posted August 31, 2019 by Gina

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

A part of my weekend routine is meals buying and meal prepping recipes forward to avoid wasting time through the week. A time saving staple is making a batch of hard-boiled eggs for fast breakfast on the go, or so as to add to salads.

Should 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 so forth or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. You must goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that can make grocery buying a lot simpler and far much less annoying. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want available to assist hold you on observe.

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

Additionally, if you happen to 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 12 months, 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 following day. Whereas we actually imagine there isn’t a one measurement suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the pieces is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery listing is complete and consists of all the things you want to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I exploit usually, so chances are you’ll have already got numerous them.

And final, however actually not least, this meal plan is versatile and real looking. There’s loads 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 along with your schedule. Please let me know if you happen to’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (9/2)
B: 2 hard-boiled eggs (zero) and 1 cup cantaloupe (zero)
L: BLT Salad with Avocado (5) and a couple of ounces multigrain baguette (three)
D: Inside Out Turkey Cheeseburgers (Eight) with Summer season Macaroni Salad with Tomatoes and Zucchini (three)

Totals: Freestyle™ SP 19, Energy 948*

TUESDAY (9/three)
B: In a single day Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and a couple of ounces multigrain baguette (three)
D: Spaghetti Squash Enchilada Bowls (three) with Fast Mexican Brown Rice (5)
Totals: Freestyle™ SP 23, Energy 955*

B: 2 hard-boiled eggs (zero) and 1 cup cantaloupe (zero)
L: BLT Salad with Avocado (5) and a couple of ounces multigrain baguette (three)
D: Common Tso’s Rooster (5) with Cauliflower “Fried Rice” (1)

Totals: Freestyle™ SP 14, Energy 884*

B: In a single day Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and a couple of ounces multigrain baguette (three)
D: Lasagna Soup (7)

Totals: Freestyle™ SP 22, Energy 864*

FRIDAY (9/6)
B: 2 hard-boiled eggs (zero) and 1 cup cantaloupe (zero)
L: LEFTOVER Lasagna Soup (7)
D: Flounder Piccata (Four) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (zero)

Totals: Freestyle™ SP 16, Energy 949*

B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)

Totals: Freestyle™ SP 12, Energy 506*

SUNDAY (9/Eight)
B: Freezer Breakfast Burritos** (Four) with 1 cup blended berries (zero)
L: Peach Arugula Salad (three)
D: Baked Rooster Cordon Bleu (three) with Summer season Tomato Salad (1)
Totals: Freestyle™ SP 11, Energy 924*

*That is only a information, girls ought to goal 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 corresponding to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.
**Prep oats the night time earlier than.
***Freeze any leftover you/your loved ones gained’t eat

Skinnytaste Meal Plan (September 2-September 8)Skinnytaste Meal Plan (September 2-September 8)

**google doc

Buying listing:


1 medium cantaloupe2 small spaghetti squash2 medium recent figs2 small bananas3 medium peaches1 medium mango1 pound asparagus1 medium head cauliflower3 (6-ounce) clamshells recent berries (your selection)2 kilos (Four) medium Yukon gold potatoes1 (1-inch) piece recent ginger2 small jalapenos1 medium ear of corn1 small and 1 medium head garlic1 medium (5-ounce) Hass avocado1 massive head Romaine lettuce1 (5-ounce) bag/clamshell child arugula1 small head Iceberg lettuce2 medium bunches scallions1 medium bunch recent Italian parsley1 medium bunch recent basil1 massive bunch recent cilantro1 medium zucchini2 small crimson bell pepper1 small yellow bell pepper2 dry pints grape or cherry tomatoes6 massive medium heirloom or beefsteak tomatoes6 Roma or plum tomatoes1 small and 1 massive crimson onion1 small and 1 medium yellow onion2 medium lemons2 medium limes

Meat, Poultry and Fish

1 massive package deal center-cut bacon (you want 18 slices)1 pound 93% lean floor turkey1 pound (2) boneless, skinless hen breast14 ounces candy Italian hen sausage17 ounces (Four) flounder filets2 ¼ kilos (12) skinny reduce boneless, hen breasts6 slices (5 ounces whole) sliced lean deli ham


1 massive (Eight-ounce) multigrain baguette1 package deal 100 calorie entire wheat hamburger rolls (I like Martins)1 (1-pound) package deal elbow pasta1 package deal fast oats1 small bag dry brown rice (or Four cups pre-cooked)1 package deal lasagna noodles1 package deal seasoned bread crumbs1 package deal dry quinoa (crimson or tri-color)1 package deal (Eight-inch) low carb flour tortillas (I exploit Ole Xtreme Wellness)

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 mayonnaiseKetchup (non-compulsory, for Turkey Burgers)Yellow mustard (non-compulsory, for Turkey Burgers)Pink wine vinegarDijon mustardOreganoGarlic powderRaw honeyCuminSmoked paprikaCayenne pepperRegular or decreased sodium soy sauce*Sriracha sauceHoisinToasted sesame oilSesame seedsBay leavesGingerPure maple syrupCinnamonChili powderTurmericBalsamic vinegar

Dairy & Misc. Refrigerated Gadgets

1 18-pack massive eggs1 pint liquid egg whites1 (6-ounce) container nonfat plain Greek yogurt1 (Eight-ounce) bag shredded part-skim mozzarella cheese1 (Eight-ounce) bag shredded decreased fats Mexican mix cheese (can sub 1 cup cheddar in Enchilada
Bowls, if desired)1 (Eight-ounce) bag shredded cheddar or pepper Jack cheese (can sub ¾ cup shredded Mexican mix
in Burritos, if desired)Four slices decreased fats cheddar cheese1 package deal decreased fats Swiss cheese1 small wedge recent Parmesan cheese1 small container half skim ricotta cheese1 tub whipped or gentle butter1 (Eight-ounce) tub gentle bitter cream1 quart unsweetened almond milk1 (Eight-ounce) container skim milk


1 small package deal peas and carrots1 (12-ounce) bag strawberries

Canned and Jarred

1 (14-ounce) can enchilada sauce (or components to make you personal)1 jar marinara sauce (or components to make your individual)1 (Four-ounce) can or (Four.5-ounce) tube tomato paste1 (32-ounce) carton low or decreased sodium hen broth1 (14.5-ounce) can hen broth1 small jar capers1 (15-ounce) can no salt added black beans1 small jar peanut (or almond) butter1 small jar sliced pickles (non-compulsory, for Turkey Burger)

Misc. Dry Items

1 small bag chopped walnuts or pecans1 bottle dry white wineCornstarch1 small package deal chia seeds (if shopping for from bulk bin, you want 1 tablespoon)

Non-Meals Gadgets

*You should purchase gluten free, if desired

posted August 31, 2019 by Gina

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