Skinnytaste Meal Plan (Might 13-Might 19)

posted Might 11, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring listing. All recipes embrace 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®.

This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Tacky Inexperienced Chile Hen Chimichangas. They’re so good, my household is obsessed! If you happen to don’t have the guide, you may really see a photograph of the chimichanga recipe on Amazon by clicking on the picture the place it says look inside.

Cheesy Green Chile Chicken Chimichangas from The Skinnytaste Air Fryer Cookbook.

If you happen to’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 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 may seek for recipes by course within the index. You must intention for round 1500 energy* per day.

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

Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may 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 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 could be a good time to get one to get organized for 2019! There was a print error final 12 months, 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 subsequent day. Whereas we actually imagine there isn’t any one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Every little thing 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 want or simply use this for inspiration!

The grocery listing is complete and consists of all the pieces it’s worthwhile to make all meals on the plan. I’ve even included model suggestions of merchandise I 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 actually not least, this meal plan is versatile and lifelike. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if needed, you may transfer some issues round to make it work along with your schedule. Please let me know in the event you’re utilizing these plans, it will assist me resolve if I ought to proceed sharing them!

MONDAY (5/13)
B: In a single day Oats in a Jar (5)
L: BBQ Hen Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a inexperienced salad (2)*
Totals: Freestyle™ SP 16, Energy 889**

TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Hen Salad (2)
D: Tacky Inexperienced Chili Hen Chimichangas (6) with Immediate Pot Refried Beans (zero)***
Totals: Freestyle™ SP 13, Energy 877**

WEDNESDAY (5/15)
B: In a single day Oats in a Jar (5)
L: BBQ Hen Salad (2)
D: Fast Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (three)
Totals: Freestyle™ SP 15, Energy 836**

THURSDAY (5/16)
B: Bali Banana Date Smoothie (5)
L: BBQ Hen Salad (2)
D: Grilled Flank Steak with Chimichurri (5) with ¾ cup brown rice (5) and 1 ounce avocado (1)

Totals: Freestyle™ SP 18, Energy 877**

FRIDAY (5/17)
B: 2 scrambled eggs (zero), 1 ounce avocado (1) and an orange (zero)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (zero)
D: Mediterranean Sea Bass (Four) with 2 ounces French bread (Four) and Roasted Parmesan Inexperienced Beans (1)

Totals: Freestyle™ SP 15, Energy 1,065**

SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (Four)
L: Grilled Hen Bruschetta (three)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Energy 417**

SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (three) on a complete grain bun (three) with Air Fryer French Fries (5) (Recipe x4)

Totals: Freestyle™ SP 22, Energy 949**

*Prep Sunday evening, if desired. Inexperienced salad consists of Four cups combined greens, 2 scallions, ½ cup every: tomatoes,
cucumber, chickpeas and half cup mild French dressing.
**That is only a information, girls ought to intention 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 corresponding to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.

***Soak beans in a single day Monday to Tuesday.

Skinnytaste Meal Plan (May 13-May 19)

**google doc

Procuring listing:

Produce

2 medium bananas2 medium and 1 giant ear of corn2 giant heads garlic2 medium shallots1 (6-ounce) clamshell contemporary blackberries1 (6-ounce) clamshell raspberries1 (6-ounce) clamshell blueberries1 (12-ounce) clamshell strawberries1 small bunch contemporary cilantro1 small bunch contemporary Italian parsley1 medium container/bunch contemporary basil4 medium (6-ounce) Russet or Yukon Gold potatoes3 small Persian cucumbers (or 1 giant English cucumber)1 small cucumber1 small bunch scallions1 (5-ounce) bag/clamshell combined greens3 medium lemons1 medium lime2 medium navel oranges1 small jalapeño¾ pound contemporary (skinny) asparagus1 ¼ kilos (three) zucchini2 small (Four-ounce) and a couple of medium (5-ounce) avocado12 ounces inexperienced beans1 small fennel bulb2 giant heads Romaine lettuce1 giant crimson onion1 small and 1 giant yellow onion2 dry pints cherry or grape tomatoes5 small and eight medium vine-ripened tomatoes

Meat, Poultry and Fish

1 pound (2) boneless, skinless hen breasts1 ¼ kilos (Eight) thin-cut boneless, skinless hen breast cutlets1 ½ kilos flank steak24 ounces (Four) lean boneless pork chops1-1 ¼ kilos (Four) skinless Chilean sea bass fillets (or different sustainable agency white-fleshed fish
fillets)1 pound 93% lean floor turkey1 small rotisserie hen (or an additional 1 pound uncooked boneless, skinless hen breast)

Grains*

1 small bundle fast oats1 bundle complete grain or common angel hair pasta1 bundle low-carb complete wheat tortillas (I take advantage of La Tortilla Manufacturing unit)1 small bundle dry brown rice (or three cups pre-cooked)1 (Eight-ounce) loaf French bread1 small bag all-purpose or white complete wheat flour1 small bundle corn tortillas1 small bundle seasoned complete wheat breadcrumbs1 bundle 100 calorie complete wheat buns (I like Martin’s)1 small bundle complete wheat pearl couscous

Condiments and Spices

Additional virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)High quality sea salt (can sub Kosher salt in Refried Beans, if desired)Pepper grinder (or contemporary peppercorns)NuNaturals Vanilla liquid stevia (or sweetener of your alternative)CinnamonReduced sodium Montreal Hen seasoningBBQ sauceCrushed crimson pepper flakesLight French dressing (or make your personal with substances in listing)HoneyCuminChili powderCayenne (elective for Refried Beans)PaprikaGarlic powderDried oreganoApple cider vinegar (I like Braggs)Balsamic vinegar

Dairy & Misc. Refrigerated Gadgets

Gentle ranch dressing (or substances to make your personal)1 small block pepper jack cheese1 small bundle part-skim mozzarella (not shredded)1 small bundle queso fresco1 small wedge contemporary Parmesan cheese1 dozen giant eggs1 (Eight-ounce) tub bitter cream1 quart 1 % milk1 (32-ounce) carton unsweetened almond milk (can sub ½ cup 1% milk in In a single day Oats, if
desired)1 container mild whipped cream1 (6-ounce) container plain nonfat Greek yogurt

Canned and Jarred

1 (28-ounce) can complete peeled tomatoes1 small jar pitted Kalamata olives1 small jar salsa1 (15-ounce can) low sodium vegetable or hen broth1 (15-ounce) can chickpeas1 (Four-ounce) can delicate diced inexperienced chiles

Misc. Dry Items

1 small bundle chia seeds (you solely want 1 Tbsp so you should buy from bulk bin, if desired)1 small bag chopped pecans (you solely want 2 Tbsp so you should buy from bulk bin, if desired)1 small bundle pitted dates (you solely want 2 so you should buy from bulk bin, I desired)1 small bundle dried pinto beans1 small bundle powdered sugar1 bottle dry white wine

*You may sub gluten-free, if desired.

posted Might 11, 2019 by Gina

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