Skinnytaste Meal Plan (August 13-August 19)

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posted August 11, 2018 by Gina

A free 7-day versatile meal plan together with breakfast, lunch and dinner and a procuring listing. All recipes embody energy and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Only a pleasant reminder, to obtain my new recipes or meal plans through electronic mail, ensure you’re signed up for my electronic mail subscription (it’s free!). Second, have you ever pre-ordered my cookbook Skinnytaste One and Executed? It comes out Oct 9, however you may get Four free recipes from the e book now, together with your pre-order. Extra particulars right here!

If you happen to’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 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 so forth or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. You must intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery procuring a lot simpler and far much less disturbing. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have all the pieces you want readily available to assist preserve you on observe.

Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing!

THE DETAILS:

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 is no such thing as 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 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 listing is complete and contains all the pieces it’s essential to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you might have already got a variety of them.

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

MONDAY (Eight/13)
B: Loaded Baked Omelet Muffins* (2) with 1 cup blended berries (zero)
L: Greek Turkey Meatballs* (5) with ¼ cup Skinny Tzatziki (zero), ½ entire wheat pita (2) and sliced tomatoes (zero)
D: Grilled Pizza (6)
Totals: Freestyle Factors 15, Energy 861**

TUESDAY (Eight/14)
B: Loaded Baked Omelet Muffins (2) with a banana (zero)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (zero), ½ entire wheat pita (2) and sliced tomatoes (zero)
D: Simple Crock Pot Rooster and Black Bean Taco Salad (6)
Totals: Freestyle Factors 15, Energy 930**

WEDNESDAY (Eight/15)
B: Loaded Baked Omelet Muffins (2) with 1 cup blended berries (zero)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (zero), ½ entire wheat pita (2) and sliced tomatoes (zero)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle Factors 19, Energy 1,zero13**

THURSDAY (Eight/16)
B: Loaded Baked Omelet Muffins (2) with a banana (zero)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (zero), ½ entire wheat pita (2) and sliced tomatoes (zero)
D: Orecchiette Pasta with Rooster Sausage and Broccoli (Eight)
Totals: Freestyle Factors 17, Energy 924**

FRIDAY (Eight/17)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus Egg and Bacon Salad with Dijon French dressing*** (three)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle Factors 9, Energy 869**

SATURDAY (Eight/18)
B: three Chewy Chocolate Chip Oatmeal Breakfast Cookies (Four) with a nectarine (zero)
L: LEFTOVER Orecchiette Pasta with Sausage and Broccoli (Eight)
D: DINNER OUT!
Totals: Freestyle Factors 12, Energy 495**

SUNDAY (Eight/19)
B: Bacon Egg and Avocado Breakfast Sandwich (6)
L: Skinny Low-Yolk Egg Salad (1) (Recipe x 2) on 1 entire wheat pita (Four) with 2 slices tomato (zero) and a handful of arugula (zero)
D: Baked Rooster Milanese with Arugula and Tomatoes (Four)
Totals: Freestyle Factors 15, Energy 863**

*Make omelets, meatballs and tzatziki Sunday evening

**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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.

***Prepare dinner and prep Asparagus Salad Thurs evening

Skinnytaste Meal Plan (August 13-August 19)

Google Doc

Procuring Listing:

Produce

  • 1 small container/bunch recent mint
  • Four medium bananas
  • 1 small (Four-ounce) and 1 medium (5-ounce) Hass avocados
  • 1 giant head garlic
  • ½ pound asparagus
  • 1 pound broccoli florets
  • 1 small jalapeno
  • 1 medium bunch scallions
  • 1 medium zucchini
  • 2 small cucumbers
  • 12 medium vine-ripened tomatoes
  • 1 giant heirloom tomato
  • 1 small bunch recent parsley
  • 1 small purple bell pepper
  • 1 small bunch/container recent dill
  • 1 small bunch/container recent chives (can sub 1 Tbs scallions in Greek Meatballs, if desired)
  • 1 small bunch/container recent oregano (can sub dry in Greek Meatballs, if desired)
  • 1 small bunch/container recent basil (can sub 1 tablespoon recent parsley in Milanese, if desired)
  • 1 small bunch cilantro
  • 1 giant head Romaine or purple leaf lettuce
  • 2 (5-ounce) bag/clamshells child arugula
  • Four medium limes
  • 1 small and 1 medium lemon
  • three (6-ounce) containers recent berries (your alternative)
  • 1 small purple onion
  • 1 small yellow onion
  • 1 (2-inch) piece recent ginger
  • 2 small ears of corn
  • Four medium nectarines

Meat, Poultry and Fish

  • 1 bundle center-cut bacon
  • 14 ounces Italian rooster sausage
  • 1 ½ kilos (Four) Alaskan wild pink or chum salmon fillets
  • 1 ¼ kilos 93% lean floor turkey
  • 2 ½ kilos (5) boneless, skinless rooster breasts
  • 1 pound 93% lean floor beef

Grains

  • 1 container seasoned entire wheat breadcrumbs*
  • 1 bundle (of 6) entire wheat pita bread*
  • 1 bag all-purpose or white entire wheat flour*
  • 1 bundle dry brown rice
  • 12 ounces orecchiette or different small pasta*
  • 1 small container fast oats*
  • 1 small loaf entire wheat bread (can sub further breadcrumbs in Greek Meatballs, if desired)

Condiments and Spices

  • Further virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or recent peppercorns)
  • Decreased sodium taco seasoning
  • Cumin
  • Decreased sodium soy sauce*
  • Sesame oil
  • Pink pepper flakes
  • Gochujang
  • Sesame seeds
  • Honey
  • Dijon mustard
  • Pink wine vinegar
  • Smoked paprika
  • Chipotle chili powder
  • Non-obligatory bagel toppings: all the pieces bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
  • Gentle mayonnaise
  • Balsamic vinegar

Dairy & Misc. Refrigerated Objects

  • 1 18-pack plus 1 dozen giant eggs
  • 1 (Eight-ounce) bag decreased fats shredded cheddar or Mexican cheese mix
  • 1 (32-ounce) container nonfat Greek yogurt
  • 1 wedge Pecorino Romano or Parmesan cheese
  • Four ounces recent mozzarella cheese
  • 1 pint low fats buttermilk

Frozen

  • 1 small bag/field frozen chopped spinach (can sub recent arugula in Omelet muffins, if desired)

Canned and Jarred

  • 1 small jar pizza sauce
  • 2 (15.5-ounce) cans black beans
  • 1 small jar chunky salsa

Misc. Dry Items

  • Baking powder
  • 1 small field/bag gentle brown sugar
  • 1 small bag chopped walnuts
  • 1 small container unsweetened cocoa powder
  • 1 small bag chocolate chips

*Can sub gluten-free, if desired

 

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