posted August Three, 2019 by Gina

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

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can 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 many others or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. You must intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less disturbing. Save you time and money. 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 preserve you on monitor.

Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail checklist, you possibly can subscribe right here so that you by no means miss a meal plan!

Additionally, should 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, nevertheless it’s good now! You possibly can order it right here!


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 subsequent day. Whereas we actually consider there isn’t any one dimension matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Every part is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be at liberty to swap out any recipes you would like or simply use this for inspiration!

The grocery checklist is complete and contains every little thing it’s good 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 lots of them.

And final, however definitely not least, this meal plan is versatile and lifelike. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if vital, you possibly can transfer some issues round to make it work together with your schedule. Please let me know should you’re utilizing these plans, this can assist me resolve if I ought to proceed sharing them!

MONDAY (Eight/5)
B: Huevos Pericos (2) (½ recipe)
L: Hen Membership Lettuce Wrap Sandwich* (5) and an apple (zero)
D: Grilled Pizza (6) with a inexperienced salad (2)*

Totals: Freestyle™ SP 15, Energy 1,001**

TUESDAY (Eight/6)
B: LEFTOVER Huevos Pericos (2)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Tacky Rotisserie Hen Enchilada Skillet (9)

Totals: Freestyle™ SP 16, Energy 1,137**

B: ½ cup 2% cottage cheese (Three) with 1 tablespoon sliced almonds (1) and a peach (zero)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Hen and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Energy 983**

THURSDAY (Eight/Eight)
B: ½ cup 2% cottage cheese (Three) with 1 tablespoon sliced almonds (1) and a peach (zero)
L: Canned Tuna Ceviche (Three) with 12 wheat thins (Four) and an apple (zero)
D: Cheeseburger Salad (7)

Totals: Freestyle™ SP 18, Energy 849**

FRIDAY (Eight/9)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Canned Tuna Ceviche (Three) with 12 wheat thins (Four) and an apple (zero)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 19, Energy 884**

SATURDAY (Eight/10)
B: Czech Crepes with Berries and Cream (Four) with ½ cup additional berries (zero)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)

Totals: Freestyle™ SP 9, Energy 468**

SUNDAY (Eight/11)
B: Breakfast BLT (6) (recipe x Four)
L: Ranch Hen Salad (Three)  in ½ an avocado (Three)
D: 2 Baked Corn and Crab Desserts (5) with Summer time Tomato Salad (1)
Totals: Freestyle™ SP 18, Energy 826**

*Make bacon and hen for Mon-Wed lunch on Sunday night time, if desired. Inexperienced salad contains Four cups blended
greens, 2 scallions, ½ cup every: tomatoes, cucumber, chickpeas and a pair of tablespoons gentle French dressing.

**That is only a information, ladies ought to intention 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 comparable to espresso, drinks, fruits,
snacks, dessert, wine, and many others.

Skinnytaste Meal Plan (August 5-August 11)Skinnytaste Meal Plan (August 5-August 11)

**Google doc

Print Procuring Record

Procuring checklist:


Three medium apples1 pound asparagus2 medium peaches1 giant mango2 small pink bell peppers2 medium bunches scallions1 small bunch child arugula1 (5-ounce) bag/clamshell blended greens2 small heads Romaine lettuce1 giant head Iceberg lettuce2 medium heads garlic4 medium lemons3 medium limes1 small cucumber1 small and 1 medium jalapeno1 (Three-inch) piece recent ginger1 medium bunch cilantro1 small bunch recent Italian parsley1 small bunch/container recent basil1 small bunch/container recent chives2 giant ears of corn3 small (Four-ounce) and 1 giant (6-ounce) Hass avocado3 (6-ounce) containers recent berries (your alternative)2 (12-ounce) containers recent strawberries1 pound broccoli florets3 medium plum or Roma tomatoes1 dry pint cherry or grape tomatoes7 giant heirloom or beefsteak tomatoes1 small yellow onion1 giant pink onion

Meat, Poultry and Fish

1 giant package deal center-cut bacon (you want 16 slices)1 pound 93% lean floor beef1 pound jumbo peeled, deveined, tail-off shrimp1 pound premium lump crab meat3 ounces (about 6 slices) natural hen or turkey breast2 kilos boneless, skinless hen breast2 (2.5-pound) rotisserie hen (purchase 1 on the finish of the week, for Sunday lunch)


1 small package deal corn tortillas1 field Wheat Thins crackers1 field diminished fats Ritz crackers1 small package deal orzo pasta1 small loaf gentle entire wheat bread1 small bag all-purpose or white entire wheat flour1 small bag dry brown rice (or Three cups pre-cooked)1 small package deal quinoa (or 1 cup pre-cooked)

Condiments and Spices

Further virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)Gentle or common mayonnaiseGarlic powderOnion powderDried parsleyDried basilCuminReduced sodium soy sauce*Tabasco (non-compulsory, for Tuna Ceviche)HoneyYellow mustardKetchupPaprikaRed pepper flakesChili powderTurmericLight French dressing dressing

Dairy & Misc. Refrigerated Gadgets

1 18-pack giant eggs1 pint low fats buttermilk1 small tub bitter cream1 (17.5-ounce) container nonfat plain Greek yogurt4 ounces recent mozzarella cheese1 pint 1% milk (or milk of your alternative)1 (Eight-ounce) bag shredded Mexican cheese blend1 (Eight-ounce) bag diminished fats shredded cheddar cheese (can sub ¼ cup Mexican mix cheese in
Cheeseburger Salad, if desired)1 small wedge gorgonzola or blue cheese (can sub 1 tablespoon Mexican mix in Cobb Salad, if
desired)1 (Eight-ounce) container 2% cottage cheese1 small field unsalted butter1 small wedge recent parmesan cheese1 container gentle whipped cream of your alternative (can sub yogurt or cottage cheese in Crepes, if

Canned and Jarred

1 small jar/can pizza sauce1 (15-ounce) can chickpeas1 (15-ounce) can no salt added black beans1 (15-ounce) can low sodium black beans1 (16-ounce) jar enchilada sauce (or components to make your individual)1 (7-ounce) can chunk white albacore tuna packed in water1 small jar dill pickle spears1 (15-ounce) can diminished sodium hen broth

Misc. Dry Items

1 small package deal chopped walnuts or sliced almondsBaking powderCornstarch (or arrowroot powder or tapioca starch)1 small package deal powdered sugar

Non-Meals Gadgets

*You should purchase gluten free, if desired

Print Procuring Record

posted August Three, 2019 by Gina

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