg Bites with 1 cup cantaloupe
L: 3 ounces tuna with LEFTOVER Mediterranean Bean Salad and 6 Triscuits
D: Beef and Cabbage Stir Fry with ¾ cup brown rice**
Total Calories: 1,100*
FRIDAY (6/26)
B: Protein PB & J Smoothie Bowl drizzled with 1 tablespoon melted peanut butter
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Bang Bang Shrimp Skewers with Fried Brown Rice and Perfectly Grilled Zucchini
Total Calories: 1,165*
SATURDAY (6/27)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: 1 ¼ cup White Bean Salad
D: DINNER OUT
Total Calories: 809*
SUNDAY (6/28)
B: Pancake Muffins with 1/2 cup mixed berries and 2 teaspoons maple syrup
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 1 cup watermelon
D: Peruvian Grilled Chicken Skewers with ½ cup white rice and Grilled Corn Salad with Feta
Total Calories: 1,188*
*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.
** Make an extra 3 cups brown rice for dinner Friday.
*Google doc
Shopping list
Produce
- 1 (1-pound) container fresh strawberries
- 2 (6-ounce) containers fresh raspberries and/or blackberries
- 1 (6-ounce) container fresh blueberries
- 1 small cantaloupe
- 1 mini watermelon
- 1 medium apple (your choice)
- 1 medium navel orange
- 11 medium lemons
- 1 small (5-ounce) Hass avocado
- 1 large head garlic
- 4 small shallots
- 1 (2-inch) piece fresh ginger
- 2 medium jalapenos
- 2 medium zucchini
- 2 medium English cucumbers
- 1 small cucumber
- 1 ½ pounds broccoli florets
- 1 (8 ounce) package shitake mushrooms
- 1 small bag shredded carrots
- 1 ¼ pound sweet potatoes
- 6 large ears of corn
- 1 medium bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) clamshell/bag baby arugula
- 1 large head Iceberg lettuce
- 1 medium head Butter lettuce
- 1 small head napa cabbage
- 1 small head white cabbage
- 1 (1-pound) container Campari tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 3 medium vine-ripened tomatoes
- 2 medium red onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli organic chicken or turkey breast
- 1 package center-cut bacon
- 2 pounds boneless, skinless chicken thighs
- 1 (8-ounce) boneless, skinless chicken breast
- 1 pound ground chicken
- ¾ pound boneless, skinless white fish fillets such as cod, halibut or branzino
- 1 pound lean ground beef
- 13 ounces large peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Baking spray (such as Bakers Joy or Pam)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Vanilla extract
- Pure maple syrup
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Smoked paprika
- Red wine vinegar
- Oregano
- Reduced sodium soy sauce*
- Oyster sauce*
- Hoisin sauce*
- Mushroom or dark soy sauce
- Toasted sesame seed oil
- Thai sweet chili sauce
- Sriracha sauce
- Sesame seeds (optional, for garnish on Bang Bang Shrimp)
- Parsley
- Basil
- Sazon (or ingredients to make your own)
- White vinegar
- Cumin
Dairy & Misc. Refrigerated Items
- 1 package soy chorizo (I like Trader Joe’s)
- 2 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 quart nonfat milk, unsweetened almond milk or milk of your choice
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small package feta cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package dry brown rice
- 1 small package dry white rice
- 1 small package dry quinoa (or 2 ½ cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 package seasoned panko breadcrumbs (can use plain and season yourself, if desired)
- 1 package plain panko breadcrumbs
- 1 package street taco size flour tortillas
- 1 package dry orzo pasta
- 1 small box Triscuits (or your favorite whole grain cracker)
Canned and Jarred
- 1 small jar pickled jalapenos
- 1 small jar pitted Manzanilla olives
- 1 (6-ounce) can albacore tuna in water
- 1 (29-ounce) can cannellini beans
- 1 (15-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
- 1 small jar peanut butter
- 1 (14-ounce) can beef broth (can sub ¼ cup water in Beef Stir-Fry, if desired)
Frozen
- 1 small package cauliflower rice
- 1 small package peas and carrots
- 1 small package shelled edamame
- 1 large package blueberries
- 1 large package strawberries
Misc. Dry Goods
- 1 package vanilla protein powder
- 1 small package nutritional yeast
- Monk fruit sweetener or granulated sugar
- Baking powder
- Cornstarch
- 1 small package raw slivered almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 light beer such as Corona Light
Non-Food Items
*You can buy gluten free, if desired
The Summer Ingredient That Makes Everything Better
The Summer Ingredient That Makes Everything Better
Spoiler alert: it’s corn.
Corn is the true MVP of summer produce!
This is not a collection of corn recipes like Grilled Corn, Creamed Corn, and Corn Chowder. Nope! Instead, I’m sharing some recipes where corn is the supporting player that makes things POP.
While you can get fresh corn year-round, those shrink-wrapped packages at the grocery store pale in comparison to locally grown sweet corn—and corn season is upon us soon! I always try to cook with it as much as I possibly can, and yet every year as summer winds down, I feel like I could have used it even more.
The thing about corn is that, unlike a lot of vegetables, it’s pretty versatile. It’s equally good raw, grilled, roasted, sautéed, or stirred into soups. And everywhere it goes, it adds a little sweetness, some sunny color, and juicy little bites of deliciousness. It truly does make everything better!
Black Bean Corn Salad
This is one of those recipes that shows off everything corn does well. The kernels add sweetness, crunch, and color while balancing the earthiness of the beans. It's equally good as a side dish, taco topping, or light lunch.
Check out this recipe
Salmon Chowder
Corn and seafood have been friends for a long time. Here, the corn adds sweetness that balances the richness of the salmon while giving the chowder extra texture and substance.
Check out this recipe
BLT Chopped Salad
A BLT already has plenty going for it, but corn makes it even better. The sweetness pairs beautifully with smoky bacon and juicy tomatoes, adding another layer of summer flavor.
Check out this recipe
Steak Bowls
Corn brings freshness and texture to these hearty bowls. Alongside steak, grains, and vegetables, it helps keep every bite balanced rather than overly rich.
Check out this recipe
Healthy Taco Salad
Corn belongs in taco salad. It adds sweetness that plays well with bold Mexican-inspired flavors while making the salad more colorful and satisfying.
Check out this recipe
Mexican Quinoa
This is one of my favorite examples of how corn can transform a simple pantry meal. The quinoa provides protein and substance while the corn adds texture, sweetness, and a little bit of sunshine.
Check out this recipe
Related Recipes
Salads
Mexican Street Corn Salad
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Side Dishes
Corn Casserole
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Importance of Healthy Foods For Your Body | Diet Tips #healthyeating #ytshorts #teluguhealthtips
Importance of Healthy Foods For Your Body | Diet Tips | Socialpost Healthcare
#HealthyFood #DietTips #Nutrition #HealthyLifestyle #EatClean #Wellness #healthtipstelugu #socialpost #socialposthealthcare
Eating healthy foods is the key to maintaining good health and overall well-being. In this video, we explore the importance of nutritious foods for your body, how they improve energy, boost immunity, and prevent diseases. Learn the best diet tips for a balanced lifestyle, including what foods to eat more of and what to avoid. By making simple dietary changes, you can improve your physical health, mental wellness, and long-term fitness.
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