Summer season solstice week is right here, Weight Watchers neighborhood! With the longest days of the 12 months upon us, we’ve created a meal plan that maximizes out of doors residing whereas minimizing kitchen stress. This June meal plan options refreshing choices for these sizzling afternoons, balanced with satisfying grilled or one-pot dinners that preserve factors in test whereas delivering peak summer time flavors. What’s completely different about this week? We’ve integrated hydration-boosting recipes that assist fight summer time warmth, like a cool chickpea salad and frozen yogurt treats that fulfill candy cravings for minimal factors. With the official begin of summer time, this plan proves that longer days don’t must imply longer hours calculating your Weight Watchers factors!
Free Weight Watchers Meal Plan SUNDAY June fifteenth
B: Straightforward Breakfast Casserole (2 factors)
L: Buffalo Hen Salad (3 factors)
D: Lightened Up Hen Florentine (3 factors) + factors for rice
Dessert: Chocolate Chip Cookies (3 factors)
Whole WW Factors: 11+
Notes: Be sure to make additional of the hen Florentine! Nobody needs to prepare dinner on a busy Monday, so we’re going to double up this scrumptious dinner and have it prepared for Monday evening as nicely.
Free Weight Watchers Meal Plan MONDAY June sixteenth
B: Baked Omelet (4 factors)
L: Easy Chickpea Salad (2 factors)
D: Leftovers
Dessert: Yogurt and Fruit Popsicles (0 factors)
Whole WW Factors: 6+
Notes: These yogurt and fruit popsicles are a terrific choice to preserve stocked in your freezer all summer time lengthy.
Free Weight Watchers Meal Plan TUESDAY June seventeenth
B: Peanut Butter Banana Muffins (6 factors)
L: Taco Salad (4 factors)
D: Hawaiian Hen Kebabs (1-3 factors) + factors for rice if desired
Dessert: Strawberry Pie (3 factors)
Whole WW Factors: 16
Notes: Peanut butter banana muffins are a terrific choice to prepare dinner as soon as, eat twice (or a number of instances). You can make a big batch of those and have one with 1-2 boiled eggs for breakfast each morning, so that you don’t must prepare dinner.
Free Weight Watchers Meal Plan WEDNESDAY June 18th
B: Avocado Toast with Egg 4 Methods (3 factors)
L: Straightforward Asian Salad (4 factors)
D: Candy, Sticky Sesame Chickpea and Veggies (3 factors)
Dessert: Cottage Cheese Jello Salad (1 level)
Whole WW Factors: 11
Notes: Don’t let the cottage cheese within the dessert throw you off, it’s creamy and funky – good for a summer time night dessert.
Free Weight Watchers Meal Plan THURSDAY June nineteenth
B: Breakfast Burrito (3 factors)
L: Tex-Mex Cauliflower Rice Shrimp Bowl (5 factors)
D: One Pot Hen Rice Veggie Bowls (4 factors)
Dessert: Leftovers
Whole WW Factors: 12+
Notes: Go forward and make one other additional breakfast burrito when you’re at it. Wrap them in aluminum foil and retailer within the fridge – breakfast is finished for Friday as nicely!
Free Weight Watchers Meal Plan FRIDAY June twentieth
L: Pepperoni Flatbread Pizza (5 factors)
D: Broiled Salmon with Capers (0 factors) + factors for roasted potatoes or rice
Dessert: Creamy Mango Coconut Ice Cream (0 factors)
Whole WW Factors: 5+
Notes: Since dessert AND dinner are zero factors, be at liberty to make use of today as a day to eat out should you get the possibility. You could possibly work in a enjoyable deal with!
Free Weight Watchers Meal Plan SATURDAY June twenty first
B: Egg Avocado Cottage Cheese Breakfast Bowl (5 factors)
L: Leftovers
D: Spaghetti Squash Lasagna (2 factors)
Dessert: Black Bean Brownies (2 factors)
Whole WW Factors: 9+
Notes: Lasagna might appear to be a heavy meal for the summer time, however this one is definitely lighter than you assume due to the spaghetti squash. It’s an effective way to take pleasure in a excessive protein, tacky meal for just some factors.
Examine your pantry and fridge for any of those listed objects earlier than heading to the grocery retailer.
Grocery Checklist
Produce
- Romaine lettuce
- Celery
- Pink onion
- Mango
- Kiwi
- Strawberries
- Grapes
- Mandarin oranges
- Pineapple (crushed/tidbits)
- Cucumber
- Cherry tomatoes
- Avocado
- Candy mini peppers
- Cauliflower rice
- Frozen corn
- Bell peppers (pink, yellow, orange)
- Cilantro
- Lime
- Child spinach
- Broccoli
- Child bella mushrooms
- Inexperienced onions/scallions
- Contemporary ginger
- Cabbage
- Carrots
- Russet potatoes
- Lemons
- Spaghetti squash
- Bananas
Meat & Proteins
- Hen breast
- Hen thighs (boneless, skinless)
- Floor turkey
- Turkey pepperoni
- Shrimp (peeled and deveined)
- Ham (cooked)
- Bacon (middle lower)
- Salmon fillets
- Eggs
Dairy & Refrigerated
- Cottage cheese (low-fat/fat-free)
- Greek yogurt (plain, low-fat)
- Whipped topping (fat-free)
- Cheddar cheese (shredded)
- Mozzarella cheese (half skim, shredded)
- Parmesan cheese (grated)
- Half and half (fat-free)
- Velveeta cheese slices
- Butter
Grains & Pasta
- Flour (all-purpose, unbleached)
- Brown rice
- Blue corn tortilla chips
- Flour tortilla (fat-free)
- Sourdough bread/entire grain bread (Dave’s Killer Bread)
Canned & Jarred Items
- Frank’s Buffalo sauce
- Black beans (canned)
- Chickpeas (low sodium)
- Tomato sauce (canned)
- Pasta sauce (no sugar added)
- Pico de gallo
- Salsa (jarred, delicate)
- Hen broth (low sodium)
- Vegetable broth
- Canned corn
Baking
- Baking powder
- Baking soda
- Cornstarch
- Cocoa powder
- Vanilla extract
- Salt (kosher, desk)
- Chocolate chips (Lily’s darkish baking, no-sugar-added)
Spices & Seasonings
- Black pepper
- Garlic powder
- Onion powder
- Chili powder
- Cumin
- Paprika
- Oregano
- Cinnamon
- Blue cheese dressing powder
- Basil (dried)
- Parsley (dried)
- Rosemary (dried)
- Italian seasoning
- Cayenne pepper
- Dill
- Floor ginger
- Coriander
- Garlic salt
Sweeteners
- Brown sugar (gentle)
- Stevia
- Monk fruit with erythritol
- Maple syrup
- Zero-calorie sweetener
Oils & Vinegars
- Olive oil (additional virgin)
- Avocado oil
- Sesame oil
- Rice vinegar
- Lime juice
Snacks & Misc
- Orange sugar-free Jell-O
- Strawberry sugar-free Jell-O
- Teriyaki sauce (Soy Vay particular blends)
- Sizzling sauce
- Damascus Bakeries All pure plain roll-ups
- Retailer-bought pizza sauce
- Coconut milk
- Coconut aminos (or low sodium soy sauce/tamari)
- White cooking wine
- Orange juice
- Pineapple juice
- Capers
- Sliced almonds
- Tortilla strips
- Sesame seeds
- Peanut butter (creamy)
- Guacamole (non-obligatory)
- Gentle butter substitute (I Can’t Consider It’s Not Butter! Gentle)
- Cooking spray
- Applesauce (unsweetened)
Low 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 observe your every day meals consumption and factors.
Suggestions for Straightforward and Environment friendly Prep:
- Strategic Sheet Pan Roasting: On Sunday night, when temperatures cool, roast a number of sheet pans of summer time greens tossed with minimal oil and loads of herbs. Separate into three classes: Mediterranean combine (eggplant, zucchini, tomatoes), Southwest mix (bell peppers, corn, onions), and Asian-inspired (bok choy, mushrooms, snap peas). These versatile roasted vegetable medleys can remodel into numerous zero- or low-point meals: chilly salad toppers, heat grain bowl bases, omelet fillings, or pasta mix-ins.
- Beverage Batch Prep: Staying hydrated through the summer time solstice week is essential for weight administration. Create three spa-inspired water infusions in giant pitchers: cucumber-mint, strawberry-basil, and lemon-ginger. Having these zero-point refreshers prepared encourages hydration whereas stopping the impulse to succeed in for sugary drinks. For morning routines, cold-brew espresso or tea focus may be diluted as wanted and customised together with your most well-liked milk various factored into your every day factors.
- Chilled Soup Station: The longest days of the 12 months typically deliver the best temperatures, making chilly soups a refreshing, point-friendly meal resolution. Put together and refrigerate base batches of gazpacho, cucumber-avocado, and chilled melon soup in blender jars. These no-cook soup bases keep contemporary for 3-4 days and may be shortly re-blended with contemporary herbs and a splash of acid proper earlier than serving. Add pre-portioned containers of non-obligatory toppings (measured quantities of sunshine bitter cream, Greek yogurt, or crushed nuts) for personalization with out level confusion.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming may be each scrumptious and festive.
