Skinnytaste Meal Plan (April 15-April 21)

posted April 13, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring listing. All recipes embody energy and Weight Watchers Freestyle™ SmartPoints®.

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 Freestyle™ SmartPoints®.

With Easter coming, I believed you’d be inquisitive about a number of dessert choices when you’re entertaining. This Tremendous moist Carrot Cake is scrumptious, we additionally love these Honey Lemon Bars, and these Coconut Macaroons.

If you happen to’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. It’s best to goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery procuring a lot simpler and far much less traumatic. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have every little thing you want readily available to assist hold you on monitor.

Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Additionally, when you don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2019! There was a print error final yr, but it surely’s good now! You may order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of Four. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. Whereas we really imagine there isn’t a one measurement suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Every part is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors on your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery listing is complete and contains every little thing you might want to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you could have already got quite a lot of them.

And final, however definitely not least, this meal plan is versatile and practical. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know when you’re utilizing these plans, it will assist me resolve if I ought to proceed sharing them!

MONDAY (Four/15)
B: Avocado Toast with Sunny Aspect Egg (Four) and a pear (zero)
L: Penne Arugula Salad with Solar Dried Tomatoes (9)
D: Spaghetti Squash Enchilada Bowls (three) with 1 ounce avocado (1) and Prompt Pot Refried Beans* (zero)

Totals: Freestyle™ SP 16, Energy 884**

TUESDAY (Four/16)
B: Avocado Toast with Sunny Aspect Egg (Four) and a pear (zero)
L: Penne Arugula Salad with Solar Dried Tomatoes (9)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)

Totals: Freestyle™ SP 19, Energy 913**

B: In a single day Oats in a Jar (5)
L: Penne Arugula Salad with Solar Dried Tomatoes (9)
D: Hen and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Energy 956**

THURSDAY (Four/18)
B: 2 scrambled eggs (zero) with 1 piece toast (three) and 1 cup blueberries (zero)
L: Penne Arugula Salad with Solar Dried Tomatoes (9)
D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™ SP 17, Energy 858**

FRIDAY (Four/19)
B: In a single day Oats in a Jar (5)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Fish Florentine (6)

Totals: Freestyle™ SP 16, Energy 843**

SATURDAY (Four/20)
B: Tex Mex Migas (6)
L: The Skinny Tuna Soften (Four) (recipe x 2) with an apple (zero)

Totals: Freestyle™ SP 10, Energy 651**

SUNDAY (Four/21)
B: Simple Bagel Recipe (three) with 2 tablespoons decreased fats cream cheese (three), 1 ounce lox (2), sliced cucumber (zero),
tomatoes (zero) and crimson onion (zero)
L: Hen Quiche (6) with Low-Carb Potato Salad (Four)
D: Apricot-Rum Glazed Spiral Ham (Four) with Prompt Pot Mashed Potatoes (5) and Roasted Parmesan Inexperienced Beans

Totals: Freestyle™ SP 26, Energy 1,159**

**Prep Sunday night time, if desired. Soak beans in a single day (Solar to Mon)

**That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits,
snacks, dessert, wine, and many others.

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 Freestyle™ SmartPoints®.

**google doc

Purchasing Listing:


2 medium pears (any selection)Four medium apples (any selection)1 (5-ounce) bundle child arugula1 (10-ounce) bundle child spinach1 small (Four-ounce) and 1 giant (6-ounce) Hass avocado1 medium head cauliflower (or 1 pound florets)1 pound asparagus2 small spaghetti squash2 kilos Russet potatoes12 ounces inexperienced beans (improve accordingly when you plan to prepare dinner for a crowd on Sunday)1 small head romaine lettuce4 ounces white mushrooms1 medium banana2 medium heads garlic1 small bunch recent cilantro1 small bunch recent Italian parsley1 small bunch/container recent dill (can sub 1 ½ teaspoons parsley in Potato Salad, if desired)1 small bunch celery1 medium jalapeno1 small bunch scallions4 medium vine-ripened tomatoes1 small cucumber3 medium lemons1 dry pint recent blueberries1 (2-inch) piece recent ginger3 medium carrots1 medium crimson bell pepper1 giant crimson onion1 giant yellow onion

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp2 ¼ kilos boneless, skinless hen breast1 pound 90% lean floor beef1 ¾ kilos (Four) thick, skinless white agency fish fillet (reminiscent of grouper, bass or halibut)Four ounces smoked salmon (lox)1 (6 to eight kilos) Hickory smoked totally cooked spiral reduce ham


1 loaf sliced entire grain bread1 small bundle all-purpose or entire white wheat flour1 giant bundle corn tortillas (you want 16)1 small bundle fast oats1 bundle dry brown rice (or three cups pre-cooked)1 (1-pound) bundle small pasta, reminiscent of Acini de Pepe1 (1-pound) bundle penne pasta (reminiscent of Ronzoni Sensible Style or Delallo Entire Wheat)

Condiments and Spices

Additional virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)Scorching sauceBalsamic vinegarCuminChipotle chili powderCayenne (elective, for Refried Beans)Pink pepper flakesDijon mustardYellow mustardNuNaturals liquid vanilla stevia (or your favourite sweetener)CinnamonReduced sodium soy sauce*Canola or grapeseed oilBay leavesRegular or mild mayonnaise (I like Sir Kensingtons)Pink wine vinegarOptional toppings for Simple Bagels: every little thing bagel seasoning, sesame seeds, poppy seeds, driedgarlic flakes, dried onion flakes)ThymePaprikaGarlic powder

Dairy & Misc. Refrigerated Gadgets

2 ½ dozen giant eggs1 giant wedge recent Parmesan (or Parmigiano Reggiano) cheese1 tub decreased fats cream cheese1 tub whipped butter (can sub 2 tablespoons unsalted butter with a pinch of additional salt in MashedPotatoes, if desired)1 small field unsalted butter1 bundle queso fresco (can sub ¼ cup Mexican mix in Migas, if desired)1 pint half and half1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield Farms)Refrigerated pie dough (for 9-inch pie)1 pint 1% buttermilk1 small tub mild bitter cream (I desire Breakstones)1 (Eight-ounce) bag decreased fats shredded Mexican cheese blend1 (Eight-ounce) bag decreased fats shredded Swiss cheese (can sub 1/three cup Mexican mix in Quiche, if
desired)Four slices decreased fats cheddar cheese1 pint skim milk

Canned and Jarred

1 small can/jar chipotle chilis in adobo1 (15-ounce) can garbanzo beans1 small can/jar anchovy filets1 (28-ounce) can diced tomatoes1 (32-ounce) carton beef stock2 (Four.5-ounce) cans tuna in water1 (15-ounce) can decreased sodium hen broth1 small jar sundried tomatoes1 small jar dill pickles1 small jar apricot preserves1 (15-ounce) can tomato sauce

Misc. Dry Items

1 bundle dried pinto beans1 small bundle chia seeds1 small bag chopped pecansCornstarchBaking powder1 (1.7-ounce) bottle darkish rum

*You may sub gluten-free, if desired

posted April 13, 2019 by Gina

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