Skinnytaste Meal Plan (July Eight-14)

posted July 6, 2019 by Gina

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

Should you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may 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 so on or swap recipes out for meals you favor, you may seek for recipes by course within the index. It is best to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery purchasing 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 every little thing 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 may be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail record, you may 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 can 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’ll be able to 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 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. All the pieces is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to 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 every little thing it’s worthwhile 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 exploit typically, so it’s possible you’ll have already got loads of them.

And final, however definitely not least, this meal plan is versatile and life like. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you may 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 resolve if I ought to proceed sharing them!

MONDAY (7/Eight)
B: 2 scrambled eggs (zero) with a peach (zero)
L: Taco Salad Meal Prep* (7)
D: Crustless Summer season Zucchini Pie (three) and Avocado Salad with Citrus French dressing (Four)
Totals: Freestyle™ SP 14, Energy 811**

B: LEFTOVER Crustless Summer season Zucchini Pie (three) with 1 cup combined berries (zero)
L: Taco Salad Meal Prep (7)
D: Cilantro Lime Fish Tacos (6) with Arroz Congri (Four)

Totals: Freestyle™ SP 20, Energy 974**

B: LEFTOVER Crustless Summer season Zucchini Pie (three) with 1 cup combined berries (zero)
L: Taco Salad Meal Prep (7)
D: Grilled Bourbon Hen (5) with Grilled Prosciutto Wrapped Asparagus (2)
Totals: Freestyle™ SP 17, Energy 952**

B: Egg Tomato and Scallion Sandwich (Four)
L: Taco Salad Meal Prep (7)
D: Greek Turkey Meatballs (5) with Zucchini and Feta Fritters (three) and Tzatziki (zero)
Totals: Freestyle™ SP 19, Energy 927**

FRIDAY (7/12)
B: Egg Tomato and Scallion Sandwich (Four)
L: Prosciutto, Arugula and Balsamic Sandwich (Four) and an apple (zero)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 15, Energy 879**

B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: Prompt Pot Tomato Basil Soup # (5) with 2 ounces multigrain baguette (three)

Totals: Freestyle™ SP 15, Energy 585**

SUNDAY (7/14)
B: Fluffy Yogurt Waffles # (Four) with 1 tablespoon maple syrup (three) and ½ cup combined berries (zero)
L: Tomato Tuna Melts (6) (Recipe x 2)
D: Juicy Turkey Burgers with Zucchini (three) and Watermelon Arugula and Feta Salad (Four)
Totals: Freestyle™ SP 20, Energy 879**

*Prep Sunday evening, if desired.
**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 resembling espresso, drinks, fruits,
snacks, dessert, wine, and so on.
# Freeze any leftover you/your loved ones gained’t eat

**google doc

Procuring record:


1 medium peach1 medium apple (any selection)½ pound asparagus1 medium naval orange6 medium limes3 medium lemons2 small jalapeno peppers3 (6-ounce) containers contemporary berries (your selection)2 small bananas1 small and 1 medium cucumber1 small container pre-made Pico de Gallo (or substances to make your personal)1 (10-ounce) bag/clamshell child arugula1 (5-ounce) bag/clamshell combined child greens1 massive head Romaine lettuce½ small head purple cabbage2 massive heads garlic1 (Four-inch) piece contemporary ginger1 small (Four-ounce) and 1 medium (5-ounce) Hass avocados1 small bunch contemporary cilantro1 small bunch/container contemporary mint1 small bunch/container contemporary basil1 small bunch/container contemporary dill (can sub 1 teaspoon dry in Tzatziki, if desired)1 small bunch/container contemporary chives1 small bunch contemporary Italian parsley1 small bunch/container contemporary thyme (can sub ½ teaspoon dry in Tomato Soup, if desired)1 small bunch/container contemporary oregano (can sub 2 teaspoons dry in Turkey Meatballs, if desired)three kilos zucchini1 pound broccoli florets1 small inexperienced bell pepper1 small medium bell pepper1 small bunch celery2 small carrots1 small bunch scallions1 massive shallot1 medium purple onion3 small and 1 medium yellow onion9 medium vine-ripened tomatoes1 mini seedless watermelon

Meat, Poultry and Fish

three ¼ kilos 93% lean floor turkey1 pound flounder or tilapia fillets2 kilos (Four) boneless, skinless rooster breasts1 pound peeled and deveined jumbo shrimp2 ¾ ounces (5-6 slices) prosciutto


1 massive bag white entire wheat or all-purpose flour1 small package deal orzo pasta1 package deal seasoned entire wheat breadcrumbs1 (Eight-ounce) multigrain baguette1 package deal 100 calorie rolls or deli skinny flats (can sub sliced bread for Egg Sandwich, if desired)1 small loaf sliced entire wheat bread1 small package deal corn tortillas1 small package deal dry lengthy grain rice1 small roll (can sub sliced bread for Prosciutto Sandwich, if desired)

Condiments and Spices

Additional 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)Pure maple syrupGarlic powderCuminChili powderPaprikaOreganoBay leavesCanola oilReduced sodium sauce*BBQ sauceApple cider vinegar (I like Bragg’s)Crushed purple pepper flakesLight mayonnaiseBalsamic vinegarGround gingerCinnamonVanilla extractRed wine vinegar

Dairy & Misc. Refrigerated Gadgets

1 dozen massive eggs1 small field unsalted butter1 (Eight-ounce) container crumbled feta cheese1 massive block cheddar cheese1 small wedge contemporary Parmesan cheese1 small wedge contemporary Pecorino Romano cheese (can sub 1/three cup Parmesan in Tomato Soup, if
desired)1 (Eight-ounce) container nonfat plain Greek yogurt1 (6-ounce) container nonfat plain yogurt (not Greek)1 (Eight-ounce) bag shredded part-skim mozzarella cheese1 (32-ounce) carton unsweetened almond milk1 quart skim or low fats milk1 (Eight-ounce) tub bitter cream (elective, for Taco Salad)


1 (12-ounce) bag strawberries

Canned and Jarred

1 small jar delicate salsa1 (15-ounce) can black beans1 (Eight-ounce) can tomato sauce1 (32-ounce) carton diminished sodium or low sodium rooster broth1 (28-ounce) can San Marzano entire plum tomatoes2 (5-ounce) cans stable white tuna in water1 small jar peanut (or almond) butter1 small jar unsweetened apple sauce

Misc. Dry Items

Baking powder1 small bottle bourbon (you want ¼ cup)1 small package deal brown sugarSlivered almonds, chia or flax seed (elective garnish on Smoothie Bowls)

*You should buy gluten free, if desired

Print Procuring Checklist

posted July 6, 2019 by Gina

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