Healthy diet

Skinnytaste Meal Plan (May 13-May 19)

posted May 11, 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 WW SmartPoints®.

This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.

Cheesy Green Chile Chicken Chimichangas from The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas from The Skinnytaste Air Fryer Cookbook.

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 (5/13)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a green salad (2)*
Totals: Freestyle™ SP 16, Calories 889**

TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Cheesy Green Chili Chicken Chimichangas (6) with Instant Pot Refried Beans (0)***
Totals: Freestyle™ SP 13, Calories 877**

WEDNESDAY (5/15)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (3)
Totals: Freestyle™ SP 15, Calories 836**

THURSDAY (5/16)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Grilled Flank Steak with Chimichurri (5) with ¾ cup brown rice (5) and 1 ounce avocado (1)

Totals: Freestyle™ SP 18, Calories 877**

FRIDAY (5/17)
B: 2 scrambled eggs (0), 1 ounce avocado (1) and an orange (0)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (0)
D: Mediterranean Sea Bass (4) with 2 ounces French bread (4) and Roasted Parmesan Green Beans (1)

Totals: Freestyle™ SP 15, Calories 1,065**

SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Bruschetta (3)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Calories 417**

SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (3) on a whole grain bun (3) with Air Fryer French Fries (5) (Recipe x4)

Totals: Freestyle™ SP 22, Calories 949**

*Prep Sunday night, if desired. Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 1/2 cup 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.

***Soak beans overnight Monday to Tuesday.

Skinnytaste Meal Plan (May 13-May 19)Skinnytaste Meal Plan (May 13-May 19)

**google doc

Shopping list:

Produce

2 medium bananas2 medium and 1 large ear of corn2 large heads garlic2 medium shallots1 (6-ounce) clamshell fresh blackberries1 (6-ounce) clamshell raspberries1 (6-ounce) clamshell blueberries1 (12-ounce) clamshell strawberries1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 medium container/bunch fresh basil4 medium (6-ounce) Russet or Yukon Gold potatoes3 small Persian cucumbers (or 1 large English cucumber)1 small cucumber1 small bunch scallions1 (5-ounce) bag/clamshell mixed greens3 medium lemons1 medium lime2 medium navel oranges1 small jalapeño¾ pound fresh (thin) asparagus1 ¼ pounds (3) zucchini2 small (4-ounce) and 2 medium (5-ounce) avocado12 ounces green beans1 small fennel bulb2 large heads Romaine lettuce1 large red onion1 small and 1 large yellow onion2 dry pints cherry or grape tomatoes5 small and 8 medium vine-ripened tomatoes

Meat, Poultry and Fish

1 pound (2) boneless, skinless chicken breasts1 ¼ pounds (8) thin-cut boneless, skinless chicken breast cutlets1 ½ pounds flank steak24 ounces (4) lean boneless pork chops1-1 ¼ pounds (4) skinless Chilean sea bass fillets (or other sustainable firm white-fleshed fish
fillets)1 pound 93% lean ground turkey1 small rotisserie chicken (or an extra 1 pound raw boneless, skinless chicken breast)

Grains*

1 small package quick oats1 package whole grain or regular angel hair pasta1 package low-carb whole wheat tortillas (I use La Tortilla Factory)1 small package dry brown rice (or 3 cups pre-cooked)1 (8-ounce) loaf French bread1 small bag all-purpose or white whole wheat flour1 small package corn tortillas1 small package seasoned whole wheat breadcrumbs1 package 100 calorie whole wheat buns (I like Martin’s)1 small package whole wheat pearl couscous

Condiments and Spices

Extra virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Fine sea salt (can sub Kosher salt in Refried Beans, if desired)Pepper grinder (or fresh peppercorns)NuNaturals Vanilla liquid stevia (or sweetener of your choice)CinnamonReduced sodium Montreal Chicken seasoningBBQ sauceCrushed red pepper flakesLight vinaigrette (or make your own with ingredients in list)HoneyCuminChili powderCayenne (optional for Refried Beans)PaprikaGarlic powderDried oreganoApple cider vinegar (I like Braggs)Balsamic vinegar

Dairy & Misc. Refrigerated Items

Light ranch dressing (or ingredients to make your own)1 small block pepper jack cheese1 small package part-skim mozzarella (not shredded)1 small package queso fresco1 small wedge fresh Parmesan cheese1 dozen large eggs1 (8-ounce) tub sour cream1 quart 1 % milk1 (32-ounce) carton unsweetened almond milk (can sub ½ cup 1% milk in Overnight Oats, if
desired)1 container light whipped cream1 (6-ounce) container plain nonfat Greek yogurt

Canned and Jarred

1 (28-ounce) can whole peeled tomatoes1 small jar pitted Kalamata olives1 small jar salsa1 (15-ounce can) low sodium vegetable or chicken broth1 (15-ounce) can chickpeas1 (4-ounce) can mild diced green chiles

Misc. Dry Goods

1 small package chia seeds (you only need 1 Tbsp so you can buy from bulk bin, if desired)1 small bag chopped pecans (you only need 2 Tbsp so you can buy from bulk bin, if desired)1 small package pitted dates (you only need 2 so you can buy from bulk bin, I desired)1 small package dried pinto beans1 small package powdered sugar1 bottle dry white wine

*You can sub gluten-free, if desired.

posted May 11, 2019 by Gina

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