Healthy diet

Skinnytaste Meal Plan (February 18-February 24)

posted February 17, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying record. All recipes embrace energy and Weight Watchers Freestyle™ SmartPoints®.

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 can be 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’ll be able to seek for recipes by course within the index. You must purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery buying a lot simpler and far much less nerve-racking. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every little thing you want readily available to assist hold you on observe.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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!

Additionally, in case 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, but it surely’s excellent now! You possibly can 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 following day. Whereas we really imagine there is no such thing as a one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot 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 record is complete and contains every little thing you’ll want to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I take advantage of usually, so it’s possible you’ll have already got numerous them.

And final, however actually not least, this meal plan is versatile and practical. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know in case you’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (2/18)
B: PB + J Yogurt (6)
L: Meals Cart-Type Rooster Salad with White Sauce* (Eight)
D: Crimson Lentil Soup with Spinach* (1) and 1 mini naan (or flatbread) (5)
Totals: Freestyle™ SP 20, Energy 1,008**

TUESDAY (2/19)
B: 2 hard-boiled eggs (zero) and an orange (zero)
L: Meals Cart-Type Rooster Salad with White Sauce (Eight)
D: Immediate Pot Rooster Taco Chili (zero) with 2 tablespoons diminished fats cheese mix (1), 1 tablespoon mild bitter
cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Energy 863**

WEDNESDAY (2/20)
B: PB + J Yogurt (6)
L: Meals Cart-Type Rooster Salad with White Sauce (Eight)
D: LEFTOVER Immediate Pot Rooster Taco Chili (zero) with 2 tablespoons  diminished fats cheese mix (1), 1 tablespoon
mild bitter cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 17, Energy 915**

THURSDAY (2/21)
B: 2 hard-boiled eggs (zero) and an orange (zero)
L: Meals Cart-Type Rooster Salad with White Sauce (Eight)
D: One-Pot Spaghetti and Meat Sauce (Eight) and 1 ½ cups romaine*** (zero) with 2 tablespoons Skinny Caesar Dressing
(2)

Totals: Freestyle™ SP 18, Energy 991**

FRIDAY (2/22)
B: 6 ounces plain nonfat Greek yogurt (zero) with ½ cup sliced strawberries (zero), 1 tablespoon chopped peanuts (2),
and 1 teaspoon honey (1)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (Eight) and 1 ½ cups romaine (zero) with 2 tablespoons Skinny Caesar
Dressing (2)
D: Honey Garlic Shrimp (2) with Asian Edamame Fried Rice (Four)

Totals: Freestyle™ SP 19, Energy 1,zero18**

SATURDAY (2/23)
B: Eggs and Tomato Breakfast Melts (three) and 1/2 cup grapes (zero)
L: Asian Lettuce Wrap Rooster Chopped Salad (Eight)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Energy 544**

SUNDAY (2/24)
B: three Czech Crepes with Berries and Cream (6)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: Gradual-Cooker Banh Mi Rice Bowls (10)

Totals: Freestyle™ SP 18, Energy 970**

**Prep Rooster Salad Sunday night time for lunch Mon-Thurs. Freeze any leftover soup you/your loved ones received’t eat

**That is only a information, ladies ought to purpose 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 equivalent to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.
***Chop further 1 ½ cups romaine for lunch Friday

Buying Checklist:

Produce

2 medium and a couple of giant oranges1 pound seedless (crimson or inexperienced) grapes4 medium lemons1 medium head Boston/Bibb lettuce1 (6-ounce) bundle contemporary blackberries1 (6-ounce) bundle contemporary raspberries1 (16-ounce) bundle contemporary strawberries3 small (Four-ounce) Hass avocados2 small jalapenos2 radishes1 small English cucumber½ small head crimson cabbage1 giant bunch/bag carrots2 medium heads garlic1 medium bunch contemporary cilantro1 small bunch contemporary Italian parsley1 small bunch child spinach1 small bunch/container contemporary basil1 (Four-inch) piece contemporary ginger1 small lime2 medium bunches scallions1 dry pint grape or cherry tomatoes1 small and a couple of giant heads romaine lettuce2 medium vine-ripened tomatoes1 small crimson onion2 small and 1 medium yellow onion

Meat, Poultry and Fish

1 ¾ kilos (about Four giant) boneless, skinless rooster thighs1 ¾ kilos (three) boneless, skinless rooster breasts1 pound 90% lean floor beef18 ounces (32) jumbo, peeled and deveined, shrimp1 pound floor chicken1 pound pork tenderloin

Grains*

1 bundle mini naan or flatbread (equivalent to Stonefire)1 bundle complete wheat spaghetti1 bundle dry brown rice (or 6 cups pre-cooked)1 small bundle complete grain English muffins1 small bag all-purpose or white complete wheat flour

Condiments and Spices

Additional virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)HoneyCuminOreganoPaprikaTurmericMayonnaiseApple cider vinegar (I like Braggs)Chili powderGarlic powderOnion powderDijon mustardCanola oilCrushed crimson pepper flakesReduced sodium soy sauce*Unseasoned rice vinegarSesame oilHoisinSriracha sauceCholula (can sub a number of dashes of Sriracha in Lentil Bowls, if desired)Distilled white vinegar

Dairy & Misc. Refrigerated Gadgets

1 pint liquid egg whites1 dozen giant eggs1 small container mild whipped cream1 pint 1 % milk1 small wedge Parmigiano Reggiano1 (Eight-ounce) bundle shredded diminished fats Mexican cheese blend1 (Eight-ounce) tub mild bitter cream1 (32-ounce) container plain nonfat Greek yogurt1 (Eight-ounce) container complete milk yogurt (not Greek. I like Stonyfield)

Frozen

1 (10-ounce) bundle corn kernels1 small bundle shelled edamame

Canned and Jarred

1 small jar diminished sugar grape jelly1 small jar diminished fats peanut butter1 small jar ready delicate harissa sauce (non-obligatory, for drizzling on Meals Cart Rooster Salad)1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (Eight-ounce) can tomato sauce2 (10-ounce) cans diced tomatoes w/chilies (I like RoTel)1 (Four-ounce) can chopped inexperienced chilies1 (28-ounce) can crushed tomatoes (I take advantage of Tuttorosso)1 (Eight-ounce) can water chestnuts1 small can/jar anchovy fillets2 (32-ounce) cartons rooster or vegetable broth

Misc. Dry Items

1 small bundle unsalted peanuts1 small bundle granulated sugarCornstarch1 small bundle unsalted cashews (can sub 2 tablespoons peanuts in Lettuce Wrap Salad, if
desired)1 pound dry crimson or yellow lentils1 small bag brown lentils (or three cups pre-cooked)1 small bundle brown sugar1 small bundle powdered sugar

*You possibly can sub gluten-free, if desired

posted February 17, 2019 by Gina

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