Healthy diet

Skinnytaste Meal Plan (April 15-April 21)

posted April 13, 2019 by Gina

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®.

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®.

With Easter coming, I thought you’d be interested in a few dessert options if you’re entertaining. This Super moist Carrot Cake is delicious, we also love these Honey Lemon Bars, and these Coconut Macaroons.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/15)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Spaghetti Squash Enchilada Bowls (3) with 1 ounce avocado (1) and Instant Pot Refried Beans* (0)

Totals: Freestyle™ SP 16, Calories 884**

TUESDAY (4/16)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)

Totals: Freestyle™ SP 19, Calories 913**

WEDNESDAY (4/17)
B: Overnight Oats in a Jar (5)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 956**

THURSDAY (4/18)
B: 2 scrambled eggs (0) with 1 piece toast (3) and 1 cup blueberries (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™ SP 17, Calories 858**

FRIDAY (4/19)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Fish Florentine (6)

Totals: Freestyle™ SP 16, Calories 843**

SATURDAY (4/20)
B: Tex Mex Migas (6)
L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0)
D: DINNER OUT!

Totals: Freestyle™ SP 10, Calories 651**

SUNDAY (4/21)
B: Easy Bagel Recipe (3) with 2 tablespoons reduced fat cream cheese (3), 1 ounce lox (2), sliced cucumber (0),
tomatoes (0) and red onion (0)
L: Chicken Quiche (6) with Low-Carb Potato Salad (4)
D: Apricot-Rum Glazed Spiral Ham (4) with Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans
(1)

Totals: Freestyle™ SP 26, Calories 1,159**

**Prep Sunday night, if desired. Soak beans overnight (Sun to Mon)

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

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®.

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®.

**google doc

Shopping List:

Produce

2 medium pears (any variety)4 medium apples (any variety)1 (5-ounce) package baby arugula1 (10-ounce) package baby spinach1 small (4-ounce) and 1 large (6-ounce) Hass avocado1 medium head cauliflower (or 1 pound florets)1 pound asparagus2 small spaghetti squash2 pounds Russet potatoes12 ounces green beans (increase accordingly if you plan to cook for a crowd on Sunday)1 small head romaine lettuce4 ounces white mushrooms1 medium banana2 medium heads garlic1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch/container fresh dill (can sub 1 ½ teaspoons parsley in Potato Salad, if desired)1 small bunch celery1 medium jalapeno1 small bunch scallions4 medium vine-ripened tomatoes1 small cucumber3 medium lemons1 dry pint fresh blueberries1 (2-inch) piece fresh ginger3 medium carrots1 medium red bell pepper1 large red onion1 large yellow onion

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp2 ¼ pounds boneless, skinless chicken breast1 pound 90% lean ground beef1 ¾ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)4 ounces smoked salmon (lox)1 (6 to 8 pounds) Hickory smoked fully cooked spiral cut ham

Grains*

1 loaf sliced whole grain bread1 small package all-purpose or whole white wheat flour1 large package corn tortillas (you need 16)1 small package quick oats1 package dry brown rice (or 3 cups pre-cooked)1 (1-pound) package small pasta, such as Acini de Pepe1 (1-pound) package penne pasta (such as Ronzoni Smart Taste or Delallo Whole Wheat)

Condiments and Spices

Extra virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Hot sauceBalsamic vinegarCuminChipotle chili powderCayenne (optional, for Refried Beans)Red pepper flakesDijon mustardYellow mustardNuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonReduced sodium soy sauce*Canola or grapeseed oilBay leavesRegular or light mayonnaise (I love Sir Kensingtons)Red wine vinegarOptional toppings for Easy Bagels: everything bagel seasoning, sesame seeds, poppy seeds, driedgarlic flakes, dried onion flakes)ThymePaprikaGarlic powder

Dairy & Misc. Refrigerated Items

2 ½ dozen large eggs1 large wedge fresh Parmesan (or Parmigiano Reggiano) cheese1 tub reduced fat cream cheese1 tub whipped butter (can sub 2 tablespoons unsalted butter with a pinch of extra salt in MashedPotatoes, if desired)1 small box unsalted butter1 package queso fresco (can sub ¼ cup Mexican blend in Migas, if desired)1 pint half and half1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield Farms)Refrigerated pie dough (for 9-inch pie)1 pint 1% buttermilk1 small tub light sour cream (I prefer Breakstones)1 (8-ounce) bag reduced fat shredded Mexican cheese blend1 (8-ounce) bag reduced fat shredded Swiss cheese (can sub 1/3 cup Mexican blend in Quiche, if
desired)4 slices reduced fat cheddar cheese1 pint skim milk

Canned and Jarred

1 small can/jar chipotle chilis in adobo1 (15-ounce) can garbanzo beans1 small can/jar anchovy filets1 (28-ounce) can diced tomatoes1 (32-ounce) carton beef stock2 (4.5-ounce) cans tuna in water1 (15-ounce) can reduced sodium chicken broth1 small jar sundried tomatoes1 small jar dill pickles1 small jar apricot preserves1 (15-ounce) can tomato sauce

Misc. Dry Goods

1 package dried pinto beans1 small package chia seeds1 small bag chopped pecansCornstarchBaking powder1 (1.7-ounce) bottle dark rum

*You can sub gluten-free, if desired

posted April 13, 2019 by Gina

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