Recipes

Skinnytaste Meal Plan (June 10-June 16)

posted June 8, 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®.Father’s Day in next Sunday, so I put my homemade bagel recipe on the menu for breakfast, they are Tommy’s favorite!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 (6/10)B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (½ recipe)L: Greek Chickpea Salad (6)D: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)Totals: Freestyle™ SP 15, Calories 899*TUESDAY (6/11)B: Avocado Toast Egg-in-a Hole (4)L: Greek Chickpea Salad (6)D: Carne Asada Steak Salad (9) (Recipe x 2)Totals: Freestyle™ SP 19, Calories 911*WEDNESDAY (6/12)B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (½ recipe)L: Greek Chickpea Salad (6)D: Korean Grilled Chicken Breasts (2) with ¾ cup brown rice (5) and grilled asparagus (0)Totals: Freestyle™ SP 20, Calories 921*THURSDAY (6/13)B: Avocado Toast Egg-in-a Hole (4)L: Greek Chickpea Salad (6)D: Instant Pot Spaghetti with Meat Sauce (10) with 2 cups arugula (0) and 1 tablespoon light balsamic vinaigrette(1)Totals: Freestyle™ SP 21, Calories 944*FRIDAY (6/14)B: 2 scrambled eggs (0) with ½ small avocado (3)L: LEFTOVER Instant Pot Spaghetti with Meat Sauce (10) with 2 cups arugula (0) and 1 tablespoon light balsamicvinaigrette (1)D: Grilled Shrimp and Watermelon Chopped Salad (6)Totals: Freestyle™ SP 20, Calories 950*SATURDAY (6/15)B: Bacon Egg and Avocado Breakfast Sandwich**(6) with 1 cup grapes (0)L: Vegan Caesar Salad (3)D: DINNER OUT!Totals: Freestyle™ SP 9, Calories 596*SUNDAY (6/16)B: Easy Bagel (3) with 2 tablespoons light cream cheese (3), 2 ounce lox (0), sliced tomato (0) and red onion (0)and 1 cup mixed berries (0)L: Chicken and Shrimp Laap (4)D: Grilled Cumin Spiced Pork Tenderloin (3) with Summer Corn, Tomato and Avocado Salad with CreamyButtermilk-Dijon Dressing (3)Totals: Freestyle™ SP 16, Calories 911**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.**Make a double batch of bagels for breakfast Sunday.**google docShopping list:Produce1 small banana1 pound fresh asparagus1 medium corn on the cobb1 (10-ounce) clamshell/bag baby arugula1 (5-ounce) clamshell/bag mixed greens4 medium and 1 large head Romaine lettuce1 small package microgreens (optional, for Vegan Caesar)1 mini watermelon3 Persian cucumbers (or 1 medium English cucumber)1 medium green bell pepper1 medium head garlic1 medium head butter lettuce2 small shallots1 container pre-made Pico de Gallo (or ingredients to make your own)1 container pre-made guacamole (or ingredients to make your own)1 small bunch/container fresh mint1 small bunch fresh cilantro1 small bunch/container fresh chives (you can sub 2 tablespoons scallion greens in VeganCaesar, if desired)1 small bunch/container fresh oregano (you can sub 1 teaspoon dry in Chickpea Salad, if desired)2 medium radishes1 small bunch scallions4 small (4-ounce) Hass avocados1 ¼ pounds grapes1 small and 3 medium lemons1 (1-pound) container fresh strawberries1 (6-ounce) container fresh berries5 medium limes4 small vine-ripened tomatoes1 medium heirloom tomato1 small jalapeno (optional, for Carne Asada Salad)1 medium red onion2 dry pints cherry or grape tomatoes1 small yellow onion1 (2-inch) piece fresh gingerMeat, Poultry and Fish2 (1” thick) boneless strip steaks (about 10 ounces each)1 pound (2) boneless, skinless chicken breasts1 pound 93% lean ground turkey18 ounces large peeled and deveined shrimp1 package center-cut bacon1 pound ground chicken1 (18-ounce) pork tenderloin½ pound smoked salmon (Lox)Grains*1 small package dry brown rice (or 3 cup pre-cooked)1 small loaf whole grain sliced bread1 package whole wheat spaghetti1 package unbleached all-purpose or white whole wheat flour1 small package coconut flour (you need only 1 teaspoon for Laab)Condiments 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)Ground gingerCinnamonMaple syrupCholula (or hot sauce of your choice)CuminReduced sodium soy sauce*Sesame oilRed pepper flakesSesame seedsLight balsamic vinaigrette (or make your own with ingredients in list)Golden balsamic vinegar (I like Delallo)White wine vinegarSeasoning salt (I like Montreal Steak Grill Mates)Dijon mustardBagel topping such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlicflakes, or dried onion flakes (optional)Asian fish sauceCayenne pepperGarlic powderChili powderPaprikaDairy & Misc. Refrigerated Items1 (8-ounce) container unsweetened almond milk1 (4-ounce) block fresh feta cheese2 dozen large eggs1 (8-ounce) tub reduced fat cream cheese1 (8-ounce) bag shredded Monterrey Jack cheese1 small wedge fresh parmesan (optional, for serving with Spaghetti)1 (4-ounce) log soft goat cheese1 (17.5-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)1 pint 1 % buttermilkFrozenCanned and Jarred1 jar Kalamata or Gaeta olives1 (15-ounce) can chickpeas (I like Goya)1 small jar unsweetened apple sauce1 small jar peanut (or almond) butter1 small jar capers1 (25-ounce) jar pasta sauce (I like Delallo Tomato Basil Pomodoro)Misc. Dry Goods1 package dry lentils (you can buy 3 cups pre-cooked, if desired)1 small package hemp seeds (if buying from bulk bin, you need 2 teaspoons)1 small package raw cashews (if buying from bulk bin, you need ½ cup)Baking powder*You can buy gluten free, if desiredPrint Shopping List posted June 8, 2019 by Gina

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