Healthy Diet

Skinnytaste Meal Plan (July 15-July 21)

posted July 13, 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 I added an air fryer recipe to the plan, but no worries if you don’t have an air fryer you can make it in the oven.

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 (7/15)
B: Meal Prep Breakfast Taco Scramble* (5)
L: Tomato, Mozzarella and Arugula Tower (8) (½ recipe)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)

Totals: Freestyle™ SP 20, Calories 1,025**

TUESDAY (7/16)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Colombian-Style Zucchini Rellenos (3) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 1,023**

WEDNESDAY (7/17)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Honey Balsamic Grilled Chicken and Vegetables (4)

Totals: Freestyle™ SP 16, Calories 1,021**

THURSDAY (7/18)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4)
D: Slow-Cooker Banh Mi Rice Bowls (10)

Totals: Freestyle™ SP 19, Calories 1,076**

FRIDAY (7/19)
B: 1 cup nonfat plain Greek yogurt (0) with a chopped peach (0)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle™ SP 5, Calories 860**

SATURDAY (7/20)
B: 1 cup nonfat plain Greek yogurt (0) with ½ cup mixed berries (0)
L: BLT Salad with Avocado (5)
D: DINNER OUT!

Totals: Freestyle™ SP 5, Calories 369**

SUNDAY (7/21)
B: Breakfast BLT (6) (recipe x 4)
L: Grilled Stone Fruit Salad with Honey Goat Cheese Dressing (6)
D: Buttermilk Marinated Air Fryer Whole Roasted Chicken (***) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP variable, Calories 937**

*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.
***Points will vary depending on whether you eat the skin and which part of the chicken you eat.

**google doc

Shopping list:

Produce

1 pound (about 12) baby gold or red potatoes1 medium head cauliflower3 medium peaches2 medium plums2 medium heads garlic2 small jalapenos4 medium ears of corn1 pound asparagus1 small bunch/container fresh basil1 large bunch fresh cilantro1 small bunch scallions1 small bag shredded carrots1 small bunch arugula1 large head Romaine lettuce1 small head green cabbage½ head purple cabbage (can sub 1 cup green cabbage in Bahn Mi Bowls, if desired)½ small head Iceberg lettuce1 medium (5-ounce) Hass avocado1 (5-ounce) bag/clamshell baby greens1 small English cucumber1 small and 1 medium red bell pepper2 medium radishes3 ¼ pounds zucchini2 (6-ounce) containers fresh berries (your choice)1 pint cherry tomatoes7 medium Roma or plum tomatoes2 medium beefsteak tomatoes5 medium limes1 small lemon1 small red onion1 small yellow onion

Meat, Poultry and Fish

1 pound 99% lean ground turkey1 ½ pounds boneless, skinless thin sliced chicken cutlets1 pound pork tenderloin1 ½ pounds (4) wild Alaskan salmon fillets3 pounds trimmed whole chicken2 packages center-cut bacon½ pound 90% lean ground beef

Grains*

1 loaf light whole wheat bread1 small package dry brown rice (or 3 cups 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)Adobo seasoningGarlic powderCuminChili powderPaprikaOreganoCrushed red pepper flakesBalsamic vinegarRaw honeyReduced sodium soy sauce*Distilled white vinegarSmoked paprikaChipotle chili powderLight mayonnaiseApple cider vinegar

Dairy & Misc. Refrigerated Items

1 pound fresh cavatelli pasta (can sub dry medium-sized pasta if you can’t find cavatelli)1 18-pack large eggs1 (8-ounce) bag reduced fat shredded Mexican blend cheese1 small wedge Pecorino Romano1 pint 1% buttermilk1 small chunk fresh part-skim mozzarella1 small log goat cheese1 (6-ounce) container plus 2 (17.5-ounce) container nonfat plain Greek yogurt

Canned and Jarred

1 (15.5-ounce) can black beans1 (4-ounce) can tomato sauce1 small jar salsa1 small jar marinara (or ingredients to make your own)1 small container pesto (or ingredients to make your own)1 (15-ounce) can low or reduced sodium chicken broth

Misc. Dry Goods

1 small package brown sugar1 small package granulated sugar1 small container unsweetened cocoa powder1 small package walnut or pecan halves

*You can buy gluten free, if desired

Print Shopping List

posted July 13, 2019 by Gina

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