Recipes

Skinnytaste Meal Plan (June 17-June 23)

posted June 15, 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 (6/17)B: 2 eggs, any style (0) with a peach (0)L: Hummus Avocado Toast (6) and 2 apricots (0)D: Greek Mac and Cheese (10)Totals: Freestyle™ SP 16, Calories 825*TUESDAY (6/18)B: 2 eggs, any style (0) with a banana (0)L: LEFTOVER Greek Mac and Cheese (10)D: Taco Stuffed Zucchini Boats (5) with Mexican Cauliflower “Rice” (1)Totals: Freestyle™ SP 16, Calories 917*WEDNESDAY (6/19)B: Greek Yogurt with Berries, Nuts and Honey (5)L: LEFTOVER Greek Mac and Cheese (10)D: Perfect Air-Fryer Chicken Breast (0) with Chickpea Salad with Cucumbers and Tomatoes (1)Totals: Freestyle™ SP 16, Calories 982*THURSDAY (6/20)B: 2 eggs, any style (0) with a peach (0)L: Chickpea Tuna Salad (0)D: Easy Inside Out Turkey Cheeseburgers (8) with Green Bean Salad (5)Totals: Freestyle™ SP 13, Calories 960*FRIDAY (6/21)B: Greek Yogurt with Berries, Nuts and Honey (5)L: Chickpea Tuna Salad (0)D: Pineapple Shrimp Fried Rice (8)Totals: Freestyle™ SP 13, Calories 955*SATURDAY (6/22)B: Breakfast Pizza (5)L: Greek Nachos (5) (Recipe x 2) with an apple (0)D: DINNER OUT!Totals: Freestyle™ SP 10, Calories 535*SUNDAY (6/23)B: 4-Ingredient Flourless Banana Pancakes (4) (Recipe x 4)L: Classic Egg Salad (3) with 2 thin slices whole grain bread (4) and 8 carrot sticks (0)D: Air Fryer Asian-Glazed Boneless Chicken Thighs (7) with ½ cup brown rice (3) and 1 cup steamed baby bok choy(0)Totals: Freestyle™ SP 21, Calories 1,069**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 medium peaches2 medium apricots5 medium bananas4 medium apples (any variety)4 small carrots4 medium heads baby bok choy1 (2-inch) piece fresh ginger root1 small radish1 large head garlic2 small jalapenos1 medium head cauliflower (or 4 cups riced)1 ½ pounds fresh green beans1 small (4-ounce) Hass avocado2 pounds (4 medium) zucchini1 (6-ounce) container berries (your choice)2 medium pineapples2 medium bunches scallions1 small head Iceberg lettuce1 (5-ounce) bag/clamshell baby spinach1 small bunch baby arugula1 small and 2 large cucumbers1 large lemon1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small bell pepper (any color)1 small bunch/container fresh chives (can sub scallion greens as garnish in Egg Salad, if desired)4 medium vine-ripened tomatoes1 pound grape or cherry tomatoes2 medium plum tomatoes1 medium yellow onion1 large red onionMeat, Poultry and Fish2 pounds 93% lean ground turkey1 ½ pounds (4) boneless, skinless chicken breasts1 ¼ pounds large peeled and deveined shrimp1 small package center-cut bacon2 pounds (8) boneless, skinless chicken thighsGrains*1 loaf whole grain thin sliced bread1 package quick oats1 (16-ounce) package whole wheat elbow pasta (I like Delallo)1 package small 100% whole wheat pita bread1 package dry brown rice (or 5 cups pre-cooked)1 package 100 calorie hamburger buns (I like Martin’s)1 small package all-purpose or whole white wheat flourCondiments 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)Red pepper flakesOreganoMarjoram (can sub thyme, if desired)Garlic powderCuminChili powderPaprikaCayenne pepperHoneyOnion powderParsleySmoked paprikaRed wine vinegarKetchup (optional, for Turkey Burgers)Yellow mustard (optional, for Turkey Burgers)Balsamic vinegarReduced sodium soy sauce*Asian fish sauceSriracha sauceMayonnaiseDairy & Misc. Refrigerated Items2 ½ dozen large eggs1 pint low fat milk1 (8-ounce) bag part-skim mozzarella1 small package reduced fat sliced cheddar cheese1 (32-ounce) container plain nonfat Greek yogurt1 (8-ounce) package crumbled feta cheese1 (8-ounce) bag reduced fat shredded Mexican blend cheese1 small box unsalted butter1 small container hummusCanned and Jarred1 small jar pitted Kalamata olives2 (15-ounce) cans chickpeas1 (2.25-ounce) can sliced black olives1 small jar mild salsa1 (6-ounce) can albacore tuna (I like American Tuna)1 small jar capers1 (4-ounce) can tomato sauce1 small jar sliced pickles1 (4-ounce) can or (4.5-ounce) tube tomato pasteMisc. Dry GoodsBaking powder1 small package chopped pecans (or walnuts)*You can buy gluten free, if desiredPrint Shopping List posted June 15, 2019 by Gina

Leave a Reply

Your email address will not be published. Required fields are marked *