Healthy Diet

Skinnytaste Meal Plan (January 27-February 2)

posted January 25, 2020 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

So did your favorite team make it to the Super Bowl? Honestly, I am not much of a football fan, but I love a good party- tailgate or otherwise! While I have a some great choices already on the plan for Sunday, make sure you check out all the Super Bowl recipes here. Which is your favorite?

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 2020! 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 (1/27)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P)
D: Crock Pot Creamy Tomato Soup * (5B 7G 5P) with 2 Easy Garlic Knots (4B 6G 4P)
Totals: Freestyle™ SP 17B 25G 17P, Calories 862**

TUESDAY (1/28)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P)
D: Chicken Chimichangas (6B 8G 7P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle™ SP 15B 23G 16P, Calories 1,016**

WEDNESDAY (1/29)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Kielbasa Veggie Sheet Pan Dinner (6B 6G 6P)

Totals: Freestyle™ SP 13B 16G 11P, Calories 803**

THURSDAY (1/30)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Easy Wonton Soup (3B 3G 3P) with Spicy California Shrimp Stack (5B 5G 3P)
Totals: Freestyle™ SP 15B 18G 11P, Calories 894**

FRIDAY (1/31)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Salmon Avocado Salad  (5B 8G 5P)

Totals: Freestyle™ SP 12B 21G 12P, Calories 876**

SATURDAY (2/1)
B: Easy Bagel Recipe (3B 4G 3P) with 1 egg (0B 2G 0P), 2 strips bacon (2B 2G 2P), and an orange (0B 0G 0P)
L: Chicken and Shrimp Laap (4B 4G 3P)
D: DINNER OUT!

Totals: Freestyle™ SP 9B 12G 8P, Calories 566**

SUNDAY (2/2)
B: Asparagus-Pancetta Potato Hash (4B 6G 2P)
L: Buffalo Chicken Dip (2B 3G 2P) and Hot Mexican Layer Dip (4B 4G 4P) with 15 baked tortilla chips (4B 4G 4P)
D: Slow Cooker Pork Carnitas (3B 3G 3P) with Best Guacamole (3B 4G 3P) and 2 corn tortillas (3B 3G 3P)

Totals: Freestyle™ SP 23B 27G 21P, Calories 1,026**

*Freeze any leftover 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.

*Google doc

Print Shopping List

Shopping List

Produce

2 medium pears (any variety)5 medium oranges5 medium limes1 medium lemon1 small banana1 dry pint fresh blueberries4 baby bok choy2 medium heads garlic1 small and 1 large shallot1 pound Yukon gold potatoes1 (1-inch) piece fresh ginger1 large English cucumber6 large Hass avocados1 ½ pounds asparagus4 ounces shiitake mushrooms1 small bunch celery1 small bunch carrots2 medium bunches scallions1 large bunch cilantro1 small bunch/container fresh basil1 small bunch/container fresh mint1 small bunch/container fresh dill (can sub 2 tablespoons basil or parsley in Chicken Salad, if desired)1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)1 small bunch fresh Italian½ head red cabbage1 head butter lettuce2 large heads Romaine lettuce2 dry pints cherry or grape tomatoes1 medium and 1 large vine-ripened tomatoes1 small red bell pepper1 large orange bell pepper1 small red onion1 large yellow onion

Meat, Poultry and Fish

1 ounce sliced genoa salami1 package turkey kielbasa (you need 14 ounces)1 pound ground chicken1 package center-cut bacon2 ounces pancetta (can sub bacon in Asparagus-Pancetta Hash, if desired)½ pound raw large peeled and deveined shrimp½ pound cooked large peeled and deveined shrimp (can sub an extra ½ pound raw and cook yourself, if desired)2 rotisserie chickens (can buy 1 rotisserie and sub an extra pound raw breasts and cook those for Chimichangas, if desired)1 pound (4) wild salmon fillets1 pound (2) boneless, skinless chicken breasts1 pound 93% lean ground turkey2 1/2 pounds trimmed, boneless pork shoulder blade roast

Grains*

1 package low-carb whole wheat tortillas (such as La Tortilla Factory)1 package quick oats1 small package dry brown rice (or 1 1/3 cup cooked)1 package unbleached all-purpose or white whole wheat flour1 package baked tortilla chips1 large package corn tortillas

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)Red wine vinegarBay leavesCuminOreganoNuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonChili powderGarlic powderPaprikaRegular or reduced sodium soy sauce*Sesame oilRice vinegarFurikake (such as Eden Shake, or can sub sesame seeds)MayonnaiseHoneySriracha sauceDijon mustardDried parsleyApple cider vinegar (I like Braggs)Asian fish sauceCayenne pepperFrank’s RedHot SauceWhite vinegarThymeSmoked paprikaSazonAdobo seasoningBagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakesItalian seasoning

Dairy & Misc. Refrigerated Items

1 18-pack large eggs1 box regular or unsalted butter1 (8-ounce) box reduced fat cream cheese1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)1 (8-ounce) tub sour cream1 (8-ounce) tub fat-free sour cream1 small package blue cheese1 small package cotija cheese1 small wedge Pecorino Romano cheese (can sub 1/3 cup Parmesan in Tomato Soup, if desired)1 small wedge Parmesan cheese1 (8-ounce) bag reduced fat shredded Mexican cheese blend (I like Sargento)1 (8-ounce) bag part-skim shredded mozzarella cheese1 small block pepper Jack cheese1 (8-ounce) container unsweetened almond milk1 pint 2% milk

Frozen

1 package mini wontons (I like Trader Joe’s Chicken Cilantro)

Canned and Jarred

2 (4-ounce) cans diced green chilies1 (28-ounce) can whole plum tomatoes in juice1 (15-ounce) can refried beans1 (15-ounce) can black beans1 small jar medium salsa1 small jar/can chipotle peppers in adobo1 small jar roasted red peppers in water2 (32-ounce) cartons low sodium chicken broth1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

Baking powder1 small package chia seeds (if buying from bulk bin, you need 1 ½ tablespoons)1 small package coconut flour (if buying from bulk bin, you need 1 teaspoon)1 small bag chopped pecans or walnuts

*You can buy gluten free, if desired

Print Shopping List

posted January 25, 2020 by Gina

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