posted August 17, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing listing. All recipes embrace 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®.

This week we now have Lighter Eggplant Parmesan, Meals Cart-Model Hen Salad with White Sauce, and Madison’s Favourite Beef Tacos on the meal plan, to call just a few. Additionally don’t miss the Skinnytaste by Vremi Air Fryer and Air Fryer Cookbook giveaway on Instagram this week. Ends August 20th.

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to 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 so on or swap recipes out for meals you like, you’ll be able to 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 listing that can make grocery purchasing a lot simpler and far much less demanding. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have every thing you want readily available to assist hold you on observe.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Additionally, when 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 12 months, however it’s excellent 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 following day. Whereas we really imagine there is no such thing as a one measurement suits all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Every thing 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 want or simply use this for inspiration!

The grocery listing is complete and consists of every thing you should make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I exploit typically, 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 a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you’ll be able to transfer some issues round to make it work together with your schedule. Please let me know when you’re utilizing these plans, this can assist me determine if I ought to proceed sharing them!

MONDAY (Eight/19)
B: 2 hard-boiled eggs (zero) and 1 cup strawberries (zero)
L: Meals Cart-Model Hen Salad with White Sauce* (Eight)
D: Lighter Eggplant Parmesan (Four) (½ recipe) with 1 ½ wedges Vegan Caesar Salad (5)
Totals: Freestyle™ SP 17, Energy 986**

TUESDAY (Eight/20)
B: 6 ounces nonfat plain Greek yogurt (zero) with a sliced peach (zero), 2 tablespoons chopped walnuts (Three) and 1
teaspoon honey (1)
L: Meals Cart-Model Hen Salad with White Sauce (Eight)
D: Madison’s Favourite Beef Tacos (9)

Totals: Freestyle™ SP 21, Energy 1,003**

WEDNESDAY (Eight/21)
B: 2 hard-boiled eggs (zero) and 1 cup strawberries (zero)
L: Meals Cart-Model Hen Salad with White Sauce (Eight)
D: LEFTOVER Madison’s Favourite Beef Tacos***(6) over 2 cups Romaine (zero) with Zesty Avocado Cilantro
Buttermilk Dressing (2)

Totals: Freestyle™ SP 16, Energy 863**

THURSDAY (Eight/22)
B: 6 ounces nonfat plain Greek yogurt (zero) with a sliced peach (zero), 2 tablespoons chopped walnuts (Three) and 1
teaspoon honey (1)
L: Meals Cart-Model Hen Salad with White Sauce (Eight)
D: Hen and Zucchini Stir Fry (Three) with ¾ cup brown rice (5)

Totals: Freestyle™ SP 20, Energy 1,026**

FRIDAY (Eight/23)
B: 2 scrambled eggs (zero) with 1 ounce avocado (1) and 1 piece complete grain toast (Three)
L: Hen Membership Lettuce Wrap Sandwich (5) and an apple (zero)
D: Tuna Noodle Casserole (7)

Totals: Freestyle™ SP 16, Energy 985**

SATURDAY (Eight/24)
B: Straightforward Bagel (Three) (recipe x 2) with 2 tablespoons gentle cream cheese (Three) and an orange (zero)
L: Barbeque Hen Quesadilla (5) (recipe x Four)

Totals: Freestyle™ SP 11, Energy 599**

SUNDAY (Eight/25)
B: Straightforward Bagel (Three) with 2 strips bacon (2), 1 egg (zero) and an orange (zero)
L: Summer season Corn, Tomato and Avocado Salad with Creamy Buttermilk Dijon Dressing (Three)
D: Sloppy Joes (2) on an entire wheat bun (Three) and Fast Cabbage Slaw (2)
Totals: Freestyle™ SP 15, Energy 803**

*Prep Sunday evening, if desired.

**That is only a information, girls 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 so on.
***Omit taco shells.

Skinnytaste Meal Plan (August 19-August 25)Skinnytaste Meal Plan (August 19-August 25)

**google doc

Purchasing listing:


1 medium (1-pound) eggplant2 medium peaches2 medium radishes8 medium oranges3 medium lemons1 medium lime1 medium apple1 medium ear of corn1 giant head garlic1 small shallot1 small and 1 giant head Iceberg lettuce4 small and a couple of giant head Romaine lettuce½ small head inexperienced cabbage1 small package deal microgreens (elective, for Vegan Caesar)1 giant (9-ounce) zucchini10 ounces sliced child bella mushrooms4 ounces white mushrooms1 small jalapeno1 (2-inch) piece recent ginger1 giant pink bell pepper1 (12-ounce) clamshell recent strawberries2 medium (5-ounce) Hass avocados1 medium carrot1 medium bunch recent cilantro1 small bunch recent Italian parsley1 small bunch/container recent chives (can sub 2 tablespoons scallion greens in Vegan Caesar, if desired)1 small bunch scallions1 small and a couple of medium yellow onions2 small pink onions1 (6-ounce) clamshell grape or cherry tomatoes2 medium plum or Roma tomatoes3 medium vine-ripened tomatoes

Meat, Poultry and Fish

1 ½ kilos (Four giant) boneless, skinless rooster thighs2 kilos 93% lean floor beef1 ¾ kilos boneless, skinless rooster breasts1 package deal center-cut bacon3 ounces (about 6 slices) natural rooster or turkey breast1 ¼ kilos 93% lean floor beef sirloin


1 small loaf complete grain bread1 package deal crunchy corn taco shells1 package deal complete wheat buns (I like Martin’s)1 package deal high-fiber flour tortillas (I exploit Ole Xtreme)1 small package deal all-purpose or white complete wheat flour1 package deal No Yolk noodles1 small bag dry brown rice (or Three cups pre-cooked)1 small package deal complete wheat seasoned breadcrumbs

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)HoneyCuminOreganoPaprikaTurmericMayonnaiseApple cider vinegarCrushed pink pepper flakes (elective, for Vegan Caesar)Dijon mustardChili powderBay leavesMirinSesame oilSesame seedsOptional bagel toppings: every thing bagel seasoning, sesame seeds, poppy seeds, dried garlic
flakes, dried onion flakesGarlic powderOnion powderBBQ sauceSteak seasoning (or seasoned salt)White wine vinegarRed wine vinegarWorcestershire sauceReduced sodium soy sauce*

Dairy & Misc. Refrigerated Gadgets

1 dozen giant eggs1 small field butter1 small tub part-skim ricotta cheese (I really like Polly-O)1 pint low fats buttermilk1 (Eight-ounce) tub gentle cream cheese1 small wedge recent Parmesan cheese1 small wedge recent Pecorino Romano cheese (can sub Three tablespoons Parmesan in Eggplant
Parmesan, if desired)1 (Eight-ounce) bag part-skim mozzarella1 (Eight-ounce) bottle 1% milk1 small block diminished fats sharp cheddar (I like Cabot.)1 (Eight-ounce) bag shredded cheddar cheese1 (Eight-ounce) bag shredded diminished fats Mexican mix cheese (You may sub 1 cup diminished fats or
common cheddar in BBQ Quesadillas)1 (32-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)1 (Eight-ounce) container complete milk plain yogurt (I like Stonyfield)


Canned and Jarred

1 small jar gentle harissa (elective, for Meals Cart Hen Salad)1 jar marinara (or elements to make your personal)1 small jar capers1 (28-ounce) can tomato sauce2 (5-ounce) cans albacore tuna in water1 (32-ounce) carton rooster broth1 (Four-ounce) can or (5.Three-ounce) tube tomato paste

Misc. Dry Items

Baking powderSherry (elective, for Tuna Casserole)1 small package deal granulated sugarCornstarch1 small package deal uncooked cashews (if shopping for from bulk bin, you want ½ cup)Hemp seeds (if shopping for from bulk bin, you want 2 tablespoons)1 small bag chopped walnuts

Non-Meals Gadgets

*You should buy gluten free, if desired

posted August 17, 2019 by Gina

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