Skinnytaste Meal Plan (July 9-July 15)

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posted July 7, 2018 by Gina

A free 7-day versatile meal plan together with breakfast, lunch and dinner and a procuring record. 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 e mail, ensure you’re signed up for my e mail subscription (it’s free!). Second, have you ever pre-ordered my cookbook Skinnytaste One and Performed? 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!

For those who’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 are 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 possibly can seek for recipes by course within the index. You need to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery procuring a lot simpler and far much less hectic. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want readily available to assist maintain you on observe.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a 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 following day. Whereas we really consider 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 record is complete and consists of every little thing it is advisable make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I exploit typically, so it’s possible you’ll have already got a variety of them.

And final, however definitely not least, this meal plan is versatile and sensible. 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 in case you’re utilizing these plans, this may assist me resolve if I ought to proceed sharing them!

MONDAY (7/9)
B: 2 scrambled eggs (zero) with 2 ounces avocado (Three) and a peach (zero)
L: Hen Waldorf Salad (Three)
D: Tacky Zucchini Enchiladas (7) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle Factors 14, Energy 923*

TUESDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Hen Waldorf Salad  (Three)
D: Madison’s Favourite Beef Tacos** (9)
Totals: Freestyle Factors 17, Energy 896*

WEDNESDAY (7/11)
B: 2 scrambled eggs (zero) with 2 ounces avocado (Three) and a peach (zero)
L: Hen Waldorf Salad  (Three)
D: Rosemary Hen Salad with Avocado and Bacon*** (10) (Recipe x 2)
Totals: Freestyle Factors 16, Energy 909*

THURSDAY (7/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: BLT Salad with Avocado (5)
D: Baked Pesto Hen (2) with Broccoli and Orzo (Four)
Totals: Freestyle Factors 16, Energy 812*

FRIDAY (7/13)
B: PB + J Smoothie (Four)
L: BLT Salad with Avocado (5)
D: Grilled Salmon with Avocado Bruschetta (Three) and Grilled Peaches with Honey and Yogurt (2) for dessert
Totals: Freestyle Factors 14, Energy 838*

SATURDAY (7/14)
B: Sausage, Cheese and Veggie Egg Bake (Four)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle Factors 11, Energy 544*

SUNDAY (7/15)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (Four)
L: Tomato Tuna Melts (6) (Recipe x 2) and an apple (zero)
D: BBQ Hen Salad (2) (Recipe x 2)
Totals: Freestyle Factors 12, Energy 836*

*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 so on.

**Freeze leftover beef.

*** Make further bacon for Thurs/Fri BLT salad.

Skinnytaste Meal Plan (July 9-July 15)

**google doc

Procuring Listing:

Produce

  • 1 medium Granny Smith apple
  • Four medium apples (any selection)
  • 5 ounces purple seedless grapes
  • 2 medium heads garlic
  • 1 pound broccoli florets
  • 5 ounces shiitake mushrooms
  • 1 small bunch scallions
  • 1 small bunch cilantro
  • 1 small bunch celery
  • 2 medium zucchini
  • 1 medium shallot
  • 1 small bunch/container recent rosemary
  • 2 medium ears of corn
  • 2 medium and a couple of giant peaches
  • 1 giant bunch/container recent basil
  • 1 small purple bell pepper
  • 1 giant bag child arugula
  • Three giant heads romaine lettuce
  • 2 small purple onions
  • 6 small (Four-ounce) Hass avocados
  • 1 (1-pound) container recent strawberries
  • 1 small and 1 medium yellow onion
  • 1 dry pint cherry or grape tomatoes
  • Eight Roma or plum tomatoes
  • Four small and three medium and Four giant vine-ripened tomatoes
  • 1 medium head cauliflower (or Four cups “riced”)
  • 1 small jalapeno
  • small bunch recent Italian parsley (can sub 1 tablespoon scallion greens [sub for chives] in Ranch dressing, if desired)

Meat, Poultry and Fish

  • 2 ½ kilos (5) boneless, skinless rooster breast
  • Three kilos 93% lean floor beef
  • 1 ½ kilos (Four) wild salmon filets
  • 7 ounces candy Italian rooster sausage
  • 1 pound (Four) boneless, skinless rooster thighs
  • 1 (12-ounce) bundle center-cut bacon

Grains

  • 1 small bundle (Eight-inch) flour tortillas
  • 1 bundle crunchy corn taco shells (you want 16)
  • 1 small field/bag orzo pasta

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)
  • Cinnamon
  • Honey
  • Gentle mayonnaise
  • Chipotle chili powder
  • Cumin
  • Paprika
  • Cayenne
  • Oregano
  • Bay leaves
  • Balsamic vinegar
  • Purple wine vinegar
  • Dijon mustard
  • Liquid Stevia (NuNaturals Vanilla) or sweetener of your alternative
  • Garlic powder
  • Onion powder
  • White balsamic vinegar
  • BBQ sauce
  • Yellow mustard
  • Ketchup
  • Diminished sodium Montreal Hen Seasoning

Dairy & Misc. Refrigerated Objects

  • 1 (5.Three-ounce) container nonfat vanilla Greek yogurt (I like Stonyfield)
  • 1 (32-ounce) container nonfat Greek yogurt
  • 1 (Eight-ounce) bag diminished fats shredded cheddar (I like Sargento)
  • 1 (Eight-ounce) bag diminished fats Mexican cheese mix (I like Sargento)
  • Eight skinny slices (5 ounces complete) cheddar cheese
  • 1 small carton unsweetened vanilla almond milk (can sub ¾ cup fats free milk in smoothie, if desired)
  • 1 (Eight-ounce) container fats free milk
  • 1 pint 1% buttermilk
  • 1 (Eight-ounce) container fats free bitter cream
  • 1 18-pack giant eggs
  • 1 (Eight-ounce) bag shredded part-skim mozzarella
  • 1 small wedge parmesan cheese

Frozen

  • 1 small bag frozen blueberries

Canned and Jarred

  • 1 small jar dill pickle spears
  • 1 small jar peanut butter
  • 2 (5-ounce) cans strong white tuna in water
  • 1 (12-ounce) jar roasted purple peppers
  • 1 (32-ounce) container low sodium rooster broth
  • 1 (7-ounce) can chipotle chilis in adobo sauce
  • 1 (6-ounce) can or (Four.5-ounce) tube tomato paste
  • 1 (15-ounce) and 1 (7.Four-ounce) can tomato sauce
  • 1 (14.5-ounce) can vegetable broth (can sub ½ cup rooster broth in enchilada sauce, if desired)

Misc. Dry Items

  • 1 small bag pecan or walnut halves

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