Healthy Diet

Skinnytaste Meal Plan (August 5-August 11)

posted August 3, 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®.

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 (8/5)
B: Huevos Pericos (2) (½ recipe)
L: Chicken Club Lettuce Wrap Sandwich* (5) and an apple (0)
D: Grilled Pizza (6) with a green salad (2)*

Totals: Freestyle™ SP 15, Calories 1,001**

TUESDAY (8/6)
B: LEFTOVER Huevos Pericos (2)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9)

Totals: Freestyle™ SP 16, Calories 1,137**

WEDNESDAY (8/7)
B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Calories 983**

THURSDAY (8/8)
B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)
L: Canned Tuna Ceviche (3) with 12 wheat thins (4) and an apple (0)
D: Cheeseburger Salad (7)

Totals: Freestyle™ SP 18, Calories 849**

FRIDAY (8/9)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Canned Tuna Ceviche (3) with 12 wheat thins (4) and an apple (0)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 19, Calories 884**

SATURDAY (8/10)
B: Czech Crepes with Berries and Cream (4) with ½ cup extra berries (0)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 468**

SUNDAY (8/11)
B: Breakfast BLT (6) (recipe x 4)
L: Ranch Chicken Salad (3)  in ½ an avocado (3)
D: 2 Baked Corn and Crab Cakes (5) with Summer Tomato Salad (1)
Totals: Freestyle™ SP 18, Calories 826**

*Make bacon and chicken for Mon-Wed lunch on Sunday night, if desired. Green salad includes 4 cups mixed
greens, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light vinaigrette.

**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.

Skinnytaste Meal Plan (August 5-August 11)Skinnytaste Meal Plan (August 5-August 11)

**Google doc

Print Shopping List

Shopping list:

Produce

3 medium apples1 pound asparagus2 medium peaches1 large mango2 small red bell peppers2 medium bunches scallions1 small bunch baby arugula1 (5-ounce) bag/clamshell mixed greens2 small heads Romaine lettuce1 large head Iceberg lettuce2 medium heads garlic4 medium lemons3 medium limes1 small cucumber1 small and 1 medium jalapeno1 (3-inch) piece fresh ginger1 medium bunch cilantro1 small bunch fresh Italian parsley1 small bunch/container fresh basil1 small bunch/container fresh chives2 large ears of corn3 small (4-ounce) and 1 large (6-ounce) Hass avocado3 (6-ounce) containers fresh berries (your choice)2 (12-ounce) containers fresh strawberries1 pound broccoli florets3 medium plum or Roma tomatoes1 dry pint cherry or grape tomatoes7 large heirloom or beefsteak tomatoes1 small yellow onion1 large red onion

Meat, Poultry and Fish

1 large package center-cut bacon (you need 16 slices)1 pound 93% lean ground beef1 pound jumbo peeled, deveined, tail-off shrimp1 pound premium lump crab meat3 ounces (about 6 slices) organic chicken or turkey breast2 pounds boneless, skinless chicken breast2 (2.5-pound) rotisserie chicken (buy 1 at the end of the week, for Sunday lunch)

Grains*

1 small package corn tortillas1 box Wheat Thins crackers1 box reduced fat Ritz crackers1 small package orzo pasta1 small loaf light whole wheat bread1 small bag all-purpose or white whole wheat flour1 small bag dry brown rice (or 3 cups pre-cooked)1 small package quinoa (or 1 cup pre-cooked)

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)Light or regular mayonnaiseGarlic powderOnion powderDried parsleyDried basilCuminReduced sodium soy sauce*Tabasco (optional, for Tuna Ceviche)HoneyYellow mustardKetchupPaprikaRed pepper flakesChili powderTurmericLight vinaigrette dressing

Dairy & Misc. Refrigerated Items

1 18-pack large eggs1 pint low fat buttermilk1 small tub sour cream1 (17.5-ounce) container nonfat plain Greek yogurt4 ounces fresh mozzarella cheese1 pint 1% milk (or milk of your choice)1 (8-ounce) bag shredded Mexican cheese blend1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub ¼ cup Mexican blend cheese in
Cheeseburger Salad, if desired)1 small wedge gorgonzola or blue cheese (can sub 1 tablespoon Mexican blend in Cobb Salad, if
desired)1 (8-ounce) container 2% cottage cheese1 small box unsalted butter1 small wedge fresh parmesan cheese1 container light whipped cream of your choice (can sub yogurt or cottage cheese in Crepes, if
desired)

Canned and Jarred

1 small jar/can pizza sauce1 (15-ounce) can chickpeas1 (15-ounce) can no salt added black beans1 (15-ounce) can low sodium black beans1 (16-ounce) jar enchilada sauce (or ingredients to make your own)1 (7-ounce) can chunk white albacore tuna packed in water1 small jar dill pickle spears1 (15-ounce) can reduced sodium chicken broth

Misc. Dry Goods

1 small package chopped walnuts or sliced almondsBaking powderCornstarch (or arrowroot powder or tapioca starch)1 small package powdered sugar

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted August 3, 2019 by Gina

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