posted August 11, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a procuring record. 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®.

Sorry for the delay on posting this meal plan this week, I used to be away in Aruba (such a good time!) on a household trip and simply returned.

In the event 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 might 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 like, you possibly can seek for recipes by course within the index. It’s best to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery procuring a lot simpler and far much less tense. 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 hold you on monitor.

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

Additionally, in case you don’t have the Skinnytaste Meal Planner, now can 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 may 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 really imagine there isn’t any one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the things is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery record is complete and consists of every little thing it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you might have already got a whole lot of them.

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

MONDAY (Eight/12)
B: Petite Crustless Quiche (5)* and a peach (zero)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Late Summer season Vegetable Enchilada Pie* (6) with 1 ounce avocado (1) and 1 tablespoon bitter cream (1)

Totals: Freestyle™ SP 20, Energy 810**

TUESDAY (Eight/13)
B: Petite Crustless Quiche (5) and a pair of apricots (zero)
L: LEFTOVER Late Summer season Vegetable Enchilada Pie (6)
D: Turkey Santa Fe Zucchini Boats (Four) with Fast Mexican Brown Rice (5)
Totals: Freestyle™ SP 20, Energy 960**

WEDNESDAY (Eight/14)
B: Petite Crustless Quiche (5) and a peach (zero)
L: Rooster Waldorf Salad (Three)
D: Basic Tso’s Rooster (5) with ¾ cup brown rice (5) and Sesame Orange Broccoli (1)
Totals: Freestyle™ SP 19, Energy 979**

THURSDAY (Eight/15)
B: Petite Crustless Quiche (5) and a pair of apricots (zero)
L: Rooster Waldorf Salad (Three)
D: Grilled Cumin Spiced Pork Tenderloin (Three) with Heat Mexican Corn Salad (Four)
Totals: Freestyle™ SP 15, Energy 801**

FRIDAY (Eight/16)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Rooster Waldorf Salad (Three)
D: Spicy California Shrimp Stack (5) with 1 cup steamed edamame (zero)
Totals: Freestyle™ SP 13, Energy 841**

SATURDAY (Eight/17)
B: Four-Ingredient Flourless Banana Pancakes (Four) (recipe x Four) with 1 tablespoon maple syrup (Three)
L: Lobster Rolls*** (5)

Totals: Freestyle™ SP 12, Energy 593**

SUNDAY (Eight/18)
B: Tomato and Zucchini Frittata (2) with 1 cup watermelon (zero)
L: French Bread Caprese (7) with Zucchini Carpaccio (2)
D: Buttermilk Marinated Air Fryer Entire Roasted Rooster (#) with Chilled Watermelon Cucumber Feta Salad (Four)

Totals: Freestyle™ SP variable, Energy 993**

*Make Quiche Sunday evening, if desired.  Freeze any leftover you/your loved ones gained’t eat.
**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 reminiscent of espresso, drinks, fruits,
snacks, dessert, wine, and many others.
***Alter recipe as crucial in case you are serving greater than Three.

#Factors will range relying on whether or not you eat the pores and skin and which a part of the rooster you eat

**google calendar

**google doc

Buying record:


2 medium peaches4 medium apricots4 medium bananas1 medium Granny Smith apple1 medium Navel orange2 medium lemons3 medium limes1 medium and 1 massive English cucumber1 small, 2 medium and Four massive ears of corn1 massive seedless watermelon1 (5-ounce) bag/clamshell child arugula1 (5-ounce) bag/clamshell child spinach1 small head Romaine lettuce1 (2-inch) piece recent ginger1 massive head garlic4 ½ kilos zucchini1 medium inexperienced bell pepper12 ounces broccoli florets1 small (Four-ounce) and 1 medium (5-ounce) Hass avocado3 small jalapenos1 small bunch/container recent basil1 massive bunch cilantro1 small bunch/container recent oregano (can sub ½ teaspoon recent basil in Greek Salad, if desired)1 small bunch/container recent chives1 small bunch scallions1 small bunch celery1 medium shallot½ pound crimson seedless grapes1 (6-ounce) clamshell recent berries (your alternative)1 dry pint grape or cherry tomatoes2 medium plum or Roma tomatoes1 small, 5 medium and 1 massive vine-ripened tomato1 small crimson onion1 small and three medium yellow onions

Meat, Poultry and Fish

6 ounces turkey kielbasa12 ounces 93% lean floor turkey1 ½ kilos (Three) boneless, skinless rooster breast1 (about 18-ounces) pork tenderloin2 massive lobster tails (purchase extra in case you are serving greater than Three)Eight ounces cooked shrimp1 (Three-pound) trimmed entire rooster


1 small package deal all-purpose flour1 (10-pack) 6-inch corn tortillas1 massive bag dry brown rice (or Eight 1/Three cups cooked)1 (6-pack) scorching canine buns1 (Eight-ounce) entire wheat French baguette1 small package deal fast oats

Condiments and Spices

Additional 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)CuminSmoked paprikaPaprikaCayenne pepperReduced sodium soy sauce*Sriracha sauceHoisinToasted sesame oilSesame seedsCrushed crimson pepper flakes (non-obligatory, for Orange Broccoli)Garlic powderChili powderLight or common mayonnaiseHoneyRice vinegarFurikake (can sub sesame seeds in Shrimp Stack, if desired)Pure maple syrupBalsamic glaze (I like Delallo)

Dairy & Misc. Refrigerated Objects

1 dozen massive eggs1 pint liquid egg white2 (Eight-ounce) baggage diminished fats shredded Mexican cheese blend1 (Eight-ounce) bag shredded cheddar cheese1 small tub bitter cream1 small package deal cotija cheese1 pint 1% buttermilk1 small block recent feta cheese1 small wedge recent Parmesan cheese1 small wedge recent Asiago cheese (can sub ¼ cup Parmesan in Frittata, if desired)1 (Four-ounce) chunk recent mozzarella cheese1 (17.5-ounce) container nonfat plain Greek yogurt1 (Eight-ounce) bottle skim milk (or milk of your alternative)


1 massive bag (in pod) edamame

Canned and Jarred

1 medium jar pitted kalamata olives1 (32-ounce) carton diminished or low sodium rooster broth1 (15-ounce) can black beans1 small jar gentle salsa1 small jar pickled serrano (or jalapeno) peppers1 (Four-ounce) can or (5.Three-ounce) tube tomato paste1 (28-ounce) can entire tomatoes

Misc. Dry Items

1 small bag chopped pecans or walnutsCornstarch1 small bag dried Ancho chilies

*You should buy gluten free, if desired

posted August 11, 2019 by Gina

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