Healthy diet

Skinnytaste Meal Plan (March 18-March 24)

posted March 16, 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®.

Skinnytaste Meal Plan (March 18-March 24)

I’m in Nashville, Tennessee this weekend with my girlfriends, hope you all enjoy the weekend!

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 (3/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill* (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP 14, Calories 822**

TUESDAY (3/19)
B: ½ cup quick oats (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon
chopped pecans (2), pinch salt
L: Chicken Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: 2 Chicken Enchiladas (8) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 18, Calories 976**

WEDNESDAY (3/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: White Bean Turkey Chili (4) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour cream (1)
and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Calories 930**

THURSDAY (3/21)
B: ½ cup quick oats (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon
chopped pecans (2), pinch salt
L: Chickpea Tuna Salad (0) with an apple (0)
D: LEFTOVER White Bean Turkey Chili (4) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour
cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Calories 1,031**

FRIDAY (3/22)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Tuna Salad (0) with an apple (0)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 12, Calories 900**

SATURDAY (3/23)
B: Asparagus and Swiss Cheese Frittata (2) with an orange (0)
L: Pressure Cooker Split  Pea Soup with Ham (1) with 2 ounces multigrain baguette (3)
D: DINNER OUT!

Totals: Freestyle™ SP 6, Calories 600**

SUNDAY (3/24)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 4 slices tomato (0) and 6 slices cucumber (0)
L: LEFTOVER Pressure Cooker Split Pea Soup with Ham (1) with 2 ounces multigrain baguette (3)

D: Chicken and Avocado Soup (4)

Totals: Freestyle™ SP 14, Calories 848**

*Prep 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 18-March 24)

Skinnytaste Meal Plan (March 18-March 24)

**google doc

Shopping List:

Produce

2 large heads garlic5 small (4-ounce) Hass avocados1 large bunch cilantro2 medium limes2 medium lemons4 medium oranges2 medium apples (any variety)1 small bunch/container fresh dill1 small bunch/container fresh basil1 small bunch/container fresh chives (can sub scallion greens or parsley as garnish on Split PeaSoup, if desired)1 small bunch fresh Italian parsley2 ½ pounds (4 medium) zucchini1 medium head (about 1 ½ pounds) cauliflower2 large bunches scallions½ pound asparagus1 large cucumber1 large shallot1 ¾ pounds broccoli florets1 small bunch celery2 large carrots1 small bunch baby spinach1 (5-ounce) bag/clamshell mixed greens1 (6-ounce) container fresh blackberries1 (6-ounce) container fresh berries (your choice)1 small red bell pepper4 small and 1 medium tomato1 small red onion3 small and 2 medium yellow onion

Meat, Poultry and Fish

1 rotisserie chicken3 pounds 93% lean ground turkey1 pound peeled and deveined jumbo shrimp1 small bone-in ham (or 4 ounces ham + 1 ham bone)1 ¾ pounds (3) boneless, skinless chicken breasts

Grains*

1 small container quick oats1 package (7-inch) low-carb whole wheat flour tortillas (I like La Tortilla Factory )1 small package orzo pasta2 (8-ounce) multigrain baguettes1 small package unbleached all purpose or white whole wheat flour

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)HoneyChili powderChipotle chili powderCuminOreganoBay leavesCrushed red pepper flakesRed wine vinegarBetter than BouillonOptional bagel toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried
garlic flakes or dried onion flakes, etc.

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield Farm)1 (8-ounce) tub light cream cheese3 ounces reduced fat Swiss cheese1 large wedge fresh Parmigiano Reggiano cheese1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmigiano in Frittata, ifdesired)1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 (8-ounce) tub light sour cream1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)1 small box unsalted butter1 (8-ounce) container skim or 1 % milk1 (8-ounce) bag reduced fat shredded Mexican cheese blend

Canned and Jarred

1 (4.5-ounce) can diced green chilies4 (15.5-ounce) cans of cannellini or navy beans1 (15-ounce) can chickpeas1 (6-ounce) can albacore tuna (I like American Tuna)1 small jar capers1 (28-ounce) can tomato sauce1 (15-ounce) can crushed tomatoes1 small can/jar chipotle peppers in adobo sauce1 (32-ounce) and 1 (48-ounce) carton regular or reduced sodium chicken broth

Misc. Dry Goods

1 pound dry green split peas1 small bag chopped walnuts or pecansBaking powder

*You can buy gluten free, if desired

 

posted March 16, 2019 by Gina

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