The Holy Mess 7 Day SUPER Satisfied Meal Plan will guide you to make healthy choices so you lose weight this week without going hungry. Below are additional resources to make your week extra-easy while you lose the most weight possible in a healthy way.
The Holy Mess 7 Day SUPER Satisfied Meal Plan
Do you need a copy of the meal plan? Order the 7 day meal plan bundle here.
Did you order this product and you need help accessing it? Get customer support at this link or email us sara@theholymess.com.
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Make weight loss even easier with this helpful cookbook with super-easy yet incredibly delicious weight loss dinner recipes. These recipes are so easy, you almost don’t need a recipe.
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How to Use the 7 Day SUPER Satisfied Meal Plan
This meal plan provides you with an exact list of what to eat every day for 7 days for breakfast, lunch, dinner, and 2 snacks.
If you need to trade a food, we suggest you use the handy Food Swap guide which is available in the kit. We included ways to trade foods you don’t like or can’t eat, how to make the plan Vegan or Vegetarian, Plant-Based, Gluten-Free and Dairy-Free.
What if you need more points or calories? Here are some ways to use your additional calories in a healthy way and still lose weight:
- Add an extra half or whole serving to any meal or snack. For example, eat 1 whole cup of rice with dinner instead of 1/2 cup.
- Cook foods in a 1-2 tsp olive oil or butter.
- Add diced avocado on top of a meal or eat 1/4-1/2 avocado with salt as a snack.
- Enjoy an additional healthy snack such as string cheese, apple or banana with peanut butter, hard-boiled eggs, turkey lunchmeat or pepperoni.
If you are hungry, you may need to add more calories. Use this Free Weight Loss Calorie Calculator to determine your personal needs. If you are a WW member, remember that you have weekly flex points available to use and enjoy.
During weight loss, the temptation is to cut calories drastically in order to see fast results, but I discourage this because it often leads to binge eating. Instead, your goal should be a moderate reduction of calories that still makes life enjoyable.
Rather than large swings of restriction and overeating, your goal is to make your days mostly the same.
Recipe Photos and Instructions for the Meal Plan
Here are the recipes included in the meal plan with step-by-step photos and instructions.
Copycat Olive Garden Minestrone
Fast Black Beans and Rice
Creamy Cauliflower Dip
Banana Nice Cream
Meal Prep Garden Salad with Apple Dijon Dressing
Brownie Batter Hummus
Zucchini Pizza Bites
Weight Watchers Points on the 7 Day Weight Loss Meal Plan
You do not need to be a Weight Watchers member to use this plan. If you are a WW member, we’ve made it easy for you to track your points with the links below.
Click on the recipe links below to be taken to your personal points in the app.
The 7 day plan has been written to be within your daily points allowance for most individuals.
Click each link to be taken directly to the recipe in your WW app, where your points will be listed:
WW Points for Apple Pie Oatmeal
WW Points for Olive Garden Minestrone
WW Points for The Holy Mess Healthier Creamed Corn
WW Points for The Holy Mess Chocolate Cherry Oatmeal
WW Points for WW Zucchini Pizza Bites
WW Points for Summer Garden Salad
WW Points for Brownie Batter Hummus
WW Points for Easy Black Beans and Rice Bowls
WW Points for Banana Nice Cream
WW Points for Sweet Potato Parfait
WW Points for Easy Baked Chicken Breast
WW Points for Zucchini, Mushroom and Onion Saute
WW Points for Healthier Hash Browns
WW Points for Black Bean, Butternut Squash & Spinach Breakfast Bowl
WW Points for Skillet-Seared Italian Salmon
WW Points for The Holy Mess Oven Roasted Brussel Sprouts
Specific Ingredient Photos and Information
Are you looking for a specific food that’s in the meal plan? Here’s help.
Lean Cuisine Chicken Enchilada Suiza – If you can’t find this meal, trade for any frozen meal of about 300-350 calories.
Chili’s Guiltless Grill Steak Meal – Here is the complete Chili’s nutritional information.
Al Fresco Chicken Sausage – or similar chicken sausage links
Wholly Guacamole – I like these individual guacamole cups since they last much longer than a fresh avocado.
Tyson Grilled Chicken Strips – In a hurry? Use these or a grocery store rotisserie chicken to save time. Look for chicken breast and choose meat that is not breaded to save calories.
Dannon Light n Fit Greek Yogurt – Comes in many flavors and is 80 calories per individual cup.
Frozen hash browns – Purchase hash browns with no added oil.
Turkey salami – Can also use turkey pepperoni which may be easier to find.
Hunt’s Spaghetti sauce – This is one of the lowest calorie/points prepared spaghetti sauces I’ve found.
If you have further questions about this meal plan, email us: sara@theholymess.com.
