Skinnytaste Meal Plan (July 30-Aug 5)

Skinnytaste Meal Plan (July 30-Aug 5)

posted July 28, 2018 by Gina

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®.

Hope everyone is having a great weekend, if you have any suggestions for recipes you want to see next week, let me know! I included the famous Bagel Recipe and Chickpea Egg Salad to make ahead on Sunday so you’ll be ready for the week.

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!

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 (7/30)
B: Easy Bagel Recipe* (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad* (2)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with a green salad** (2)
Totals: Freestyle Points 14, Calories 950***

TUESDAY (7/31)
B: Easy Bagel Recipe (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad (2)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 11, Calories 957***

WEDNESDAY (8/1)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Unstuffed Cabbage Bowls (8)
Totals: Freestyle Points 16, Calories 950***

THURSDAY (8/2)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and corn on the cob (0)
Totals: Freestyle Points 14, Calories 969***

FRIDAY (8/3)
B: Skinny Green Monster Smoothie (7)
L: LEFTOVER Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and an apple (0)
D: Grilled Salmon Kebabs (0) with Corn Tomato Avocado Salad (3)
Totals: Freestyle Points 16, Calories 1,002***

SATURDAY (8/4)
B: Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Greek Nachos (5) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 353***

SUNDAY (8/5)
B: LEFTOVER Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: One Skillet Chicken with Bacon and Green Beans (2) with ¾ cup brown rice (5)
Totals: Freestyle Points 12, Calories 905***

*Make Easy Bagels and Chickpea Egg Salad on Sunday

**Green salad includes 4 cups romaine ½ cup each: tomatoes, cucumber and light vinaigrette. Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6-ounces blueberries

***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

  • 4 large portobella mushroom caps
  • 6 medium ears of corn
  • 1 medium apple
  • 1 medium head cabbage
  • 2 medium peaches
  • 2 medium mangos
  • ½ pound French green beans
  • 1 small bunch/container cilantro
  • 1 small head Romaine lettuce
  • 1 medium shallot
  • 1 (5-ounce) bag baby spinach
  • 1 medium head garlic
  • 1 small and 3 medium bananas
  • 2 (1-pound) containers strawberries
  • 1 (6-ounce) container blueberries
  • 1 small bunch/container fresh thyme
  • 1 small bunch/container fresh oregano
  • 1 small bunch/container fresh basil
  • 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
  • 3 small limes
  • 3 medium lemons
  • 3 medium zucchini (2 of which can be yellow squash, if desired)
  • 1 small and 1 medium cucumber
  • 3 Persian (or 1 English) cucumber
  • 1 small and 1 large red bell pepper
  • 1 small red onion
  • 1 medium yellow onion
  • 4 vine-ripened tomatoes
  • 2 dry pints grape or cherry tomatoes

Meat, Poultry and Fish

  • 1 ½ pounds boneless, skinless chicken thighs
  • 1 pound 93% lean ground beef
  • 1 1/3 pound 93% lean ground turkey
  • 1 package center-cut bacon
  • 1 pound boneless, skinless chicken breasts
  • 1 (1 ½ pound) skinless wild salmon filet

Grains

  • 1 small bag white whole wheat flour*
  • 1 small bag all-purpose flour*
  • 1 small container seasoned breadcrumbs*
  • 1 bag 100% whole wheat small pita rounds*
  • 1 bag/box dry brown rice*

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 vinaigrette (or make your own with ingredients in list)
  • Chili powder
  • Red pepper flakes
  • Cayenne pepper
  • Oregano
  • Smoked Paprika
  • Cumin
  • Garlic powder
  • Onion powder
  • Marjoram
  • Hungarian paprika
  • Honey
  • Red wine vinegar
  • Unsulfured molasses
  • Liquid hickory smoke (I like Colgin)
  • Cinnamon
  • Vanilla
  • Cholula
  • Apple cider vinegar (I like Bragg’s)
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
  • Sesame seeds

Dairy & Misc. Refrigerated Items

  • 2 (6-ounce) containers non-fat plain Greek yogurt
  • 1 small container unsweetened vanilla almond milk
  • 2 dozen large eggs
  • 1 small package cotija cheese (optional for SW Chicken Skillet)
  • 1 wedge/container feta cheese
  • 1 small box butter
  • 1 (8-ounce) container light cream cheese
  • 1 (15-ounce) container part-skim ricotta
  • 1 wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small tub hummus

Canned and Jarred

  • 2 (15-ounce) cans chickpeas (I use Goya)
  • 1 small jar unsweetened apple sauce
  • 1 small jar marinara
  • 1 (8-ounce) and 1 (15-ounce) cans tomato sauce
  • 1 (6-ounce) cans tomato paste
  • 1 jar Better n Peanut Butter
  • 1 (14.5-ounce) can low sodium chicken broth
  • 1 (14.5-ounce) can reduced sodium beef broth

Misc. Dry Goods

  • Baking powder
  • 1 small box/bag raisins (you need 2 tablespoons)
  • Baking soda
  • 1 small box/bag light brown sugar
  • 1 bag/package dry lentils (can sub refrigerated, pre-cooked if you can find it)
  • 1 bottle crisp white wine, such as Sauvignon Blanc

Non-Food Items

*Can sub gluten-free, if desired



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