Healthy diet

Skinnytaste Meal Plan (April 22-April 28)

posted April 20, 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 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 Weight Watchers Freestyle™ SmartPoints®.

Happy Saturday! For those of you who made a baked ham for Easter, I included a few recipes to use the leftovers, including this Leftover Ham Bone Soup with Potatoes and Cabbage so don’t throw away that ham bone! I’m also over-the-moon to announce The Skinnytaste By Vremi Air Fryer is finally available for pre-order on Amazon!

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 (4/22)
B: Insanely Good Blueberry Oatmeal Muffins* (4) and a banana (0)
L: Chicken Waldorf Salad* (3) on a whole grain roll (3)
D: Ham and Swiss Crustless Quiche (5) with 2 cups arugula (0) and 1 tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 16, Calories 812 #

TUESDAY (4/23)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a pear (0)
L: Chicken Waldorf Salad (3) on a whole grain roll (3)
D: Steak Taco Lettuce Wraps (4) with Fiesta Lime Rice (2)

Totals: Freestyle™ SP 16, Calories 968 #

WEDNESDAY (4/24)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a banana (0)
L: Chicken Waldorf Salad (3) on a whole grain roll (3)
D: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and a green
salad** (2)

Totals: Freestyle™ SP 17, Calories 969 #

THURSDAY (4/25)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a pear (0)
L: LEFTOVER Ham Bone Soup with Potatoes and Cabbage (2) and a green salad (2)
D: Grilled Bourbon Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 18, Calories 1,069 #

FRIDAY (4/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Ham Bone Soup with Potatoes and Cabbage (2) and a green salad (2)
D: Seattle Asian Salmon Bowl (7)

Totals: Freestyle™ SP 16, Calories 921 #

SATURDAY (4/27)
B: Sausage, Cheese and Veggie Breakfast Casserole (4) and an orange (0)
L: Quickest Cast-Iron Thin Crust Pizza (4) (Recipe x 2) and an apple (0)
D: DINNER OUT!

Totals: Freestyle™ SP 8, Calories 504 #

SUNDAY (4/28)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole (4) and 1 cup grapes (0)
L: Mayo-less Tuna Macaroni Salad (6) (Recipe x 2)
D: Chicken Parmesan Lasagna*** (8) with 1 ½ cups romaine lettuce and 1 ½ tablespoons Skinny Caesar Dressing
(2)

Totals: Freestyle™ SP 20, Calories 1,149 #

*Prep Sunday night, if desired.

**Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾
cup light vinaigrette.  Set aside 2 servings with dressing on the side for lunch Thurs/Fri.

***Freeze any leftover you/your family won’t eat.

# 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 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®.

*google doc

Shopping list:

Produce

2 medium bananas2 medium pears (any variety)4 medium oranges5 medium apples (any variety)2 pounds red seedless grape10 ounces (2 medium) Yukon gold potatoes1 pound asparagus1 medium English cucumber1 small cucumber5 ounces sliced Shiitake mushrooms1 medium head garlic1 (10-ounce) package baby arugula1 (5-ounce) package baby spinach1 (1-pound) package mixed greens1 large head Romaine lettuce1 small head Bibb lettuce1 small head green cabbage1 small bunch celery4 medium carrots1 pound broccoli florets2 small (4-ounce) Hass avocados1 small jalapeno1 dry pint fresh blueberries1 medium bunch/container fresh basil1 large bunch scallions1 small bunch cilantro1 (3-inch) piece fresh ginger1 medium shallot2 medium lemons3 medium limes3 large vine-ripened tomatoes1 small red onion1 large yellow onion1 ounce sprouts (such as daikon radish)

Meat, Poultry and Fish

1 pound thin sirloin steaks1 pound wild salmon14 ounces cooked ham PLUS 1 ham bone4 ½ pounds (9) boneless, skinless chicken breasts7 ounces (2 links) sweet Italian chicken sausage

Grains*

1 small container quick oats1 small bag whole white wheat flour1 package whole grain sandwich rolls (I like Martins)1 (8-ounce) multigrain baguette1 medium bag dry brown rice (or 5 cups pre-cooked)1 small bag long grain rice (or 1 ½ cups pre-cooked. Can sub brown rice in Fiesta Rice, if
desired)1 package (6-inch) tortillas (I love Siete gluten-free grain-free cassava tortillas)1 package small whole wheat or regular pasta (such as elbows)1 small package seasoned whole wheat breadcrumbs1 (9-ounce) package no-boil lasagna noodles

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)HoneyLight mayonnaiseLight balsamic vinaigrette dressingVanilla extractCuminGarlic powderOreganoBBQ sauceApple cider vinegar (I like Bragg’s)Red pepper flakesReduced sodium soy sauce*Sesame seedsRice wine vinegarSesame oilRed wine vinegarDijon mustardWasabi in tubeMirin

Dairy & Misc. Refrigerated Items

2 dozen large eggs1 (4-ounce) block swiss cheese1 pint half & half1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 large wedge fresh Parmesan cheese1 small wedge fresh Pecorino Romano cheese (can sub ½ cup extra Parmesan in Lasagna, if
desired)1 (12-ounce) bottle skim milk1 (8-ounce) bottle 2% milk1 (8-ounce) bag and 1 (1-pound) bag shredded part-skim mozzarella cheese1 (8-ounce) bag shredded whole milk mozzarella cheese (can sub ½ cup part-skim on pizza, if desired)1 (17.5-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)

Frozen

1 small package corn (I like Trader Joe’s Fire Roasted)

Canned and Jarred

2 jars marinara**1 small jar unsweetened applesauce1 (15-ounce) can black beans1 (15-ounce) can chickpeas1 (32-ounce) carton reduced sodium chicken broth1 (32-ounce) carton low sodium chicken broth1 (12-ounce) jar roasted red bell peppers2 (5-ounce) cans albacore tuna1 small jar capers1 small can/jar anchovy fillets

Misc. Dry Goods

1 small package brown sugar1 small package nori (roasted seaweed)Baking powderBaking soda1 small bag walnut or pecan halves1 (1.7-ounce) bottle bourbon

*You can sub gluten free, if desired

**To make homemade, double THIS recipe and add 2 (28-ounce) cans crushed tomatoes and bay
leaves to your shopping list.

posted April 20, 2019 by Gina

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