Skinnytaste Meal Plan (May 6-May 12)

posted May 4, 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®.It’s such an exciting week! The Skinnytaste Air Fryer Cookbook comes out this week (if you pre-ordered, don’t forget to download the FREE 39-page bonus pack with a 4-week dinner plan using recipes from all 4 of my cookbooks and my blog, a few sneak peaks from the new cookbook! And, the Skinnytaste By Vremi Air Fryer is finally available for pre-order (Continental US only) on Amazon!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 (5/6)B: PB + J Smoothie (4)L: Cobb Salad in a Jar with Buttermilk Ranch* (5)D: The Best Grilled Portobello Mushroom Burgers (6)Totals: Freestyle™ SP 15, Calories 885**TUESDAY (5/7)B: Greek Yogurt with Berries, Nuts and Honey (5)L: Cobb Salad in a Jar with Buttermilk Ranch* (5)D: Skillet Taco Cauliflower Rice (5)Totals: Freestyle™ SP 15, Calories 875**WEDNESDAY (5/8)B: 2 hard-boiled eggs (0) and a mango (0)L: Orange and Arugula Salad with Red Onion and Gorgonzola (4)D: Baked Chicken Parmesan (4) with Broccoli and Orzo (4) (Recipe x 2)Totals: Freestyle™ SP 12, Calories 874**THURSDAY (5/9)B: PB + J Smoothie (4)L: Chickpea Tuna Salad (0) and an orange (0)D: LEFTOVER Baked Chicken Parmesan (4) with Broccoli and Orzo (4)Totals: Freestyle™ SP 12, Calories 967**FRIDAY (5/10)B: Greek Yogurt with Berries, Nuts and Honey (5)L: Chickpea Tuna Salad (0) and an orange (0)D: Grilled Shrimp and Vegetable Bowl (3)Totals: Freestyle™ SP 8, Calories 833**SATURDAY (5/11)B: Yogurt Waffles (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)L: Ranch Chicken Salad (3) in ½ avocado (2)D: DINNER OUT!Totals: Freestyle™ SP 12, Calories 546**SUNDAY (5/12)B: Smoked Salmon Breakfast Flatbread (6) with an orange (0)L: 1 cup White Bean Caprese Salad (3)D: Steak and Caramelized Onions with Arugula and Pasta (9)Totals: Freestyle™ SP 18, Calories 882***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.*google docShopping list:Produce4 large portobello mushroom caps1 small and 4 medium oranges5 small (4-ounce) Hass avocados1 medium (7-ounce) zucchini1 (1-pound) container fresh strawberries1 (6-ounce) container fresh blueberries2 (6-ounce) containers fresh berries (your choice)1 small mango1 large head garlic1 large red bell pepper (save 2 tablespoons for Skillet Taco Cauli Rice)4 small ears of corn1 pound broccoli florets1 dry pint and 1 (1-pound) container grape or cherry tomatoes1 small bunch/container fresh basil1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Portobello Burgers, if desired)1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Chicken Salad, ifdesired)1 small bunch/container fresh dill1 medium head Romaine lettuce1 (5-ounce) bag/clamshell baby spinach1 (5-ounce) bag/clamshell baby arugula1 small bunch cilantro1 medium lime1 small bunch scallions1 small and 1 large red onion2 large beefsteak tomatoes1 small yellow onion1 large white onion1 medium head cauliflower (or 4 cups riced)Meat, Poultry and Fish1 small package center-cut bacon1 pound 93% lean ground turkey2 1/3 pounds (5) boneless, skinless chicken breast1 small rotisserie chicken (can sub 1 (6-ounce) raw or 2 cups pre-cooked boneless, skinlessbreast, if desired)12 ounces (about 32) large peeled and deveined shrimp4 ounces smoked salmon or nova lox1 pound top sirloinGrains*1 package whole wheat, low calorie buns (I like Martin’s)1 package seasoned whole wheat or regular breadcrumbs1 package orzo pasta1 package penne pasta1 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)NuNaturals Vanilla liquid stevia (or sweetener of your choice)Light or regular mayonnaiseGarlic powderOnion powderDried parsleyDried basilBalsamic vinegarReduced sodium soy sauce*Steak seasoning (I like Montreal Steak Grill Mates)HoneyCuminChili powderPaprikaOreganoRed wine vinegarSmoked paprikaCayenne pepperVanilla extractPure maple syrupBalsamic glaze (or make your own)Golden balsamic vinegarEverything Bagel Seasoning (or make your own)Dairy & Misc. Refrigerated Items1 (32-ounce) carton unsweetened vanilla almond milk½ dozen large eggs1 pint 1% buttermilk4 ounces reduced fat Swiss cheese (I like Alpine Lace)1 small box butter (can sub 2 tablespoons olive oil in Chicken Parm, if desired)1 small package gorgonzola cheese1 small wedge fresh Parmesan cheese2 ½ ounces fresh mozzarella cheese1 (8-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)1 (8-ounce) tub reduced fat cream cheese1 (32-ounce) container nonfat plain Greek yogurt1 (5.3-ounce) container plain nonfat yogurt (not Greek. I like Stonyfield)Canned and Jarred1 small jar peanut butter1 (15-ounce) can chickpeas1 (15-ounce) can Great Northern (or white kidney) beans1 small jar capers1 (6-ounce) can Albacore tuna in water1 small jar marinara (I like Delallo Pomodoro)1 (4-ounce) can tomato sauce1 small jar salsaMisc. Dry GoodsBaking powder1 small package brown sugar1 small bag chopped walnuts*You can sub gluten-free, if desired posted May 4, 2019 by Gina

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