Skinnytaste Meal Plan (February Four-February 10)

posted February 2, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing 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®.

Hope you all have an excellent weekend, a number of concepts for the superbowl right here and in case you want a dessert, this simple Peanut Butter Pie is a should!

And in case 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 might be 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 need to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery purchasing a lot simpler and far much less annoying. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want available to assist hold you on observe.

Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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!

Additionally, in case 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, however it’s excellent 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 actually consider there isn’t a one dimension matches 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 happy to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and consists of all the things you must make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I exploit usually, so it’s possible you’ll have already got lots of them.

And final, however actually not least, this meal plan is versatile and sensible. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know in case you’re utilizing these plans, this can assist me determine if I ought to proceed sharing them!

MONDAY (2/Four)
B: three scrambled eggs (zero) with sliced tomatoes (zero)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)

Totals: Freestyle™ SP 17, Energy 833**

B: three scrambled eggs (zero) with sliced tomatoes (zero)
L:  LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D:  Low Carb Hen Enchilada Roll-Ups (5) with ¾ cup  Immediate Pot Refried Beans*** (zero)
Totals: Freestyle™ SP 15, Energy 908**

B: 2 hard-boiled eggs (zero) with pink grapefruit (zero)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D: Za’atar Lamb Chops (Four) and Chopped Feta Salad (5)

Totals: Freestyle™  SP 19, Energy 957**

B: 2 hard-boiled eggs (zero) with pink grapefruit (zero)
L:  Chickpea Tuna Salad (zero)
D: Basic Tso’s Hen (5) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP  6, Energy 841**

FRIDAY (2/Eight)
B:  In a single day Oats in a Jar (5)
L:  Chickpea Tuna Salad (zero)
D:  Cilantro Lime Fish Tacos (6) with Skillet Mexican Zucchini (Four)
Totals: Freestyle™ SP 15, Energy 937**

B:  Mushroom-Shallot Frittata (2) with 1 cup combined berries (zero)
L:  Chickpea Avocado Salad (three) (Recipe x 2)
Totals:  Freestyle™ SP 5, Energy 459**

SUNDAY (2/10)
B: Crab Muffins Benedict with Avocado Relish (three)
L:  Italian Chopped Salad (Eight) (Recipe x 2)
D: Hen Pot Pie Soup (5) with Simple Garlic Cheddar Biscuits (three) (½ recipe)

Totals:  Freestyle™ SP 19, Energy 867**

*Put aside an additional three cups chopped romaine and ¼ cup dressing for lunch on Tues/Wed.

*That is only a information, girls 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.

***Soak beans in a single day Monday.

Skinnytaste Meal Plan (February 4-February 10)

**google doc

Procuring Listing:


2 giant heads garlic2 small pink grapefruit1 medium head (about 24 ounces) cauliflower1 (1-inch) piece recent ginger2 giant (14-ounce every) PLUS 1 pound (any dimension) zucchini2 small jalapeño peppersFour small shallots½ pound white mushrooms (complete or pre-sliced)½ pound child portobello mushrooms (complete or pre-sliced)1 medium and 1 giant English cucumber1 giant cucumber1 small banana1 small bunch celery1 small bunch recent basilthree medium lemons1 giant bunch recent cilantro2 medium Yukon Gold potatoes1 small bunch recent Italian parsley1 giant bunch scallions2 dry pints cherry or grape tomatoes1 small (Four-ounce) and a couple of giant (6-ounce) Hass avocado1 small inexperienced bell pepper1 giant carrotthree giant heads romaine lettuce1 (5-ounce) bag/clamshell combined child greens2 (6-ounce) containers recent berries (your alternative)1 (6-ounce) container recent blueberries7 medium limes1 small bunch/container recent thyme (can sub 1 teaspoon recent thyme in Frittata, if desired)1 small bunch/container recent dill 1 small bunch/container recent oregano (can sub ½ teaspoon dill or parsley in Cucumber Salad, if desired)1 small bunch/container recent chives 1 small, 2 medium and Four giant vine-ripened tomatoes1 giant pink onion2 small and 1 giant yellow onion

Meat, Poultry and Fish

1 small rotisserie henEight bone-in lamb loin chops (about three.5 ounces every)1 pound jumbo lump crab meat2 ounces sliced genoa salami1 pound fish fillets (reminiscent of flounder or tilapia)2 ¼ kilos boneless, skinless hen breasts


1 small bag all-purpose flour1 (12-ounce) multigrain baguette1 small package deal fast oats1 small container panko breadcrumbs1 small field Coronary heart Good Bisquick1 small package deal corn tortillas

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)ThymeBay leavesDijon mustardCumin OreganoChipotle chili powderSizzling chili powderCayenne (optionally available, for Refried Beans)Za’atar (can sub a mixture of thyme, sesame seeds and salt, if desired)Crimson wine vinegarLowered sodium soy sauce*Sriracha sauceHoisinToasted sesame oilSesame seedsCinnamonUnfiltered apple cider (I like Braggs)Tabasco sauceHen bouillon (or Higher Than Bouillon)

Dairy & Misc. Refrigerated Objects

2 dozen giant eggs1 pint liquid egg whites1 block recent feta cheese1 (half gallon) container skim milk1 pint 2% milk1 small field unsalted butter1 wedge recent Pecorino Romano 1 small wedge recent Parmesan Reggiano 1 (6-ounce) container nonfat plain Greek yogurt1 small package deal queso blanco, queso fresco or cotija cheese1 (Eight-ounce) bag shredded Mexican cheese mix1 (Eight-ounce) bag shredded part-skim mozzarella cheese1 small block decreased fats sharp cheddar cheese (I like Cabot. Can sub about 1/three cup Mexican mix in ½ recipe of Biscuits, if desired)


1 (10-ounce) package deal peas and carrots1 (10-ounce) package deal traditional combined greens

Canned and Jarred

1 small jar pitted kalamata olives1 (28-ounce) can complete plum tomatoes1 small can/jar anchovy filletsthree (15-ounce) cans chickpeas1 (28-ounce) can tomato sauce1 small can/jar chipotle chilis in adobo1 (6-ounce) can albacore tuna in water (I like American Tuna)1 small jar pickled jalapenos1 small jar roasted pink peppers in water1 small jar capers1 (15-ounce) can and 1 (32-ounce) carton decreased sodium hen broth

Misc. Dry Items

NuNaturals liquid vanilla stevia (or your favourite sweetener)Cornstarch1 small bag dried pinto beans1 small package deal chia seeds1 small bag chopped pecans

*You may sub gluten-free, if desired

posted February 2, 2019 by Gina

Leave a Reply

Your email address will not be published. Required fields are marked *