Healthy Diet

Meal Plan (October 21-October 27)

posted October 19, 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 WW 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®.
Meal Plan

I hope everyone has had a great week! For those of you who host Halloween parties or have to send treats in for school, Skinny Mummy Cake Balls or Spooky Spider Halloween Cupcakes are sure to please!

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 (10/21)
B: Cinnamon Apple Yogurt Bowls (6)
L: Chickpea Tuna Salad (0) over 2 cups mixed greens (0)
D: Heather’s Buddha Bowl (7)

Totals: Freestyle™ SP 13, Calories 953*

TUESDAY (10/22)
B: Cinnamon Apple Yogurt Bowls (6)
L: Chickpea Tuna Salad (0) over 2 cups mixed greens (0)
D: 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce avocado (1)

Totals: Freestyle™ SP 9, Calories 1,013*

WEDNESDAY (10/23)
B: 2 hard-boiled eggs (0) and a banana (0)
L: LEFTOVER 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce
avocado (1)
D: Roasted Spaghetti Squash with Meat Ragu (3) and Caesar salad** (2) with 1 ½ tablespoons Skinny Caesar Dressing (1)

Totals: Freestyle™ SP 9, Calories 962*

THURSDAY (10/24)
B: 2 hard-boiled eggs (0) and a banana (0)
L: LEFTOVER 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce
avocado (1)
D: LEFTOVER Roasted Spaghetti Squash with Meat Ragu (3) and Caesar salad (2) with 1 ½ tablespoons Skinny Caesar
Dressing (1)

Totals: Freestyle™ SP 9, Calories 962*

FRIDAY (10/25)
B: 1 cup plain yogurt (0) with ½ a chopped pear (0), 1 teaspoon honey (1) and 1 tablespoon chopped pecans (2)
L: Avocado Toast (6) #  with 1 hard-boiled egg (0) and 1 teaspoon everything bagel seasoning (1) and an apple (0)
D: Garlicky Shrimp Stir-fry with Shiitakes and Bok Choy (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 16, Calories 1,040*

SATURDAY (10/26)
B: Healthy Avocado Egg Salad and Salmon Sandwich (4)
L: Asian Chicken Lettuce Wrap Salad (8)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 558*

SUNDAY (10/27)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and an orange (0)
L: 1 ¼ cup Baked Potato Soup (7)
D: Instant Pot Indian Chicken and Rice Pulao (7) with 1 cup cooked green beans (0)
Totals: Freestyle™ SP 20, Calories 843*

*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.

**Salad includes 16 cups chopped romaine, 1 cup tablespoons croutons (1) and ½ cup shredded parmesan (1) for 8
servings
# Includes 1 slice whole grain bread and 2 ounces avocado

**Google Doc

Print Shopping List

Shopping List

Produce

2 medium apples (any variety)2 medium bananas4 medium oranges3 medium lemons1 small pear (any variety)4 heads baby bok choy1 pound shiitake mushrooms2 medium spaghetti squash (about 6 pounds total)1 small butternut squash (or 2 cups pre-cut)1 small cucumber2 medium Russet potatoes3 medium carrots1 small bunch celery1 small head of cauliflower1 pound green beans1 medium head garlic1 small and 2 large heads Romaine lettuce1 head Boston or Bibb lettuce1 (5-ounce) bag/clamshell mixed baby greens1 medium bunch fresh cilantro1 bunch/container fresh chives1 small bunch scallions1 5-inch piece fresh ginger root2 small (4-ounce) and 1 large (6-ounce) Hass avocados1 pound broccoli florets1 large red onion3 small yellow onions2 hot green chiles (optional, for Indian Chicken)

Meat, Poultry and Fish

3 pounds (6) boneless, skinless chicken breasts1 pound 95% lean ground beef1 pound ground chicken1 small package center-cut bacon1 ½ pounds large shrimp4 ounces wild Nova salmon (lox)

Grains*

1 medium package dry brown rice (or 5 cups pre-cooked)1 small package dry basmati rice1 bag multigrain croutons1 small loaf whole grain sliced bread1 small package all-purpose or white whole wheat flour

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)Ground cinnamonCinnamon sticksNutmegRed wine vinegarReduced sodium taco seasoning (or ingredients to make your own)Ground cuminCumin seeds (can sub ground cumin for seeds in Indian Chicken, if desired)Chili powderBay leavesMirinHoisinSriracha sauceReduced sodium soy sauce*Sesame oilCrushed red pepper flakesLight mayonnaiseDijon mustardUnseasoned rice vinegarHoneyEverything Bagel seasoningCardamom pods (or ground cardamom)

Dairy &  Misc. Refrigerated Items

1 18-pack large eggs1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)1 (15-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)1 (8-ounce) tub light cream cheese1 small box butter1 medium wedge fresh Parmesan cheese1 (8-ounce) bag shredded reduced fat or regular cheddar cheese1 (12-ounce) bottle 1% milk1 small tub light sour cream

Frozen

1 (10-ounce) package corn kernels

Canned and Jarred

1 (15-ounce) can chickpeas1 (28-ounce) can crushed tomatoes (I like Tuttorosso)1 small can/jar anchovy filets1 (8-ounce) can water chestnuts1 (6-ounce) can wild albacore tuna1 small jar capers1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (8-ounce) can tomato sauce2 (10-ounce) cans diced tomatoes with chilies1 (4-ounce) can chopped green chili peppers1 (15-ounce) can chicken broth1 (8-ounce) carton chicken stock

Misc. Dry Goods

1 small package golden raisins (if buying from bulk bin, you only need 1 tablespoon)1 medium bag chopped pecans1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)1 bottle white wineBaking powderCornstarch1 small package raw sugar (if buying from bulk bin, you need 1 ½ tablespoons)

*You can buy gluten free, if desired

Print Shopping List

posted October 19, 2019 by Gina

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