Recipes

Skinnytaste Meal Plan (May 27-June 2)

posted May 25, 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 (5/27)B: 2 scrambled eggs (0) with 1 ounce avocado (1)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)Totals: Freestyle™ SP 13, Calories 851**TUESDAY (5/28)B: Greek Yogurt with Berries, Nuts and Honey (5)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)D: Madison’s Favorite Beef Tacos (9)Totals: Freestyle™ SP 21, Calories 1,061**WEDNESDAY (5/29)B: 2 scrambled eggs (0) with 1 ounce avocado (1)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)D: LEFTOVER Madison’s Favorite Beef Tacos*** (6) over 2 cups romaine (0) with Zesty Avocado CilantroButtermilk Dressing (2)Totals: Freestyle™ SP 16, Calories 945**THURSDAY (5/30)B: Greek Yogurt with Berries, Nuts and Honey (5)L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)D: Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)Totals: Freestyle™ SP 21, Calories 1,087**FRIDAY (5/31)B: 2 scrambled eggs (0) with 1 ounce avocado (1)L: LEFTOVER Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)D: Shrimp, Peas and Rice (8)Totals: Freestyle™ SP 18, Calories 943**SATURDAY (6/1)B: Spinach Ricotta Quiche (5) with an orange (0)L: California Grilled Chicken Avocado and Mango Salad (4)D: DINNER OUT!Totals: Freestyle™ SP 9, Calories 545**SUNDAY (6/2)B: LEFTOVER Spinach Ricotta Quiche (5) with 1 cup grapes (0)L: The Skinny Tuna Melt (4) (Recipe x 2) with 8 carrot sticks (0)D: Baked Chicken Milanese with Arugula and Tomatoes (4) with Skinny Buttermilk Mashed Potatoes with Chives(5)Totals: Freestyle™ SP 18, Calories 980***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.***Omit taco shells.**google docShopping list:Produce4 medium oranges1 medium lemon1 medium lime2 medium mangos1 ½ pounds seedless grapes (red or green)1 small jalapeno1 medium head broccoli3 medium zucchini2 pounds (6-7 medium) Yukon Gold potatoes1 large head baby Red Butter or Bibb lettuce1 (5-ounce) bag/clamshell baby arugula1 small bunch fresh baby spinach2 large heads Romaine lettuce1 medium bunch scallions1 pint fresh berries (your choice)1 small and 1 medium red bell pepper1 medium green bell pepper1 small (4-ounce) and 2 medium (5-ounce) avocados1 medium bunch carrots1 small bunch celery1 large head garlic1 small bunch fresh Italian parsley1 small container/bunch fresh basil1 small bunch fresh cilantro1 small container/bunch fresh chives1 small red onion6 medium vine-ripened tomatoes2 plum tomatoes1 dry pint cherry or grape tomatoes2 small yellow onionsMeat, Poultry and Fish2 pounds 93% lean ground beef4 pounds (8) boneless, skinless chicken breasts1 ½ pounds boneless, skinless chicken thighs1 ¼ pounds peeled and deveined shrimp9 ounces chicken Andouille sausageGrains*1 large package dry brown rice (or about 9 cups pre-cooked)1 small bag all-purpose or white whole wheat flour1 package corn taco shells1 small loaf whole wheat bread1 small container whole wheat Italian seasoned breadcrumbsCondiments 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)Sesame oilHoneySriracha sauceSeasoned rice vinegarBlack and/or white sesame seedsCuminChili powderPaprikaOreganoBay leavesCreole seasoningCayenne pepperWhite balsamic vinegarLight mayonnaiseRed wine vinegarBalsamic vinegarDairy & Misc. Refrigerated Items1 ½ dozen large eggs1 (9-inch) refrigerated pie crust1 (15-ounce) container part skim ricotta cheese1 (8-ounce) tub reduced fat sour cream1 pint low-fat buttermilk1 package (or 4 slices) reduced fat cheddar cheese1 small box butter1 small wedge Pecorino Romano cheese1 small wedge Parmesan cheese1 (8-ounce) bag part skim mozzarella cheese1 (8-ounce) bag shredded cheddar cheese1 (32-ounce) container nonfat Greek yogurt (I like Fage)1 (8-ounce) container skim milkFrozenCanned and Jarred1 (32-ounce) carton reduced sodium chicken (or vegetable) broth1 (32-ounce) carton low sodium chicken broth2 (4.5-ounce) cans tuna in water1 (15-ounce) can tomato sauce1 (6-ounce) can or (4.5-ounce) tube tomato paste1 (14.5-ounce) can diced tomatoesMisc. Dry GoodsCorn starchBaking powder1 small bag chopped walnuts*You can buy gluten free, if desired posted May 25, 2019 by Gina

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