Meal Plans Recipes

Skinnytaste Meal Plan (April 29-May 5)

posted April 27, 2019 by Gina A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.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. You should aim for around 1500 calories* per day.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!Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!THE DETAILS: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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!MONDAY (4/29)B: Berry Quinoa Breakfast Bowls (5) (Recipe x 2)L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with a green salad (2)*Totals: Freestyle™ SP 20, Calories 856**TUESDAY (4/30)B: Berry Quinoa Breakfast Bowls (5)L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheese (1), 1 tablespoon light sour cream (1) andInstant Pot Refried Beans (0)Totals: Freestyle™ SP 13, Calories 869**WEDNESDAY (5/1)B: Berry Quinoa Breakfast Bowls (5)L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)D: Slow Cooker Pernil (6) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)Totals: Freestyle™ SP 22, Calories 970**THURSDAY (5/2)B: Berry Quinoa Breakfast Bowls (5)L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) (Recipe x 2)D: Cuban Sandwich Quesadilla (5) (Recipe x 4) with 1 ounce avocado (1) and Quick and Delicioso Cuban Style BlackBeans (1)Totals: Freestyle™ SP 15, Calories 829**FRIDAY (5/3)B: PB + J Smoothie (4)L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)D: Naked Salmon Burgers with Sriracha Mayo (3) with grilled corn (0)Totals: Freestyle™ SP 10, Calories 829**SATURDAY (5/4)B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)L: Grilled Chicken Salad with Strawberries and Spinach (5) with grilled corn (0)D: DINNER OUT!Totals: Freestyle™ SP 6, Calories 521**SUNDAY (5/5)B: LEFTOVER Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)L: Mexican Shrimp Cobb Salad (3)D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema (2) with ½ cup brown rice (3) and Skillet MexicanZucchini (4)Totals: Freestyle™ SP 13, Calories 868***Freeze any leftover rolls you/your family won’t eat.Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ½cup light vinaigrette.**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimateyour calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,snacks, dessert, wine, etc.***Prep Wednesday night, if desired*google docShopping list:Produce2 medium bananas1 large head Iceberg lettuce½ small head green cabbage1 large head Romaine lettuce1 (10-ounce) bag/clamshell baby spinach1 (10-ounce) bag/clamshell arugula1 medium bunch scallions4 medium ears corn11 medium oranges1 medium lemon6 medium limes1 pound fresh asparagus2 pounds zucchini1 small and 1 large English cucumber1 (1-pound) bag baby carrots2 medium heads garlic1 large red bell pepper1 small yellow bell pepper1 small green bell pepper1 medium bunch fresh cilantro1 small bunch/container fresh dill1 small bunch/container fresh oregano (can sub ½ teaspoon dill in Cucumber Salad, if desired)2 medium (5-ounce) Hass avocados1 small jalapeno1 small shallot2 (1-pound) packages fresh strawberries1 dry pint fresh blueberries3 large vine-ripened tomatoes1 dry pint grape tomatoes1 small red onion2 small yellow onionsMeat, Poultry and Fish1 1/3 pounds 99% lean ground turkey3 pounds boneless lean pork shoulder blade roast4 ounces lean sliced deli ham1 pound cooked large shrimp2 pounds (4) boneless, skinless chicken breasts1 pound wild salmon fillet1 package center cut baconGrains*1 box lasagna noodles1 small package dry quinoa1 small package dry brown rice (or 4 cups pre-cooked)1 package 6 or 8-inch whole wheat tortillas1 small package panko breadcrumbsCondiments and SpicesExtra virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)CinnamonVanilla extractHoneyGarlic powderCuminChili powderChipotle chili powderPaprikaOreganoCayenne (optional for Refried Beans)Apple cider vinegarRed wine vinegarGolden balsamic vinegarLight balsamic vinaigrette (or make your own with ingredients in list)Dijon mustardYellow mustardNuNaturals Vanilla liquid stevia (or sweetener of your choice)Light mayonnaiseSrirachaReduced sodium soy sauce*Seasoning saltBay leavesDairy & Misc. Refrigerated Items1 (32-ounce) carton unsweetened vanilla almond milk1 package reduced fat sliced Swiss cheese (I like Sargento)1 (18-pack) large eggs1 (8-ounce) tub light sour cream1 small wedge fresh Parmesan cheese1 small package queso blanco or cotija2 ounces soft goat cheese1 small block feta cheese1 (8-ounce) bottle skim milk1 (8-ounce) bag reduced fat shredded Mexican blend cheese1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)1 (8-ounce) bag part-skim mozzarella cheeseFrozen1 (10-ounce) package frozen chopped spinach1 small bag frozen corn kernels (or sub 1 medium fresh ear of corn)Canned and Jarred1 small jar pitted kalamata olives1 jar marinara sauce (I like Dellalo Pomodoro)1 (15-ounce) can chickpeas1 (8-ounce) can tomato sauce1 small jar dill pickles1 small jar peanut butter1 small jar artichokes1 small jar pickled jalapenos (can sub 1 teaspoon fresh jalapeno in Skillet Zucchini, if desired)2 (15-ounce) cans black beans1 (15-ounce) can low sodium chicken broth1 small jar/can chipotle peppers in adoboMisc. Dry Goods1 small package hemp seeds, pepitas or nuts (for Breakfast Bowls)1 small bag dried pinto beans*You can sub gluten-free, if desired posted April 27, 2019 by Gina

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