Skinnytaste Meal Plan (Could 6-Could 12)

posted Could Four, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring record. All recipes embody energy and WW SmartPoints®.

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 thrilling week! The Skinnytaste Air Fryer Cookbook comes out this week (in the event you pre-ordered, don’t neglect to obtain the FREE 39-page bonus pack with a Four-week dinner plan utilizing recipes from all Four of my cookbooks and my weblog, just a few sneak peaks from the brand new cookbook! And, the Skinnytaste By Vremi Air Fryer is lastly obtainable for pre-order (Continental US solely) on Amazon!

When you’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 so forth or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You must purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery procuring a lot simpler and far much less nerve-racking. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have all the things you want available to assist hold you on observe.

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

Additionally, in the event you don’t have the Skinnytaste Meal Planner, now could 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 following day. Whereas we really consider there isn’t a one measurement matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors on your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of all the things it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you might have already got numerous them.

And final, however definitely not least, this meal plan is versatile and practical. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in the event you’re utilizing these plans, this may assist me determine if I ought to proceed sharing them!

MONDAY (5/6)
B: PB + J Smoothie (Four)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: The Greatest Grilled Portobello Mushroom Burgers (6)

Totals: Freestyle™ SP 15, Energy 885**

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, Energy 875**

B: 2 hard-boiled eggs (zero) and a mango (zero)
L: Orange and Arugula Salad with Purple Onion and Gorgonzola (Four)
D: Baked Rooster Parmesan (Four) with Broccoli and Orzo (Four) (Recipe x 2)
Totals: Freestyle™ SP 12, Energy 874**

B: PB + J Smoothie (Four)
L: Chickpea Tuna Salad (zero) and an orange (zero)
D: LEFTOVER Baked Rooster Parmesan (Four) with Broccoli and Orzo (Four)
Totals: Freestyle™ SP 12, Energy 967**

FRIDAY (5/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Tuna Salad (zero) and an orange (zero)
D: Grilled Shrimp and Vegetable Bowl (Three)

Totals: Freestyle™ SP Eight, Energy 833**

B: Yogurt Waffles (Four) with ½ cup contemporary combined berries (zero) and 1 tablespoon maple syrup (Three)
L: Ranch Rooster Salad (Three) in ½ avocado (2)

Totals: Freestyle™ SP 12, Energy 546**

SUNDAY (5/12)
B: Smoked Salmon Breakfast Flatbread (6) with an orange (zero)
L: 1 cup White Bean Caprese Salad (Three)
D: Steak and Caramelized Onions with Arugula and Pasta (9)

Totals: Freestyle™ SP 18, Energy 882**

*Prep Sunday evening, if desired.
**That is only a information, ladies ought to purpose 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 so forth.

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®.

*google doc

Procuring record:


Four massive portobello mushroom caps1 small and Four medium oranges5 small (Four-ounce) Hass avocados1 medium (7-ounce) zucchini1 (1-pound) container contemporary strawberries1 (6-ounce) container contemporary blueberries2 (6-ounce) containers contemporary berries (your selection)1 small mango1 massive head garlic1 massive pink bell pepper (save 2 tablespoons for Skillet Taco Cauli Rice)Four small ears of corn1 pound broccoli florets1 dry pint and 1 (1-pound) container grape or cherry tomatoes1 small bunch/container contemporary basil1 small bunch/container contemporary rosemary (can sub 1 teaspoon dry in Portobello Burgers, if desired)1 small bunch/container contemporary chives (can sub 2 tablespoons scallion greens in Rooster Salad, if
desired)1 small bunch/container contemporary dill1 medium head Romaine lettuce1 (5-ounce) bag/clamshell child spinach1 (5-ounce) bag/clamshell child arugula1 small bunch cilantro1 medium lime1 small bunch scallions1 small and 1 massive pink onion2 massive beefsteak tomatoes1 small yellow onion1 massive white onion1 medium head cauliflower (or Four cups riced)

Meat, Poultry and Fish

1 small package deal center-cut bacon1 pound 93% lean floor turkey2 1/Three kilos (5) boneless, skinless rooster breast1 small rotisserie rooster (can sub 1 (6-ounce) uncooked or 2 cups pre-cooked boneless, skinless
breast, if desired)12 ounces (about 32) massive peeled and deveined shrimp4 ounces smoked salmon or nova lox1 pound high sirloin


1 package deal complete wheat, low calorie buns (I like Martin’s)1 package deal seasoned complete wheat or common breadcrumbs1 package deal orzo pasta1 package deal penne pasta1 small bag all-purpose or white complete wheat flour

Condiments and Spices

Further virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)NuNaturals Vanilla liquid stevia (or sweetener of your selection)Gentle or common 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 individual)Golden balsamic vinegarEverything Bagel Seasoning (or make your individual)

Dairy & Misc. Refrigerated Gadgets

1 (32-ounce) carton unsweetened vanilla almond milk½ dozen massive eggs1 pint 1% buttermilk4 ounces lowered fats Swiss cheese (I like Alpine Lace)1 small field butter (can sub 2 tablespoons olive oil in Rooster Parm, if desired)1 small package deal gorgonzola cheese1 small wedge contemporary Parmesan cheese2 ½ ounces contemporary mozzarella cheese1 (Eight-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)1 (Eight-ounce) tub lowered fats cream cheese1 (32-ounce) container nonfat plain Greek yogurt1 (5.Three-ounce) container plain nonfat yogurt (not Greek. I like Stonyfield)

Canned and Jarred

1 small jar peanut butter1 (15-ounce) can chickpeas1 (15-ounce) can Nice Northern (or white kidney) beans1 small jar capers1 (6-ounce) can Albacore tuna in water1 small jar marinara (I like Delallo Pomodoro)1 (Four-ounce) can tomato sauce1 small jar salsa

Misc. Dry Items

Baking powder1 small package deal brown sugar1 small bag chopped walnuts

*You may sub gluten-free, if desired

posted Could Four, 2019 by Gina

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