Recipes

Skinnytaste Meal Plan (June 3-June 9)

posted June 1, 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 (6/3)B: Avocado Toast with Sunny Side Egg (4)L: Taco Salad Meal Prep* (7)D: Grilled Vegetable Towers With Mozzarella (5) with Mediterranean Bean Salad (1)Totals: Freestyle™ SP 17, Calories 910**TUESDAY (6/4)B: Avocado Toast with Sunny Side Egg (4)L: Taco Salad Meal Prep (7)D: Enchilada Chicken Roll-Ups (3) with Chipotle’s Cilantro Lime Rice (6)Totals: Freestyle™ SP 20, Calories 996**WEDNESDAY (6/5)B: 6 ounces nonfat plain Greek yogurt (0) with 1 teaspoon honey (1) and ½ cup sliced strawberries (0)L: Taco Salad Meal Prep (7)D: Slow Cooker Italian Beef Hoagies (12)Totals: Freestyle™ SP 20, Calories 898**THURSDAY (6/6)B: 2 hard-boiled eggs (0) and 2 apricots (0)L: Taco Salad Meal Prep (7)D: LEFTOVER Slow Cooker Italian Beef Hoagies (5)Totals: Freestyle™ SP 19, Calories 931**FRIDAY (6/7)B: Bali Banana Date Smoothie (5)L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) with a 2 ounce whole grain roll (3)D: Air Fryer Cajun Shrimp Dinner (5) with ¾ cup brown rice (5)Totals: Freestyle™ SP 21, Calories 992**SATURDAY (6/8)B: Asparagus and Swiss Cheese Frittata (2) with an orange (0)L: Ranch Chicken Salad (3) in half a small avocado (3)D: DINNER OUT!Totals: Freestyle™ SP 8, Calories 545**SUNDAY (6/9)B: Yogurt Waffles (4) with ½ cup mixed berries (0) and yogurt whipped cream (3)L: BLT Salad with Avocado (5)D: Grilled Chicken Bruschetta (3) with 2 ounces Italian bread (4)Totals: Freestyle™ SP 19, Calories 885***Freeze any leftover you/your family won’t eat**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.***Prep Thurs night, if desired.**google docShopping list:Produce2 large heads Romaine lettuce1 small eggplant (about 9 ounces)1 medium lemon4 medium oranges2 medium limes2 medium apricots1 container fresh Pico de Gallo (or ingredients make your own)1 medium banana1 pound asparagus1 large shallot1 small bunch/container fresh basil1 small bunch fresh cilantro1 small bunch/container fresh mint1 small bunch fresh Italian parsley1 small bunch/container fresh chives1 medium (8 ounce) and 1 large (10 ounce) zucchini1 medium (8 ounce) and 1 large (10 ounce) yellow squash1 small head garlic4 Roma tomatoes3 medium vine-ripened tomatoes5 medium and 2 large red bell pepper2 small (4 ounce), 1 medium (5 ounce) and 2 large (6 ounce) Hass avocados1 dry pint grape tomatoes1 (6-ounce) container fresh berries (your choice)1 (12-ounce) container fresh strawberries1 small yellow onion1 small and 1 large red onion1 medium dried dateMeat, Poultry and Fish1 pound 93% lean ground turkey1 ½ pounds (3) boneless, skinless chicken breasts1 ½ pounds (8) thin sliced boneless, skinless chicken breast cutlets1 rotisserie chicken (for Sat lunch. Buy at the end of the week.)3 pounds beef top round roast1 large package center-cut bacon (you need 14 slices)1 pound peeled and deveined extra jumbo shrimp6 ounces fully cooked Turkey or Chicken Andouille sausage/kielbasaGrains*1 small loaf whole grain bread1 small bag extra long grain or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice,if desired)3 (8 ounce) whole wheat Italian or French baguettes1 small whole grain roll1 small package dry brown rice1 small bag all-purpose or white whole 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)Hot sauce (optional, for Avocado Toast)Garlic powderCuminChili powderPaprikaOreganoWhite balsamic vinegarDijon mustardHoneyOnion powderBay leavesItalian salad dressing mix**CinnamonRed wine vinegarCajun or Creole seasoningMayonnaise (regular or light)ParsleyBasilVanilla extractBalsamic vinegarDairy & Misc. Refrigerated Items1 18-pack large eggs1 (6-ounce) chunk fresh mozzarella cheese1 small chunk part-skim mozzarella cheese1 package thin-sliced provolone cheese (I like Sargento)1 (8-ounce) package reduced fat shredded Mexican cheese blend1 (8-ounce) package shredded cheddar (can sub ½ cup Mexican cheese blend in Taco Salad, ifdesired)1 small box butter1 pint reduced fat 1% buttermilk1 small wedge fresh Pecorino Romano cheese1 (5.2-ounce) container nonfat plain yogurt (I like Stonyfield)1 pint whipping cream1 (32-ounce) container almond milk (can buy a larger container of 1% milk and sub 1 ¼ cup inWaffles, if desired)1 (8-ounce) container 1% milk1 (17.5-ounce) tub nonfat plain Greek yogurt1 package reduced fat sliced Swiss cheeseCanned and Jarred1 small jar mild salsa1 (8-ounce) can tomato sauce1 (15.5-ounce) can garbanzo beans1 (15-ounce) can black beans1 (10-ounce) can mild red enchilada sauce (or ingredients to make your own)1 (4-ounce) can mild green chilis1 (16-ounce) jar pepperoncini1 (32-ounce) carton low sodium beef brothMisc. Dry GoodsBaking powder1 small package granulated sugar*You can buy gluten free, if desired**You can make your own with ingredients in list plus dried thyme, if desired posted June 1, 2019 by Gina

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