Skinnytaste Meal Plan (Might 20-Might 26)

posted Might 17, 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®.

Hello all! I’m away in Italy this week, can’t wait to share my journey with you once I return however I didn’t overlook you! On this plan there are alternatives for BBQ/Potlucks on Saturday and Sunday, you will have to regulate the servings accordingly based mostly in your wants with yard events and gatherings.

Should 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 on or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. It is best to goal 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 anxious. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have every little thing you want available to assist maintain you on observe.

Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group 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! Should 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, nevertheless it’s excellent 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 consider 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. Every part is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and contains every little thing that you must make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of usually, so chances are you’ll have already got lots of them.

And final, however actually not least, this meal plan is versatile and real looking. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if vital, 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, it will assist me determine if I ought to proceed sharing them!

MONDAY (5/20)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (zero)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Skinny Baked Broccoli Macaroni and Cheese (Eight) with a inexperienced salad (2)*
Totals: Freestyle™ SP 19, Energy 868**

TUESDAY (5/21)
B: Loaded Baked Omelet Muffins (2) with an orange (zero)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (Eight) with Eight carrot sticks (zero)
D: Low Carb Hen Enchilada Roll Ups (5) with Heat Mexican Corn Salad (four)
Totals: Freestyle™ SP 19, Energy 940**

WEDNESDAY (5/22)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (zero)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (Eight) with Eight carrot sticks (zero)
D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Inexperienced Bean Salad (5)

Totals: Freestyle™ SP 20, Energy 914**

THURSDAY (5/23)
B: Loaded Baked Omelet Muffins (2) with an orange (zero)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Inexperienced Bean Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (three) with Fiesta Bean Salad (four)
Totals: Freestyle™ SP 19, Energy 1,092**

FRIDAY (5/24)
B: 6 ounces Greek yogurt (zero) with ½ cup combined berries (zero) 1 tablespoon chopped pecans (2)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Inexperienced Bean Salad (5)
D: Basil-Parmesan Salmon (three) with ¾ cup brown rice (5) and Roasted Asparagus (zero)
Totals: Freestyle™ SP 20, Energy 1,035**

SATURDAY (5/25)
B: Entire Wheat Pancakes (5) with 1 tablespoon maple syrup (three) and 1 cup combined berries (zero)
L: Bare Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (three)
D: DINNER OUT!

Totals: Freestyle™ SP 16, Energy 623**

SUNDAY (5/26)
B: Roasted Strawberry Banana Bread (three) and 1 cup cantaloupe (zero)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (Eight) with Low Carb Potato Salad (four)

Totals: Freestyle™ SP 21, Energy 1,087**

*That is only a information, ladies 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 corresponding to espresso, drinks, fruits,
snacks, dessert, wine, and so on.
**Inexperienced salad contains four cups combined greens, 2 scallions, ½ cup every: tomatoes, cucumber, carrots, chickpeas and
½ cup mild French dressing.
***Go away 2 servings of salad undressed (and placed on the facet) for leftovers Thurs/Fri.

Skinnytaste Meal Plan (May 20-May 26)

**google doc

Procuring record:

Produce

1 massive English cucumber1 small cucumber2 medium heads garlic1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)1 medium head cauliflower1 pound asparagus1 (5-ounce) bag/clamshell combined child greens1 (5-ounce) bag/clamshell child arugula1 small cantaloupe1 massive package deal child rainbow peppers (you want 16)1 small bag broccoli slaw4 massive ears of corn1 pound inexperienced beans3 ½ kilos (about 10) new potatoes1 small bunch celery1 small bunch carrots2 medium oranges2 medium lemons3 medium bananas1 small bunch/clamshell contemporary dill1 small bunch/clamshell contemporary oregano1 medium bunch/clamshell contemporary basil1 massive bunch contemporary cilantro1 small bunch contemporary Italian parsley1 small bunch contemporary chives1 medium bunch scallions1 (6-ounce) and 1 (12-ounce) container contemporary berries (your selection)2 (12-ounce) containers contemporary strawberries1 small (6-ounce) and a couple of massive (14-ounces every) zucchini2 medium (5-ounce) Hass avocados5 medium limes1 medium inexperienced bell pepper2 dry pints cherry or grape tomatoes1 massive vine-ripened tomato1 massive pink onion1 massive yellow onion

Meat, Poultry and Fish

1 small package deal center-cut bacon1 rotisserie rooster (or 10-ounces uncooked boneless, skinless rooster breast)1 ½ kilos flank steak1 pork tenderloin (about 18 ounces)1 ¼ kilos (four) salmon fillets2 ¼ kilos 93% lean floor turkey2 kilos peeled and deveined jumbo shrimp

Grains*

1 (16-ounce) package deal elbows (excessive fiber, complete wheat or common)1 package deal seasoned complete wheat breadcrumbs1 (Eight.Eight-ounce) package deal dry ricotta spinach tortellini (I like Dellalo)1 package deal dry brown rice (or three cups pre-cooked)1 package deal white complete wheat flour (I like King Arthur)1 package deal all-purpose flour (can sub ¼ cup white complete wheat in Mac and Cheese, if desired)1 package deal 100 calorie complete wheat burger buns (I like Martin’s)

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)Gentle French dressing dressing (or make your personal with components in record)Mexican sizzling chili powderCuminOreganoChipotle chili powderChili powderLight or common mayonnaise (I like Sir Kensington)Balsamic vinegarGarlic powderPaprikaCrushed pink pepper flakesCinnamonVanilla extractPure maple syrupRed wine vinegarFranks Crimson Sizzling SauceYellow mustard

Dairy & Misc. Refrigerated Gadgets

Gentle bleu cheese dressing (or make your personal)2 dozen massive eggs1 (Eight-ounce) chunk feta cheese1 (6 to 7-ounce) package deal lowered fats sliced cheddar cheese1 (Eight-ounce) bag lowered fats shredded sharp cheddar cheese1 (Eight-ounce) bag shredded Mexican mix or cheddar cheese1 small package deal cotija cheese1 small field butter1 small wedge contemporary Parmesan cheese1 (Eight-ounce) block lowered fats cream cheese1 (Eight-ounce) container bitter cream (elective for Enchilada Roll Ups)1 (Eight-ounce) container plain nonfat Greek yogurt1 (1/2 gallon) container skim milk

Frozen

1 small package deal chopped spinach

Canned and Jarred

1 small jar pitted kalamata olives1 small jar roasted pink peppers1 small jar unsweetened apple sauce1 small jar capers1 small jar dill pickles2 (2.25-ounce) cans sliced black olives2 (15-ounce) cans chickpeas2 (15-ounce) cans black beans1 small can/jar chipotle chilis in adobo1 (32-ounce) carton lowered sodium rooster or vegetable broth1 (28-ounce) can tomato sauce

Misc. Dry Items

Baking powderBaking soda1 small package deal granulated sugar1 small package deal brown sugar1 small bag chopped pecans (you solely want 1 Tbsp so you should purchase from bulk bin, if desired)

*You should buy gluten free, if desired

posted Might 17, 2019 by Gina

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