Healthy diet

Skinnytaste Meal Plan (March 11-March 17)

posted March 9, 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®.

I am working on new breakfast recipes for next week, I have a waffle recipe I am excited to share soon! Let me know if you have any requests, I am always open to ideas.

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 (3/11)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins* (5) with a banana (0)
L: Chickpea Avocado Salad *(3) and an apple (0)
D: Carrot Ginger Soup (3) with 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 879**

TUESDAY (3/12)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: Chickpea Avocado Salad (3) and an apple (0)
D: Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
Totals: Freestyle™ SP 12, Calories 845**

WEDNESDAY (3/13)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a banana (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Broccoli and Cheese Stuffed Chicken (4) with a 1 ½ cups mixed greens (0), 5 cherry tomatoes (0) and 1
tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 14, Calories 997**

THURSDAY (3/14)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 18, Calories 870**

FRIDAY (3/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a 2  ounce multigrain roll (3)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 903**

SATURDAY (3/16)
B: Breakfast BLT Salad (4) (Recipe x 2)
L: Baked Buffalo Chicken Nuggets (2) and 8 baby carrots  (0) with ¼ cup Low Fat Creamy Blue Cheese Dressing (3)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 627**

SUNDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with 1 cup mixed berries (0)
L: Sweet Potato Irish Nachos (10)
D: Instant Pot Corned Beef and Cabbage (5) with Creamy Cauliflower Mash with Kale (2)
Totals: Freestyle™ SP 18, Calories 927**

*Freeze any muffins you or your family won’t eat.  Prep muffins and salad  Sunday night, if desired.
**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 (March 11-March 17)

Skinnytaste Meal Plan (March 11-March 17)

**Google Doc

Shopping List:

Produce

1 pound broccoli florets (or 12 ounces pre-cut)2 jalapeño peppers1 large head garlic1 (6-ounce) container fresh blueberries1 large bunch celery2 medium red bell peppers1 medium green bell pepper1 bag/bunch carrots2 pounds asparagus2 medium oranges6 medium apples (your choice)5 medium bananas3 small red potatoes1 small head cauliflower½ small head purple cabbage1 large head romaine lettuce (save 1 leaf for Friday lunch)2 small (4-ounce) Hass avocados1 (10-ounce) bag baby spinach1 (1-pound) clamshell mixed greens1 small container Pico de Gallo (or make your own with ingredients in list plus 2 medium tomatoes, 1 extra jalapeno and lime)1 medium bunch cilantro1 small bunch basil or Italian parsley½ pound seedless grapes1 medium and 1 large vine-ripened tomato1 dry pint cherry tomatoes7 medium limes1 small red onion2 small, 2 medium and 1 large yellow onion1 small bunch/clamshell fresh chives

Meat, Poultry and Fish

1 pound 93% lean ground turkey1 pound flaky white fish fillets (such as flounder, sole, or tilapia)½ pound smoked salmon fillet1 ¼ pound boneless, skinless chicken breasts1 package center-cut bacon2 ounces sliced deli turkey8 boneless, skinless chicken thighs1 pound 93% lean ground beef

Grains*

1 large loaf whole grain bread1 package quick oats1 package white corn tortillas1 (1-pound) package whole wheat spaghetti1 bag all-purpose or whole white wheat flour

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)Garlic powderCuminChili powderPaprikaOreganoNuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonBay leavesHot sauce (optional, for Avocado Toast)ThymeMaple syrupLight mayonnaiseRed wine vinegar

Dairy & Misc. Refrigerated Items

1 18-pack large eggs1 (8-ounce) package sliced (regular or reduced fat) cheddar cheese1 small box unsalted butter1 (8-ounce) tub light sour cream1 (8-ounce) container unsweetened almond milk (can sub soy or skim)1 (8-ounce) container 2% milk1 pint whole milk1 (8-ounce) bag shredded mozzarella cheese1 (17.5-ounce) container plain nonfat Greek yogurt1 (8-ounce) bag shredded sharp cheddar cheese

Frozen

1 small package corn kernels

Canned and Jarred

2 (4.5-ounce) cans tuna in water1 (15-ounce) can reduced-sodium black beans1 (10-ounce) can mild diced tomatoes with green chilies1 (28-ounce) can crushed tomatoes (I love Tuttorosso)1 (8-ounce) can tomato sauce1 small jar mild salsa2 (48-ounce) cartons reduced sodium chicken broth

Misc. Dry Goods

1 small package chia seeds1 (8-ounce) bag chopped pecans1 bottle white wine (such as Sauvignon Blanc)Baking powder1 bottle light beer (such as Corona, or you can sub ¾ cups beef broth in chili)

*You can sub gluten-free, if desired

posted March 9, 2019 by Gina

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