Recipes

Skinnytaste Meal Plan (July 8-14)

posted July 6, 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®.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 (7/8)B: 2 scrambled eggs (0) with a peach (0)L: Taco Salad Meal Prep* (7)D: Crustless Summer Zucchini Pie (3) and Avocado Salad with Citrus Vinaigrette (4)Totals: Freestyle™ SP 14, Calories 811**TUESDAY (7/9)B: LEFTOVER Crustless Summer Zucchini Pie (3) with 1 cup mixed berries (0)L: Taco Salad Meal Prep (7)D: Cilantro Lime Fish Tacos (6) with Arroz Congri (4)Totals: Freestyle™ SP 20, Calories 974**WEDNESDAY (7/10)B: LEFTOVER Crustless Summer Zucchini Pie (3) with 1 cup mixed berries (0)L: Taco Salad Meal Prep (7)D: Grilled Bourbon Chicken (5) with Grilled Prosciutto Wrapped Asparagus (2)Totals: Freestyle™ SP 17, Calories 952**THURSDAY (7/11)B: Egg Tomato and Scallion Sandwich (4)L: Taco Salad Meal Prep (7)D: Greek Turkey Meatballs (5) with Zucchini and Feta Fritters (3) and Tzatziki (0)Totals: Freestyle™ SP 19, Calories 927**FRIDAY (7/12)B: Egg Tomato and Scallion Sandwich (4)L: Prosciutto, Arugula and Balsamic Sandwich (4) and an apple (0)D: Shrimp Scampi with Broccoli Orzo (7)Totals: Freestyle™ SP 15, Calories 879**SATURDAY (7/13)B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)L: Instant Pot Tomato Basil Soup # (5) with 2 ounces multigrain baguette (3)D: DINNER OUT!Totals: Freestyle™ SP 15, Calories 585**SUNDAY (7/14)B: Fluffy Yogurt Waffles # (4) with 1 tablespoon maple syrup (3) and ½ cup mixed berries (0)L: Tomato Tuna Melts (6) (Recipe x 2)D: Juicy Turkey Burgers with Zucchini (3) and Watermelon Arugula and Feta Salad (4)Totals: Freestyle™ SP 20, Calories 879***Prep Sunday night, if desired.**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.# Freeze any leftover you/your family won’t eat**google docShopping list:Produce1 medium peach1 medium apple (any variety)½ pound asparagus1 medium naval orange6 medium limes3 medium lemons2 small jalapeno peppers3 (6-ounce) containers fresh berries (your choice)2 small bananas1 small and 1 medium cucumber1 small container pre-made Pico de Gallo (or ingredients to make your own)1 (10-ounce) bag/clamshell baby arugula1 (5-ounce) bag/clamshell mixed baby greens1 large head Romaine lettuce½ small head purple cabbage2 large heads garlic1 (4-inch) piece fresh ginger1 small (4-ounce) and 1 medium (5-ounce) Hass avocados1 small bunch fresh cilantro1 small bunch/container fresh mint1 small bunch/container fresh basil1 small bunch/container fresh dill (can sub 1 teaspoon dry in Tzatziki, if desired)1 small bunch/container fresh chives1 small bunch fresh Italian parsley1 small bunch/container fresh thyme (can sub ½ teaspoon dry in Tomato Soup, if desired)1 small bunch/container fresh oregano (can sub 2 teaspoons dry in Turkey Meatballs, if desired)3 pounds zucchini1 pound broccoli florets1 small green bell pepper1 small medium bell pepper1 small bunch celery2 small carrots1 small bunch scallions1 large shallot1 medium red onion3 small and 1 medium yellow onion9 medium vine-ripened tomatoes1 mini seedless watermelonMeat, Poultry and Fish3 ¼ pounds 93% lean ground turkey1 pound flounder or tilapia fillets2 pounds (4) boneless, skinless chicken breasts1 pound peeled and deveined jumbo shrimp2 ¾ ounces (5-6 slices) prosciuttoGrains*1 large bag white whole wheat or all-purpose flour1 small package orzo pasta1 package seasoned whole wheat breadcrumbs1 (8-ounce) multigrain baguette1 package 100 calorie rolls or deli thin flats (can sub sliced bread for Egg Sandwich, if desired)1 small loaf sliced whole wheat bread1 small package corn tortillas1 small package dry long grain rice1 small roll (can sub sliced bread for Prosciutto Sandwich, if desired)Condiments 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)Pure maple syrupGarlic powderCuminChili powderPaprikaOreganoBay leavesCanola oilReduced sodium sauce*BBQ sauceApple cider vinegar (I like Bragg’s)Crushed red pepper flakesLight mayonnaiseBalsamic vinegarGround gingerCinnamonVanilla extractRed wine vinegarDairy & Misc. Refrigerated Items1 dozen large eggs1 small box unsalted butter1 (8-ounce) container crumbled feta cheese1 large block cheddar cheese1 small wedge fresh Parmesan cheese1 small wedge fresh Pecorino Romano cheese (can sub 1/3 cup Parmesan in Tomato Soup, ifdesired)1 (8-ounce) container nonfat plain Greek yogurt1 (6-ounce) container nonfat plain yogurt (not Greek)1 (8-ounce) bag shredded part-skim mozzarella cheese1 (32-ounce) carton unsweetened almond milk1 quart skim or low fat milk1 (8-ounce) tub sour cream (optional, for Taco Salad)Frozen1 (12-ounce) bag strawberriesCanned and Jarred1 small jar mild salsa1 (15-ounce) can black beans1 (8-ounce) can tomato sauce1 (32-ounce) carton reduced sodium or low sodium chicken broth1 (28-ounce) can San Marzano whole plum tomatoes2 (5-ounce) cans solid white tuna in water1 small jar peanut (or almond) butter1 small jar unsweetened apple sauceMisc. Dry GoodsBaking powder1 small bottle bourbon (you need ¼ cup)1 small package brown sugarSlivered almonds, chia or flax seed (optional garnish on Smoothie Bowls)*You can buy gluten free, if desiredPrint Shopping List posted July 6, 2019 by Gina

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