Wholesome Meal Plan for June seventh – thirteenth
We made it by the primary week of June with success! Let’s hold it going—we’ve bought your WW journey lined with one other free meal plan! This week, we’re embracing the farmer’s market bounty that’s hitting its stride mid-June. Our meal plan celebrates seasonal consuming with point-smart recipes that includes just-picked bell peppers, candy cherries, and the season’s first tomatoes—many counting as zero factors in your plan!
This week’s choice focuses on versatile proteins that work double-duty throughout a number of meals, saving you each prep time and grocery finances. We’ve designed every day with balanced level distribution, leaving room for these spontaneous summer time social moments. Whether or not it’s an impromptu yard get-together or a weekend picnic, you’ll have the flexibleness to get pleasure from life whereas staying dedicated to your objectives. Let’s make this the week you uncover that summer time consuming and Weight Watchers success go completely collectively!
Free WW Plan SUNDAY June seventh
B: Apple Cinnamon Protein Pancakes (5 factors)
L: Buffalo Chicken Tenders (7 factors) + Facet Salad & Zero Point Ranch Dressing
D: Baked Sweet and Sour Chicken (5 factors)
Dessert: Strawberry Banana Sorbet (0 factors)
Whole WW Factors: 17
Notes: This strawberry banana sorbet is very easy to make – solely 4 substances. And it’s the right dessert to beat the nice and cozy days. Don’t overlook to make use of loads of recent juicy tomatoes in your salad! And you may undoubtedly swap the apples within the pancakes with any summer time fruit you’ve, like strawberries.
Free WW Plan MONDAY June eighth
B: Mini Protein Waffles (3 factors)
L: Lime Chicken Tacos (5 factors)
D: One Pan Lemon Garlic Chicken (4 factors) + Asparagus (0 factors)
Dessert: Strawberry Banana Sorbet Leftovers (0 factors)
Whole WW Factors: 12
Notes: The mini protein waffles are so enjoyable, however should you don’t have a mini waffle maker, you possibly can nonetheless use the recipe for bigger waffles. I like sugar-free syrup or recent fruit on these.
Free WW Plan TUESDAY June ninth
B: Cherry Cinnamon Greek Yogurt Muffin (2 factors)
L: Turkey Sliders with Mushrooms (10 factors)
D: Bell Pepper Nacho Boats (4 factors)
Dessert: 4 Ingredient No-Bake Bars (3 factors)
Whole WW Factors: 19
Notes: The muffins name for apples, however it is a nice alternative to make use of any fruit that you simply’ve grabbed from the farmers market. Cherries could be scrumptious. The bell pepper nacho boats are a favourite should you’re craving consolation meals, like nachos.
Free WW Plan WEDNESDAY June tenth
B: Leftovers
L: Zoodles with Spicy Garlic Shrimp (6 factors)
D: Southwestern Goulash (5 factors)
Dessert: Chocolate Pudding (0 factors)
Whole WW Factors: 11+
Notes: The zero-point chocolate pudding is excessive in fiber as a result of banana, so not solely does it style nice, however it’s good for you, too.
Free WW Plan THURSDAY June eleventh
B: Sweet Potato Hash (2 factors) + 2 Over-Straightforward Eggs (0 factors)
L: Weight Watchers Chickpea Salad (0 factors)
D: Hawaiian Meatballs (4 factors) + Rice or Roasted Veggies
Dessert: Banana Nice Cream (0 factors)
Whole WW Factors: 6+
Notes: I like this chickpea salad all by itself. It’s full of protein and fiber, so it retains me full. However should you want extra, add any leftover meat you’ve.
Free WW Plan FRIDAY June twelfth
B: Turkey Sausage (0 factors) + Boiled Eggs (0 factors)
L: Leftovers
D: Instant Pot Burrito Bowls (3 factors)
Dessert: Brownie Cupcakes (2 factors)
Whole WW Factors: 5+
Notes: It’s doable to gas your physique effectively, be happy, and solely expend a number of factors every day. However in case you have loads of WW factors left over, get pleasure from including hefty carbs to breakfast or lunch to assist fulfill your urge for food.
Free WW Plan SATURDAY June thirteenth
B: Avocado Toast with Sunny Side Egg (3 factors)
L: Sheet Pan Salmon (0 factors) + Served over cauliflower rice (0 factors)
D: Leftovers
Dessert: Frozen Peanut Butter Cups (2 factors)
Whole WW Factors: 5+
Notes: Belief me, you’re going to need to make a big batch of those frozen peanut butter cups. You’ll be able to retailer them within the freezer for a number of months, and nothing is healthier on a heat day than a cool, chocolate deal with.
Test your pantry and fridge for any of those listed gadgets earlier than heading to the grocery retailer.
Grocery Checklist
Produce
- Apples
- Bananas
- Strawberries (frozen)
- Asparagus
- Bell peppers
- Chickpeas
- Contemporary ginger
- Contemporary parsley
- Contemporary thyme
- Grape tomatoes
- Inexperienced onions
- Lemon
- Lettuce (romaine)
- Lime
- Mushrooms
- Onions (pink)
- Pineapple (recent chunks)
- Tomatoes
- Zucchini
Meat & Proteins
- Hen breast
- Floor turkey/rooster
- Floor beef
- Floor pork
- Salmon fillets (frozen)
- Shrimp (peeled and deveined)
Dairy & Refrigerated
- Eggs
- Egg whites
- Milk (almond, common)
- Greek yogurt (plain, non-fat)
- Cheddar cheese
- Monterey Jack cheese
- Velveeta cheese slices
- Cool Whip (fat-free)
Grains & Pasta
- Brown rice
- Elbow macaroni (entire wheat)
- Oats (quick-cooking, rolled)
- Uncle Ben’s Prepared Rice (entire grain pouches)
- Flour (all-purpose)
- Coconut flour
- Sourdough bread/entire grain/gluten-free bread (Dave’s Killer Bread) – your decide!
Canned & Jarred Items
- Hen broth (low sodium)
- Diced tomatoes (no sugar added)
- Inexperienced chilies (chopped)
- Black beans (dry)
- Pico de gallo
- Barbecue sauce (gentle, sugar-free)
- Salsa (no sugar added)
- Vegetable broth
Baking
- Baking powder
- Baking soda
- Cocoa powder (unsweetened)
- Vanilla extract
- Cider vinegar
Spices & Seasonings
- Black pepper
- Cinnamon
- Nutmeg
- Chili powder
- Cumin
- Garlic powder
- Onion powder
- Crimson pepper flakes
- Salt (kosher, sea)
- Soy sauce (common, gluten-free)
- Tabasco sauce
- Worcestershire sauce
Sweeteners
- Agave (uncooked)
- Brown sugar
- Honey
- Stevia/Monk Fruit powder
Oils & Vinegars
- Olive oil
- Vegetable oil-butter unfold (reduced-calorie)
- Balsamic vinegar
- Crimson wine vinegar
- Rice vinegar
- White vinegar
Snacks & Misc
- Chocolate syrup (Hershey’s)
- Sizzling sauce
- Ketchup
- Lily’s Chocolate Chips
- Peanut butter (no sugar added)
- Protein powder (vanilla)
- Sesame seeds
- Slider buns
- Flour tortillas (6 inch)
Zero Level Snacks (Anytime of Day)
Extra Zero Level Snacks 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:
- Protein Energy Hour: Designate one hour to concurrently put together a number of proteins in numerous home equipment. Whereas your egg bites prepare dinner within the oven, grill rooster breasts on a countertop grill and simmer lentils on the stovetop. This “parallel cooking” method yields three versatile proteins that kind the inspiration of numerous meals all through the week. Pre-portion every protein based on your private factors allowance, label with factors values, and refrigerate for grab-and-go comfort.
- Part Containers: As an alternative of making ready full meals forward, create a “element system” by prepping and storing particular person parts individually. Steam batches of three totally different greens, put together two entire grains like brown rice and quinoa, and have your pre-cooked proteins prepared. This versatile method means that you can mix-and-match elements based mostly in your day by day factors stability whereas stopping meal fatigue. Consider it as creating your personal Weight Watchers-approved “meeting line.”
- Marinades as Magic: Sunday night time, put together three totally different point-friendly marinades in mason jars (citrus herb, balsamic, and Asian-inspired ginger-garlic). Divide your proteins (tofu, rooster breast, fish) into reusable silicone luggage, add marinades, and freeze flat. Every morning, switch tomorrow’s protein to the fridge to thaw and marinate concurrently. This method infuses taste whereas proteins defrost, and the flat freezing form each saves freezer area and promotes faster thawing.
Obtain this PDF to dive into every week of mouthwatering recipes that show wholesome consuming will be each scrumptious and festive.
Printable WW Meal Plan June 8 – 14Download