Skinnytaste Meal Plan (July 26-August 1)
[ad_1]
posted July 23, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Have you seen my announcement? I am SO excited about this cookbook! The Skinnytaste Air Fryer Dinners cookbook hits book stores and ships out December 14th! But you can pre-order now and be one of the first to get your copy. You can preorder at Amazon, Barnes and Noble, Books a Million and IndieBound. I can’t wait for you all to start cooking from it!
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 (7/26)
B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: The Best Grilled Portobello Mushroom Burger (6B 6G 4P) and Rainbow Potato Salad (5B 5G 2P)
Totals: WW Points 18B 23G 13P, Calories 1,024**
TUESDAY (7/27)
B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Slow Cooker Chicken Tacos (7B 10G 7P) with Instant Pot Refried Beans (0B 3G 0P)
Totals: WW Points 14B 25G 14P, Calories 1,075**
WEDNESDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Shrimp and Zucchini with Bowties in Light Tomato Sauce** (7B 9G 7P)
Totals: WW Points 15B 21G 15P, Calories 853**
THURSDAY (7/29)
B: 2 scrambled eggs (4B 4G 0P) and 1 ounce avocado (1B 1G 1P)
L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)
D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 cup whole wheat orzo (5B 5G 0P)
Totals: WW Points 25B 25G 13P, Calories 913**
FRIDAY (7/30)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1B 11G 1P)
Totals: WW Points 16B 29G 13P, Calories 978**
SATURDAY (7/31)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Watermelon, Arugula and Feta Salad (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: DINNER OUT or ORDER IN!
Totals: WW Points 12B 12G 12P, Calories 541**
SUNDAY (8/1)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: 1 ½ Steak Kebabs with Chimichurri (7B 7G 6P) with Heirloom Tomato Salad (2B 2G 2P)
Totals: WW Points 21B 23G 18P, Calories 943**
*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.
** Cook an extra 2 ½ ounces of pasta for lunch Thurs/Fri.
Shopping List
Produce
- 1 medium watermelon
- 4 medium bananas
- 1 medium Granny Smith apple
- ¼ pound seedless red grapes
- 2 (6-ounce) containers fresh berries (your choice)
- 6 medium limes
- 1 large head garlic
- 2 medium shallots
- 2 medium (6-ounce) Hass avocados
- 1 small head cauliflower
- 2 small Yukon gold potatoes
- 1 ½ pounds multicolor baby potatoes
- 4 large portobello mushrooms
- 2 ½ ounces white mushrooms
- 1 small and 2 medium zucchini
- 1 medium cucumber
- 1 small jalapeno (optional topping for Refried Beans)
- 2 small ears of corn
- 1 small bunch scallions
- 1 small bunch celery
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Portobello Mushroom Burgers, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme (can sub ½ teaspoon dry in Corn Chowder, if desired)
- 1 small bunch/container fresh oregano (can sub fresh dill or parsley in Greek Turkey Burgers, if desired)
- 1 small bunch/container fresh basil
- 1 (10-ounce) clamshell/bag fresh baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- ½ small head red cabbage (or a small bag of pre-shredded)
- 1 (1-pound) container grape or cherry tomatoes
- 3 medium vine-ripened tomatoes
- 4 medium heirloom tomatoes
- 2 large red onions
- 4 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 pound 93% lean ground turkey
- 2 pounds boneless, skinless chicken breasts
- 1 ½ pounds beef sirloin
- 1 ½ pounds (4) wild salmon fillets
- 12 ounces peeled and deveined shrimp
Grains*
- 1 package (8 or 9-inch) low carb whole wheat tortilla
- 1 package corn tortillas
- 1 package whole wheat 100 calorie buns (I like Martin’s)
- 1 package bowtie pasta
- 1 package whole wheat orzo
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 (8-ounce) multigrain baguette
- 1 package seasoned whole wheat breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light or olive oil mayonnaise
- Balsamic vinegar
- Reduced sodium soy sauce*
- Steak seasoning (such as Montreal Steak Grill Mates)
- Yellow mustard
- Garlic powder
- Cumin
- Chili powderCayenne pepper (optional, for Refried Beans)
- Adobo seasoning (can sub kosher salt in Chicken Tacos, if desired)
- Honey
- Hot sauce (optional for Omelet Tortilla Wrap)
- Crushed red pepper flakes
- Red wine vinegar
- Smoked paprika
- Chipotle chili powder
- Vanilla extract
- Turmeric
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 package crumbled feta
- 1 package reduced fat Swiss cheese (such as Alpine Lace)
- 1 small box butter
- 1 (8-ounce) bottle whole milk
- 1 (8-ounce) bag shredded white cheddar cheese
- 1 small wedge fresh Parmigiano Reggiano
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
- 1 (6-ounce) container 2% plain Greek yogurt
Canned and Jarred
- 1 small jar dill pickle spears
- 1 small jar chunky salsa
- 1 (15.5-ounce) can black beans
- 1 jar kalamata olives
- 1 small jar sun-dried tomatoes
- 1 small jar capers
- 1 small jar roasted red peppers
- 2 (32-ounce) carton low sodium chicken broth
- 1 small jar apple sauce
Frozen
Misc. Dry Goods
- 1 small package brown sugar
- 1 small package unsweetened cocoa powder
- Baking soda
- 1 package semi-sweet chocolate chips
- 1 small package chopped walnuts (if buying from bulk bin, you need ¼ cup)
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package dry pinto beans
Non-Food Items
*You can buy gluten free, if desired
[ad_2]
Source link