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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
What an exciting week it’s been!! The Skinnytaste One and Done Cookbook came out Tuesday, if you bought the book a big THANK YOU!!! In case you don’t know, the points for all my books are in the Cookbook Tab/Cookbook Index. If you have the book you probably don’t need this meal plan, but for those of you who don’t here’s another week! Next week I may do one with recipes from the book, give me your thoughts on this! Oh, and please don’t forget to leave a review here!!
I was also on Good Day NY Tuesday, you can see that here.
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
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’splentyof wiggle room for co*cktails, 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 (10/15)
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Minestrone Soup* (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
Totals: Freestyle™ SP 9, Calories 832**
TUESDAY (10/16)
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: LEFTOVER Minestrone Soup (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
D: Turkey Enchilada Stuffed Poblano (6) with 1 ounce avocado (1) and Fiesta Lime Rice (2)
Totals: Freestyle™ SP 14, Calories 947**
WEDNESDAY (10/17)
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: LEFTOVER Minestrone Soup (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
D: One-Pot Chicken Fajita Pasta (8)
Totals: Freestyle™ SP 13, Calories 915**
THURSDAY (10/18)
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: LEFTOVER One Pot Chicken Fajita Pasta (8)
D: No Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 16, Calories 949**
FRIDAY (10/19)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
D: Maple Soy-Glazed Salmon (3) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP 16, Calories 948**
SATURDAY (10/20)
B: Low Fat Pumpkin Bread with Pepitas (4) with a kiwi (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (Recipe x 2) (2)
D: DINNER OUT!
Totals: Freestyle™ SP 6, Calories 492**
SUNDAY (10/21)
B: Low Fat Pumpkin Bread with Pepitas (4) with 1 cup grapes (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Crock Pot Italian Meatballs (4) over 2 cups zucchini noodles (0) and 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 17, Calories 921**
*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.
Shopping List:
Produce
- 2 medium bananas
- 2 medium pears (any variety)
- 1 medium apple (any variety)
- 1 large head Romaine lettuce
- 1 small and 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium sweet potato
- 4 kiwis
- 3 medium heads garlic
- 1 pound broccoli florets
- 1 ½ pounds grapes (any variety)
- 2 ½ pounds (5 medium) zucchini
- 1 large bunch cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 4 small (4-ounce) Hass avocados
- 1 large bunch scallions
- 2 medium lemons
- 3 medium limes
- 1 small bunch baby spinach
- 1 small bunch/container fresh rosemary (can sub a few springs parsley or dry herbs in Minestrone, if desired)
- 1 small bunch celery
- 2 medium carrots
- 2 medium and 1 large vine-ripened tomato
- 2 small yellow onions
- 1 small and 1 large white onion
- 1 dry pint grape tomatoes
- 1 jalapeno
- 4 large fresh poblano chiles
- 1 (6-ounce) container fresh berries (your choice)
- 1 medium head cauliflower
Meat, Poultry and Fish
- 1 ½ pounds (4) wild skinless salmon fillets
- 1 ¾ pounds boneless, skinless chicken breasts
- 3 ¼ pounds 93% lean ground turkey
Grains
- 1 box small whole grain or white pasta (elbows, small shells, etc.)*
- 1 package all-purpose flour*
- 1 package whole wheat seasoned breadcrumbs*
- 1 small package tostada shells
- 1 small bag dry or par-cooked long grain brown or white rice
- 1 small sandwich roll*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Bay leaves
- Dijon mustard
- Cumin
- Oregano
- Paprika
- Chili powder
- Garlic powder
- Honey
- Maple syrup
- Reduced sodium soy sauce*
- Sriracha
- Pumpkin pie spice
- Nutmeg
- Cinnamon
- Vanilla extract
- Vegetable oil
- Cholula (can sub Sriracha in Lentil Bowls, if desired)
- Sesame oil
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (16-ounce) carton liquid egg whites
- 1 (8-ounce) reduced fat shredded cheddar or Mexican Blend cheese (I like Sargento)
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 small box butter
- 1 wedge Parmigiano Reggiano
- 1 package cooked lentils (can buy dry if you can’t find pre-cooked)
Frozen
- 1 (10-ounce) bag corn kernels
- 1 (10-ounce) bag peas and carrots
Canned and Jarred
- 2 (32-ounce) cartons reduced sodium chicken or vegetable broth
- 1 (15-ounce) can cannellini or navy beans
- 2 (10-ounce) cans Mild Ro-Tel Diced Tomatoes & Green Chiles
- 2 (28-ounce) cans petite diced tomatoes (I like Tuttorosso)
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 small container anchovy filets
- 1 (15-ounce) can pumpkin puree
- 1 (2.25-ounce) can sliced black olives
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small bag chopped walnuts or pecan (can sub 1 tablespoon pepitas in Greek Yogurt, if desired)
- 1 small box/bag granulated sugar
- 1 small bag pepitas (shelled pumpkin seeds)*Can sub gluten-free, if desired
