Healthy Diet

Skinnytaste Meal Plan (August 19-August 25)

posted August 17, 2019 by Gina

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 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 have Lighter Eggplant Parmesan, Food Cart-Style Chicken Salad with White Sauce, and Madison’s Favorite Beef Tacos on the meal plan, to name a few. Also don’t miss the Skinnytaste by Vremi Air Fryer and Air Fryer Cookbook giveaway on Instagram this week. Ends August 20th.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (8/19)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce* (8)
D: Lighter Eggplant Parmesan (4) (½ recipe) with 1 ½ wedges Vegan Caesar Salad (5)
Totals: Freestyle™ SP 17, Calories 986**

TUESDAY (8/20)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Madison’s Favorite Beef Tacos (9)

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

WEDNESDAY (8/21)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: LEFTOVER Madison’s Favorite Beef Tacos***(6) over 2 cups Romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)

Totals: Freestyle™ SP 16, Calories 863**

THURSDAY (8/22)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Chicken and Zucchini Stir Fry (3) with ¾ cup brown rice (5)

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

FRIDAY (8/23)
B: 2 scrambled eggs (0) with 1 ounce avocado (1) and 1 piece whole grain toast (3)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Tuna Noodle Casserole (7)

Totals: Freestyle™ SP 16, Calories 985**

SATURDAY (8/24)
B: Easy Bagel (3) (recipe x 2) with 2 tablespoons light cream cheese (3) and an orange (0)
L: Barbeque Chicken Quesadilla (5) (recipe x 4)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Calories 599**

SUNDAY (8/25)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk Dijon Dressing (3)
D: Sloppy Joes (2) on a whole wheat bun (3) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 15, Calories 803**

*Prep Sunday night, if desired.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
***Omit taco shells.

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

**google doc

Shopping list:

Produce

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

Meat, Poultry and Fish

1 ½ pounds (4 large) boneless, skinless chicken thighs2 pounds 93% lean ground beef1 ¾ pounds boneless, skinless chicken breasts1 package center-cut bacon3 ounces (about 6 slices) organic chicken or turkey breast1 ¼ pounds 93% lean ground beef sirloin

Grains*

1 small loaf whole grain bread1 package crunchy corn taco shells1 package whole wheat buns (I like Martin’s)1 package high-fiber flour tortillas (I use Ole Xtreme)1 small package all-purpose or white whole wheat flour1 package No Yolk noodles1 small bag dry brown rice (or 3 cups pre-cooked)1 small package whole wheat seasoned breadcrumbs

Condiments and Spices

Extra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)HoneyCuminOreganoPaprikaTurmericMayonnaiseApple cider vinegarCrushed red pepper flakes (optional, for Vegan Caesar)Dijon mustardChili powderBay leavesMirinSesame oilSesame seedsOptional bagel toppings: everything 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 Items

1 dozen large eggs1 small box butter1 small tub part-skim ricotta cheese (I love Polly-O)1 pint low fat buttermilk1 (8-ounce) tub light cream cheese1 small wedge fresh Parmesan cheese1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Eggplant
Parmesan, if desired)1 (8-ounce) bag part-skim mozzarella1 (8-ounce) bottle 1% milk1 small block reduced fat sharp cheddar (I like Cabot.)1 (8-ounce) bag shredded cheddar cheese1 (8-ounce) bag shredded reduced fat Mexican blend cheese (You can sub 1 cup reduced fat or
regular cheddar in BBQ Quesadillas)1 (32-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)1 (8-ounce) container whole milk plain yogurt (I like Stonyfield)

Frozen

Canned and Jarred

1 small jar mild harissa (optional, for Food Cart Chicken Salad)1 jar marinara (or ingredients to make your own)1 small jar capers1 (28-ounce) can tomato sauce2 (5-ounce) cans albacore tuna in water1 (32-ounce) carton chicken broth1 (4-ounce) can or (5.3-ounce) tube tomato paste

Misc. Dry Goods

Baking powderSherry (optional, for Tuna Casserole)1 small package granulated sugarCornstarch1 small package raw cashews (if buying from bulk bin, you need ½ cup)Hemp seeds (if buying from bulk bin, you need 2 tablespoons)1 small bag chopped walnuts

Non-Food Items

*You can buy gluten free, if desired

posted August 17, 2019 by Gina

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