Skinnytaste Meal Plan (July 15-July 21)

posted July 13, 2019 by Gina

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

This week I added an air fryer recipe to the plan, however no worries in the event you don’t have an air fryer you can also make it within the oven.

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 can be 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. You must goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery procuring a lot simpler and far much less traumatic. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every thing you want available to assist maintain you on observe.

Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Group 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! In case you want to get on the e-mail checklist, 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, however it’s good now! You may order it right here!

THE DETAILS:

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 imagine there isn’t a one dimension suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Every thing is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery checklist is complete and contains every thing it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I exploit usually, so you might have already got a number of them.

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

MONDAY (7/15)
B: Meal Prep Breakfast Taco Scramble* (5)
L: Tomato, Mozzarella and Arugula Tower (Eight) (½ recipe)
D: Summer season Cavatelli with Corn, Tomatoes and Zucchini (7)

Totals: Freestyle™ SP 20, Energy 1,025**

TUESDAY (7/16)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer season Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Colombian-Model Zucchini Rellenos (three) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Energy 1,023**

WEDNESDAY (7/17)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer season Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Honey Balsamic Grilled Hen and Greens (Four)

Totals: Freestyle™ SP 16, Energy 1,zero21**

THURSDAY (7/18)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Honey Balsamic Grilled Hen and Greens (Four)
D: Sluggish-Cooker Banh Mi Rice Bowls (10)

Totals: Freestyle™ SP 19, Energy 1,076**

FRIDAY (7/19)
B: 1 cup nonfat plain Greek yogurt (zero) with a chopped peach (zero)
L: LEFTOVER Honey Balsamic Grilled Hen and Greens (Four)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle™ SP 5, Energy 860**

SATURDAY (7/20)
B: 1 cup nonfat plain Greek yogurt (zero) with ½ cup blended berries (zero)
L: BLT Salad with Avocado (5)
D: DINNER OUT!

Totals: Freestyle™ SP 5, Energy 369**

SUNDAY (7/21)
B: Breakfast BLT (6) (recipe x Four)
L: Grilled Stone Fruit Salad with Honey Goat Cheese Dressing (6)
D: Buttermilk Marinated Air Fryer Entire Roasted Hen with Fast Cabbage Slaw (2)
Totals: Freestyle™ SP variable, Energy 937**

*Prep Sunday night time, if desired.
**That is only a information, girls 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 resembling espresso, drinks, fruits,
snacks, dessert, wine, and many others.
***Factors will range relying on whether or not you eat the pores and skin and which a part of the rooster you eat.

**google doc

Procuring checklist:

Produce

1 pound (about 12) child gold or pink potatoes1 medium head cauliflower3 medium peaches2 medium plums2 medium heads garlic2 small jalapenos4 medium ears of corn1 pound asparagus1 small bunch/container contemporary basil1 giant bunch contemporary cilantro1 small bunch scallions1 small bag shredded carrots1 small bunch arugula1 giant head Romaine lettuce1 small head inexperienced cabbage½ head purple cabbage (can sub 1 cup inexperienced cabbage in Bahn Mi Bowls, if desired)½ small head Iceberg lettuce1 medium (5-ounce) Hass avocado1 (5-ounce) bag/clamshell child greens1 small English cucumber1 small and 1 medium pink bell pepper2 medium radishes3 ¼ kilos zucchini2 (6-ounce) containers contemporary berries (your selection)1 pint cherry tomatoes7 medium Roma or plum tomatoes2 medium beefsteak tomatoes5 medium limes1 small lemon1 small pink onion1 small yellow onion

Meat, Poultry and Fish

1 pound 99% lean floor turkey1 ½ kilos boneless, skinless skinny sliced rooster cutlets1 pound pork tenderloin1 ½ kilos (Four) wild Alaskan salmon fillets3 kilos trimmed entire chicken2 packages center-cut bacon½ pound 90% lean floor beef

Grains*

1 loaf mild entire wheat bread1 small package deal dry brown rice (or three cups pre-cooked)

Condiments and Spices

Further virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)Adobo seasoningGarlic powderCuminChili powderPaprikaOreganoCrushed pink pepper flakesBalsamic vinegarRaw honeyReduced sodium soy sauce*Distilled white vinegarSmoked paprikaChipotle chili powderLight mayonnaiseApple cider vinegar

Dairy & Misc. Refrigerated Objects

1 pound contemporary cavatelli pasta (can sub dry medium-sized pasta in the event you can’t discover cavatelli)1 18-pack giant eggs1 (Eight-ounce) bag lowered fats shredded Mexican mix cheese1 small wedge Pecorino Romano1 pint 1% buttermilk1 small chunk contemporary part-skim mozzarella1 small log goat cheese1 (6-ounce) container plus 2 (17.5-ounce) container nonfat plain Greek yogurt

Canned and Jarred

1 (15.5-ounce) can black beans1 (Four-ounce) can tomato sauce1 small jar salsa1 small jar marinara (or elements to make your personal)1 small container pesto (or elements to make your personal)1 (15-ounce) can low or lowered sodium rooster broth

Misc. Dry Items

1 small package deal brown sugar1 small package deal granulated sugar1 small container unsweetened cocoa powder1 small package deal walnut or pecan halves

*You should buy gluten free, if desired

Print Procuring Checklist

posted July 13, 2019 by Gina

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