Recipes

Skinnytaste Meal Plan (July 1- July 7)

posted June 29, 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 Weight Watchers SmartPoints®.Have a great 4th of July weekend!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 (7/1)B: PB + J Smoothie (4)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)D: Angel Hair Pasta with Zucchini and Tomatoes (7) and a green salad* (2)Totals: Freestyle™ SP 20, Calories 1,023**TUESDAY (7/2)B: Avocado Toast with Sunny Side Egg (4)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Cilantro Lime Cauliflower “Rice” (1)Totals: Freestyle™ SP 16, Calories 996**WEDNESDAY (7/3)B: 2 hard-boiled eggs (0) with 1 cup mixed berries (0)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)D: Skillet Chicken Cordon Bleu (5) with Roasted Broccoli with Smashed Garlic (2)Totals: Freestyle™ SP 14, Calories 1,040**THURSDAY (7/4)B: Avocado Toast with Sunny Side Egg (4)L: Grilled Salmon Kebabs (0) with Chickpea Salad with Cucumbers and Tomatoes (1)D: Easy Inside Out Turkey Cheeseburgers (8) with Low Carb Potato Salad (4)Totals: Freestyle™ SP 17, Calories 1,209**FRIDAY (7/5)B: PB + J Smoothie (4)L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)D: Mexican Shrimp Diablo (3) with ¾ cup brown rice (5)Totals: Freestyle™ SP 15, Calories 886**SATURDAY (7/6)B: Breakfast BLT (6) (Recipe x 4)L: Chicken Chimichangas (6)D: DINNER OUT!Totals: Freestyle™ SP 12, Calories 679**SUNDAY (7/7)B: Crustless Ham and Cheese Quiche (5) with a peach (0)L: Zesty Lime Shrimp and Avocado Salad (2) with 12 tortilla chips (4)D: Campfire Dinner Meatloaf Foil Packets (8)Totals: Freestyle™ SP 21, Calories 1,006***Prep bowls Sunday night, if desired.  Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes,cucumber, chickpeas and 2 tablespoons light Italian dressing.**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.**google docShopping list:Produce2 pounds (4 medium) zucchini4 medium ears of corn4 medium peaches1 medium mango1 small bunch scallions2 medium heads cauliflower3 pounds broccoli florets1 small jalapeno1 small and 1 large head garlic2 medium and 1 large shallot1 medium navel orange7 medium limes4 medium lemons½ small head red cabbage (or a small bag of pre-shredded)1 (12-ounce) container fresh strawberries1 (6-ounce) container fresh berries (your choice)2 large cucumber1 large head Romaine lettuce1 medium head Iceberg lettuce1 small red bell pepper½ pound asparagus1 small bunch fresh Italian parsley1 large bunch fresh cilantro1 small (4-ounce), 1 medium (5-ounce) and 1 large (6-ounce) Hass avocados1 small bunch/container fresh oregano (can sub 2 tablespoons cilantro in Salmon Kebabs, if desired)1 small bunch/container fresh dill1 small bunch celery4 medium and 4 large vine-ripened tomatoes1 small and 1 medium red onion2 small yellow onionsMeat, Poultry and Fish1 large package center-cut bacon1 pound skinless cod or halibut1 ½ pounds skinless wild salmon fillet1 ½ pounds (3) boneless, skinless chicken breast1 pound (4) thin-cut boneless, skinless chicken breasts2 pounds 93% lean ground turkey1 pound (raw) large peeled, deveined shrimp1 pound (cooked) jumbo peeled and deveined shrimp (can sub raw and cook yourself, if desired)1 rotisserie chicken4 thin slices (3 ounces total) low sodium deli ham (I like Boar’s Head)1 small ham steak (you need 9 ounces)Grains*1 small bag dry brown rice (or 5 cups pre-cooked)1 small bag all-purpose flour1 small bag corn tortillas1 (16-ounce) package angel hair pasta1 loaf sliced light (or thin sliced) whole grain bread1 package whole wheat 100 calorie hamburger rolls (I like Martin’s)1 package low-carb 7-8” whole wheat tortillas (I use La Tortilla Factory)1 small package quick cooking oats (if buying from bulk bin, you need 1/3 cup)Frozen1 small bag blueberries1 small bag shelled edamameCondiments and SpicesExtra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Sesame oilHoneySriracha sauceSeasoned rice vinegarSesame seeds (white and/or black)Crushed red pepper flakesLight Italian dressing (or make your own with ingredients in list)Smoked paprikaDry mustardCayenne pepperCuminOreganoDijon mustardYellow mustardKetchup (optional, for Turkey Burgers)PaprikaGarlic powderOlive oil mayonnaise (I love Sir Kensington’s)Light mayonnaise (can sub 1 tablespoon olive oil mayo in Breakfast BLT, if desired)NutmegMarjoramKansas City Style BBQ SauceNuNaturals Vanilla Liquid Stevia or sweetener of your choiceRed wine vinegarDairy & Misc. Refrigerated Items1 (32-ounce) carton unsweetened vanilla almond milk2 dozen large eggs1 small box butter (sweet or unsalted)1 (8-ounce) tub sour cream1 small package sliced light Swiss Cheese (such as Alpine Lace) (can sub regular and slice yourown from the block, if desired)4 thin slices reduced fat cheddar cheese1 small bag shredded pepper jack cheese1 small block Swiss cheese1 (8-ounce) bottle 2% milk1 pint half and halfCanned and Jarred1 small jar peanut butter1 small jar dill pickles (whole or sliced)2 (15-ounce) cans chickpeas1 (14.5-ounce) can fire roasted diced tomatoes1 (4-ounce) can mild diced green chiles1 (15-ounce) can reduced or low sodium chicken broth1 small can or jar chopped chipotle in adoboMisc. Dry GoodsCornstarch1 small package brown sugar1 medium bag tortilla chipsNon-Food Items1 package bamboo skewersHeavy duty aluminum foil*You can buy gluten free, if desiredPrint Shopping List posted June 29, 2019 by Gina

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