Recipes

Skinnytaste Meal Plan (June 24-June 30)

posted June 22, 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 (6/24)B: 2 eggs, any style (0) with a piece of whole grain toast (3) ½ cup cherries (0)L: BBQ Chicken Salad (2)D: Spicy Black Bean Burgers with Chipotle Mayonnaise (5) with Air Fryer French Fries (5) (Recipe x 4)Totals: Freestyle™ SP 15, Calories 1,061*TUESDAY (6/25)B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)L: BBQ Chicken Salad (2)D: Barbacoa Beef (3) with Chipotle’s Cilantro Lime Rice (6) and Corn Salsa with Lime (0)Totals: Freestyle™ SP 15, Calories 828*WEDNESDAY (6/26)B: 2 eggs, any style (0) with a piece of whole grain toast (3) ½ cup cherries (0)L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)D: Barbacoa Beef (3) with 2 corn tortillas (3), 2 ounces avocado (3) and 2 tablespoons chopped tomato (0)Totals: Freestyle™ SP 13, Calories 1,045*THURSDAY (6/27)B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)D: Turkey Stuffed Peppers (5) with Corn Tomato Avocado Salad (3)Totals: Freestyle™ SP 16, Calories 933*FRIDAY (6/28)B: 2 eggs, any style (0) with a piece of whole grain toast (3) ½ cup cherries (0)L: LEFTOVER Turkey Stuffed Peppers (5) with ½ cup mango (0)D: Salmon Avocado Salad (5)Totals: Freestyle™ SP 13, Calories 881*SATURDAY (6/29)B: Instant Pot Steel Cut Oats (5)L: The Skinny Tuna Melt (4) (Recipe x 2)D: DINNER OUT!Totals: Freestyle™ SP 9, Calories 466*SUNDAY (6/30)B: Instant Pot Steel Cut Oats (5)L: California Grilled Chicken Avocado and Mango Salad (4)D: Vietnamese Shaking Beef (5) with ¾ cup jasmine rice (4)Totals: Freestyle™ SP 18, Calories 916**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 apples4 medium (6 ounce each) Yukon Gold or Russet potato4 medium bananas4 medium and 1 large ears of corn2 medium cloves of garlic2 medium heads baby Red Butter lettuce1 small bunch celery3 small Persian cucumbers (or 1 large English cucumber)1 small jalapeno1 small and 3 large red bell peppers1 large head Romaine lettuce1 large bunch watercress or 1 (5-ounce) bag/clamshell mixed baby greens1 small bunch fresh cilantro1 small bunch/container fresh dill1 small head red cabbage2 medium mangos1 medium bunch scallions½ pound cherries5 large (6-ounce) Hass avocados1 dry pint fresh blueberries4 medium limes2 medium lemons5 small and 3 medium vine-ripened tomatoes1 large carrot1 pound cherry or grape tomatoes1 small and 1 medium red onion1 medium yellow onionMeat, Poultry and Fish1 ½ pounds boneless, skinless chicken breasts3 pounds beef eye or round or bottom round roast1 ½ pounds beef top sirloin1 rotisserie chicken1 pound 93% lean ground turkey1 pound (4) wild salmon filletsGrains*1 package whole wheat 100 calories buns (I like Martin’s)1 loaf whole grain sliced bread1 small container quick oats (if buying from bulk bin, you need ½ cup)1 small container steel cut oats1 small package basmati rice1 small package dry brown rice (or 1 ½ cups pre-cooked)1 small package corn tortillasCondiments 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)Reduced sodium Montreal Chicken SeasoningBBQ sauceLight mayonnaiseCuminHot sauce (your choice)Garlic powderOreganoGround clovesBay leavesDijon mustardDried parsleyApple cider vinegar (I like Bragg’s)Cinnamon sticksGround cinnamonPure maple syrup (or honey)Red wine vinegarAgave (or sugar)Oyster sauceFish sauceSesame oilThick soy sauce (can sub reduced sodium soy sauce, if desired)*White balsamic vinegarRice vinegarDairy & Misc. Refrigerated Items1 dozen large eggs1 (8-ounce) tub 2% cottage cheeseRanch dressing (or make your own)1 small wedge Parmesan cheese (optional, for Air Fryer Fries)1 small package sliced cheddar cheese (can sub reduced fat shredded cheddar on Tuna Melt, if desired)1 (8-ounce) bag reduced fat shredded cheddar cheese1 (8-ounce) container milk (skim, soy or nut)Canned and Jarred1 can/jar chipotles in adobo sauce1 (15-ounce) can reduced sodium chicken broth1 (16-ounce) can black beans1 (8-ounce) can tomato sauce2 (4.5-ounce) cans tuna in waterMisc. Dry Goods1 small bag sliced almonds (if buying from bulk bin, you need 2 tablespoons)*You can buy gluten free, if desiredPrint Shopping List posted June 22, 2019 by Gina

Leave a Reply

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