Healthy diet

Skinnytaste Meal Plan (May 20-May 26)

posted May 17, 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®.

Hi all! I am away in Italy this week, can’t wait to share my trip with you when I return but I didn’t forget you! On this plan there are options for BBQ/Potlucks on Saturday and Sunday, you may have to adjust the servings accordingly based on your needs with backyard parties and gatherings.

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 (5/20)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)*
Totals: Freestyle™ SP 19, Calories 868**

TUESDAY (5/21)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 19, Calories 940**

WEDNESDAY (5/22)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)

Totals: Freestyle™ SP 20, Calories 914**

THURSDAY (5/23)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 19, Calories 1,092**

FRIDAY (5/24)
B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5)
D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 1,035**

SATURDAY (5/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3)
D: DINNER OUT!

Totals: Freestyle™ SP 16, Calories 623**

SUNDAY (5/26)
B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)

Totals: Freestyle™ SP 21, Calories 1,087**

*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.
**Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and
½ cup light vinaigrette.
***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.

Skinnytaste Meal Plan (May 20-May 26)Skinnytaste Meal Plan (May 20-May 26)

**google doc

Shopping list:

Produce

1 large English cucumber1 small cucumber2 medium heads garlic1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)1 medium head cauliflower1 pound asparagus1 (5-ounce) bag/clamshell mixed baby greens1 (5-ounce) bag/clamshell baby arugula1 small cantaloupe1 large package baby rainbow peppers (you need 16)1 small bag broccoli slaw4 large ears of corn1 pound green beans3 ½ pounds (about 10) new potatoes1 small bunch celery1 small bunch carrots2 medium oranges2 medium lemons3 medium bananas1 small bunch/clamshell fresh dill1 small bunch/clamshell fresh oregano1 medium bunch/clamshell fresh basil1 large bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch fresh chives1 medium bunch scallions1 (6-ounce) and 1 (12-ounce) container fresh berries (your choice)2 (12-ounce) containers fresh strawberries1 small (6-ounce) and 2 large (14-ounces each) zucchini2 medium (5-ounce) Hass avocados5 medium limes1 medium green bell pepper2 dry pints cherry or grape tomatoes1 large vine-ripened tomato1 large red onion1 large yellow onion

Meat, Poultry and Fish

1 small package center-cut bacon1 rotisserie chicken (or 10-ounces raw boneless, skinless chicken breast)1 ½ pounds flank steak1 pork tenderloin (about 18 ounces)1 ¼ pounds (4) salmon fillets2 ¼ pounds 93% lean ground turkey2 pounds peeled and deveined jumbo shrimp

Grains*

1 (16-ounce) package elbows (high fiber, whole wheat or regular)1 package seasoned whole wheat breadcrumbs1 (8.8-ounce) package dry ricotta spinach tortellini (I like Dellalo)1 package dry brown rice (or 3 cups pre-cooked)1 package white whole wheat flour (I like King Arthur)1 package all-purpose flour (can sub ¼ cup white whole wheat in Mac and Cheese, if desired)1 package 100 calorie whole wheat burger buns (I like Martin’s)

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)Light vinaigrette dressing (or make your own with ingredients in list)Mexican hot chili powderCuminOreganoChipotle chili powderChili powderLight or regular mayonnaise (I like Sir Kensington)Balsamic vinegarGarlic powderPaprikaCrushed red pepper flakesCinnamonVanilla extractPure maple syrupRed wine vinegarFranks Red Hot SauceYellow mustard

Dairy & Misc. Refrigerated Items

Light bleu cheese dressing (or make your own)2 dozen large eggs1 (8-ounce) chunk feta cheese1 (6 to 7-ounce) package reduced fat sliced cheddar cheese1 (8-ounce) bag reduced fat shredded sharp cheddar cheese1 (8-ounce) bag shredded Mexican blend or cheddar cheese1 small package cotija cheese1 small box butter1 small wedge fresh Parmesan cheese1 (8-ounce) block reduced fat cream cheese1 (8-ounce) container sour cream (optional for Enchilada Roll Ups)1 (8-ounce) container plain nonfat Greek yogurt1 (1/2 gallon) container skim milk

Frozen

1 small package chopped spinach

Canned and Jarred

1 small jar pitted kalamata olives1 small jar roasted red peppers1 small jar unsweetened apple sauce1 small jar capers1 small jar dill pickles2 (2.25-ounce) cans sliced black olives2 (15-ounce) cans chickpeas2 (15-ounce) cans black beans1 small can/jar chipotle chilis in adobo1 (32-ounce) carton reduced sodium chicken or vegetable broth1 (28-ounce) can tomato sauce

Misc. Dry Goods

Baking powderBaking soda1 small package granulated sugar1 small package brown sugar1 small bag chopped pecans (you only need 1 Tbsp so you can buy from bulk bin, if desired)

*You can buy gluten free, if desired

posted May 17, 2019 by Gina

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