Healthy diet

Skinnytaste Meal Plan (April 8-April 14)

posted April 6, 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®.

Happy weekend everyone! Just a quick reminder, I will be doing a book signing tomorrow (Sunday) April 7th, hosted by Le Creuset at Woodbury Common Premium Outlets, from 2 PM – 3:30 PM at 869 Adirondack Way, Central Valley, NY. If you’re in the area stop by and say hello and bring your cookbooks (they will be selling cookbooks there too)! I will also have book signings at their Mohegan Sun location the following Saturday, April 13th 2 PM – 3:30 PM and at their Massachusetts location in Wrentham the following Sunday, April 14th 2 PM – 3:30 PM. Save the date!

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 (4/8)
B: ½ cup dry quick oats cooked with water (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim
milk (0), 2 teaspoons chopped pecans (1), pinch salt.
L: Chicken Shawarma Salad* (6)
D: Best Skinny Eggplant Rollatini with Spinach (5) with a green salad (2)*
Totals: Freestyle™ SP 19, Calories 871**

TUESDAY (4/9)
B: 2 hard-boiled eggs and 1 cup grapes (0)
L: Chicken Shawarma Salad (6)
D: Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)

Totals: Freestyle™ SP 16, Calories 959**

WEDNESDAY (4/10)
B: ½ cup dry quick oats cooked with water (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon
skim milk (0), 2 teaspoons chopped pecans (1), pinch salt.
L: Chicken Shawarma Salad (6)
D: LEFTOVER Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)
Totals: Freestyle™ SP 22, Calories 951**

THURSDAY (4/11)
B: 2 hard-boiled eggs and 1 cup grapes (0)
L: Chicken Shawarma Salad (6)
D: Cilantro Lime Shrimp (1) with Quick and Delicioso Cuban Style Black Beans (1) and Chipotle’s Cilantro Lime Rice
(6)

Totals: Freestyle™ SP 14, Calories 959**

FRIDAY (4/12)
B: PB + J Yogurt (6)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Asian Farro Medley with Salmon (7)

Totals: Freestyle™ SP 17, Calories 968**

SATURDAY (4/13)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: BBQ Chicken Quesadilla (5) (Recipe x 4)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 585**

SUNDAY (4/14)
B: Spinach Ricotta Quiche (5) with ½ cup strawberries (0)
L: Greek Nachos (5) (Recipe x 2) with 8 baby carrots (0)
D: Turkey Meatloaf (3) with Loaded Cauliflower “Mash” Bake (2)

Totals: Freestyle™ SP 15, Calories 821**

*Prep Chicken Salad Sun night, if desired. Freeze any leftover Rollatini you/your family won’t eat. Green salad
includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light
vinaigrette

**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.

Skinnytaste Meal Plan (April 8-April 14)

Skinnytaste Meal Plan (April 8-April 14)

**google doc

Shopping List:

Produce

1 medium head butter (or Bibb) lettuce1 large head romaine lettuce1 medium bunch baby spinach2 medium heads garlic1 small bunch/container fresh chives1 small bunch/package fresh dill1 small bunch fresh cilantro1 small bunch/container fresh basil2 medium bunches scallions1 medium head cauliflower1 medium and 1 large cucumber3 Persian cucumbers (or 1 large English cucumber)2 medium Italian eggplants¾ pound seedless red grapes1 dry pint fresh blackberries1 dry pint fresh strawberries7 ounces shiitake mushrooms1 medium apple (any variety)1 (1-pound) bag baby carrots1 (2-inch) piece fresh ginger2 small bananas1 small red bell pepper3 ounces sugar snap peas2 small (8-ounce) avocados3 medium lemons2 medium limes2 plum tomatoes1 (1-pound) container grape or cherry tomatoes2 large vine-ripened tomato2 small yellow onions1 medium red onion

Meat, Poultry and Fish

1 pound (2) boneless, skinless chicken thighs2 pounds 93% lean ground beef1 1/2 pounds peeled and deveined jumbo shrimp1 1/3 pounds 99% lean ground turkey1 (14-ounce) wild salmon fillet1 small package center-cut bacon¾ pound (2) boneless, skinless chicken breasts

Grains*

1 small package quick oats1 small package whole wheat pita rounds1 small package seasoned whole wheat breadcrumbs1 large package (you need 16) crunchy taco shells1 small whole grain roll1 small package pearled farro/1 small package long grain brown or basmati rice1 package whole wheat high fiber tortillas (I use Ole Xtreme)

Condiments and Spices

Extra virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Vegetable oilKosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)HoneyCuminSmoked paprikaTurmericCurry powderCinnamonRed pepper flakesBay leavesOreganoRed wine vinegarLight vinaigrette (or make your own with ingredients in list)Chili powderPaprikaLight mayonnaiseGarlic powderReduced sodium soy sauce*Oyster sauceSambal chili pasteBlack (or white) sesame seedsGround gingerPure maple syrupKetchupWorcestershire sauceMarjoram (can sub 1 teaspoon oregano in Meatloaf, if desired)Onion powderBBQ sauce

Dairy & Misc. Refrigerated Items

1 18-pack large eggs4 ounces feta cheese1 (9-inch) refrigerated pie crust1 small tub whipped butter1 pint 1 % buttermilk1 small tub hummus1 (15-ounce) container part-skim ricotta (I like Polly-O)1 (17.5-ounce) container nonfat plain Greek yogurt1 (16-ounce) bag regular or reduced fat shredded cheddar cheese1 (8-ounce) bag part-skim shredded mozzarella cheese (I like Polly-O)1 small wedge Parmesan cheese1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Rollatini, if desired)1 (8-ounce) bottle skim milk1 (32-ounce) carton unsweetened almond milk

Frozen

1 (8-ounce) package chopped spinach1 (12-ounce) bag frozen strawberries

Canned and Jarred

1 (15-ounce) can chickpeas1 (28-ounce) can crushed tomatoes (I like Tuttorosso)1 (8-ounce) can tomato sauce1 (15-ounce) can black beans (I like Goya)1 small jar regular or reduced fat peanut butter1 small jar reduced sugar grape jelly

Misc. Dry Goods

1 small bag chopped pecans1 small package unsalted peanuts

*You can sub gluten-free, if desired

posted April 6, 2019 by Gina

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