Healthy Diet

Skinnytaste Meal Plan (December 16-December 22)

posted December 14, 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 updated WW Smart Points.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

Meal Plan

I can’t believe that next week is Christmas and that 2019 is almost over! This year has flown by! If you are hosting parties and dinners next week take a look at my Christmas recipes for some great ideas

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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 WW Blue SP 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 (12/16)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain toast (3B 3G 3P) and a clementine (0B 0G 0P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Spinach Lasagna Roll-Ups (6B 6G 6P) with a green salad* (2B 3G 2P)

Totals: Freestyle™ SP 21B 25G 21P, Calories 958**

TUESDAY (12/17)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain toast (3B 3G 3P) and a banana (0B 0G 0P)
L: LEFTOVER Spinach Lasagna Roll-Ups (6B 6G 6P) with 8 carrot sticks (0B 0G 0P)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3B 4G 1P) with Mexican Cauliflower “Rice” (1B 1G 1P)

Totals: Freestyle™ SP 16B 20G 14P, Calories 1,145**

WEDNESDAY (12/18)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain toast (3B 3G 3P) and a banana (0B 0G 0P)
L: LEFTOVER Spinach Lasagna Roll-Ups (6B 6G 6P) with 8 carrot sticks (0B 0G 0P)
D: Stuffed Pepper Soup (5B 5G 2P) with 2 tablespoons cheddar cheese (2B 2G 2P)
Totals: Freestyle™ SP 19B 22G 16P, Calories 1,015**

THURSDAY (12/19)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Stuffed Pepper Soup (5B 5G 2P) with 2 tablespoons cheddar cheese (2B 2G 2P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P)

Totals: Freestyle™ SP 23B 22G 13P, Calories 923**

FRIDAY (12/20)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Stuffed Pepper Soup (5B 5G 2P) with 2 tablespoons cheddar cheese (2B 2G 2P)
D: Skillet Cajun Spiced Flounder (0B 2G 0P) over ¾ cup brown rice (5B 5G 0P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: Freestyle™ SP 19B 21G 9P, Calories 1,036**

SATURDAY (12/21)
B: Maple Pecan Banana Muffins # (4B 4G 4P) with a clementine (0B 0G 0P)
L: Kale Salad with Roasted Sweet Potatoes, Dried Cherries, Feta and Pepitas (11B 12G 8P)
D: DINNER OUT!

Totals: Freestyle™ SP 15B 16G 12P, Calories 510**

SUNDAY (12/22)
B: Maple Pecan Banana Muffins (4B 4G 4P) with a clementine (0B 0G 0P)
L: Chicken Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Asian Glazed Drumsticks (7B 7G 7P) with Roasted Broccoli with Smashed Garlic (2B 2G 2P) and ½ cup brown rice
(3B 3G 0P)

Totals: Freestyle™ SP 23B 23G 20P, Calories 1,024**

*Green salad includes 6 cups romaine, ½ cup each: diced red bell pepper, tomato, cucumber and carrots, chickpeas
and light vinaigrette. Freeze any Roll Ups you/your family won’t eat.
**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.
# Freeze any leftover muffins you/your family won’t eat.

*Google doc

Print Shopping List

Shopping List

Produce

6 medium bananas1 small bag clementines (California Cuties)1 small lemon1 medium English cucumber10 ounces sliced Baby Bella mushrooms2 pounds Yukon Gold potatoes2 medium sweet potatoes3 large heads garlic1 medium shallot2 medium green bell peppers2 medium red bell peppers1 (2-inch) piece ginger1 small bunch celery1 (6-ounce) clamshell blueberries1 medium head cauliflower (or 4 cups “riced”)1 ½ pounds broccoli florets1 large head Romaine lettuce1 large bunch Tuscan kale½ small head green cabbage1 small jalapeño1 small bunch carrots1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch/container fresh chives1 small bunch/container fresh oregano1 small bunch/container fresh basil (can sub 2 teaspoons dry basil in marinara, [for Lasagna] if desired)1 dry pint grape or cherry tomatoes2 pounds vine-ripened tomatoes2 plum tomatoes1 small red onion1 medium and 1 large yellow onion

Meat, Poultry and Fish

1 pound (2) boneless, skinless chicken breasts1 pound (4) boneless, skinless chicken thighs8 medium chicken drumsticks1 pound 95% lean ground beef1 pound boneless or 4 bone-in pork loin chops1 ½ pounds (4) flounder (or another white fish) fillets

Grains*

1 small loaf sliced whole grain bread1 (8-ounce) multigrain baguette1 small package egg noodles1 small package white whole wheat flour1 small container quick oats1 package lasagna noodles1 large bag dry brown rice (or 8 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)Cajun seasoningApple cider vinegarPure maple syrupVanilla extractDijon mustardBay leavesSriracha sauceBalsamic vinegarReduced sodium soy sauce*HoneySesame seedsNuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonCayenne pepperLight vinaigrette (or make your own with ingredients in list)Adobo seasoning (can sub kosher salt in Salsa Chicken, if desired)CuminGarlic powderMarjoramPaprikaMayonnaise (I like Sir Kensington’s)Smoked paprika

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 small block fresh feta cheese1 small wedge fresh Parmesan cheese1 small box regular or unsalted butter1 (8-ounce) bag shredded regular or reduced fat cheddar cheese1 pint skim milk (can sub unsweetened or almond, if desired)1 (8-ounce) bag shredded part-skim mozzarella cheese1 small tub light sour cream

Frozen

1 (10-ounce) package chopped spinach1 small bag corn kernels

Canned and Jarred

1 small jar pitted kalamata olives1 (28-ounce) can crushed tomatoes (I like Tuttorosso)2 (14.5-ounce) cans petite diced tomatoes1 (15-ounce) can reduced sodium black beans1 (15-ounce) can chickpeas1 small jar chunky mild salsa1 small jar unsweetened apple sauce1 (32-ounce) carton low sodium chicken broth1 (32-ounce) carton reduced sodium chicken broth1 (4-ounce) can or (5.3-ounce) tube tomato paste1 (15-ounce) can tomato sauce

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)1 small package brown sugar1 small package chopped pecansBaking soda1 small package dried cherries (if buying from bulk bin, you need 1/3 cup)1 small package pepitas (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired

Print Shopping List

posted December 14, 2019 by Gina

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