Skinnytaste Meal Plan (March 11-March 17)

posted March 9, 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 Weight Watchers Freestyle™ SmartPoints®.

I am working on new breakfast recipes for next week, I have a waffle recipe I am excited to share soon! Let me know if you have any requests, I am always open to ideas.

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 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 (3/11)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins* (5) with a banana (0)
L: Chickpea Avocado Salad *(3) and an apple (0)
D: Carrot Ginger Soup (3) with 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 879**

TUESDAY (3/12)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: Chickpea Avocado Salad (3) and an apple (0)
D: Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
Totals: Freestyle™ SP 12, Calories 845**

WEDNESDAY (3/13)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a banana (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Broccoli and Cheese Stuffed Chicken (4) with a 1 ½ cups mixed greens (0), 5 cherry tomatoes (0) and 1
tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 14, Calories 997**

THURSDAY (3/14)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 18, Calories 870**

FRIDAY (3/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a 2  ounce multigrain roll (3)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 903**

SATURDAY (3/16)
B: Breakfast BLT Salad (4) (Recipe x 2)
L: Baked Buffalo Chicken Nuggets (2) and 8 baby carrots  (0) with ¼ cup Low Fat Creamy Blue Cheese Dressing (3)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 627**

SUNDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with 1 cup mixed berries (0)
L: Sweet Potato Irish Nachos (10)
D: Instant Pot Corned Beef and Cabbage (5) with Creamy Cauliflower Mash with Kale (2)
Totals: Freestyle™ SP 18, Calories 927**

*Freeze any muffins you or your family won’t eat.  Prep muffins and salad  Sunday night, if desired.
**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.

Skinnytaste Meal Plan (March 11-March 17)

**Google Doc

Shopping List:

Produce

  • 1 pound broccoli florets (or 12 ounces pre-cut)
  • 2 jalapeño peppers
  • 1 large head garlic
  • 1 (6-ounce) container fresh blueberries
  • 1 large bunch celery
  • 2 medium red bell peppers
  • 1 medium green bell pepper
  • 1 bag/bunch carrots
  • 2 pounds asparagus
  • 2 medium oranges
  • 6 medium apples (your choice)
  • 5 medium bananas
  • 3 small red potatoes
  • 1 small head cauliflower
  • ½ small head purple cabbage
  • 1 large head romaine lettuce (save 1 leaf for Friday lunch)
  • 2 small (4-ounce) Hass avocados
  • 1 (10-ounce) bag baby spinach
  • 1 (1-pound) clamshell mixed greens
  • 1 small container Pico de Gallo (or make your own with ingredients in list plus 2 medium tomatoes, 1 extra jalapeno and lime)
  • 1 medium bunch cilantro
  • 1 small bunch basil or Italian parsley
  • ½ pound seedless grapes
  • 1 medium and 1 large vine-ripened tomato
  • 1 dry pint cherry tomatoes
  • 7 medium limes
  • 1 small red onion
  • 2 small, 2 medium and 1 large yellow onion
  • 1 small bunch/clamshell fresh chives

Meat, Poultry and Fish

  • 1 pound 93% lean ground turkey
  • 1 pound flaky white fish fillets (such as flounder, sole, or tilapia)
  • ½ pound smoked salmon fillet
  • 1 ¼ pound boneless, skinless chicken breasts
  • 1 package center-cut bacon
  • 2 ounces sliced deli turkey
  • 8 boneless, skinless chicken thighs
  • 1 pound 93% lean ground beef

Grains*

  • 1 large loaf whole grain bread
  • 1 package quick oats
  • 1 package white corn tortillas
  • 1 (1-pound) package whole wheat spaghetti
  • 1 bag all-purpose or whole white wheat flour

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)
  • Garlic powder
  • Cumin
  • Chili powder
  • Paprika
  • Oregano
  • NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • Cinnamon
  • Bay leaves
  • Hot sauce (optional, for Avocado Toast)
  • Thyme
  • Maple syrup
  • Light mayonnaise
  • Red wine vinegar

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (8-ounce) package sliced (regular or reduced fat) cheddar cheese
  • 1 small box unsalted butter
  • 1 (8-ounce) tub light sour cream
  • 1 (8-ounce) container unsweetened almond milk (can sub soy or skim)
  • 1 (8-ounce) container 2% milk
  • 1 pint whole milk
  • 1 (8-ounce) bag shredded mozzarella cheese
  • 1 (17.5-ounce) container plain nonfat Greek yogurt
  • 1 (8-ounce) bag shredded sharp cheddar cheese

Frozen

  • 1 small package corn kernels

Canned and Jarred

  • 2 (4.5-ounce) cans tuna in water
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 (10-ounce) can mild diced tomatoes with green chilies
  • 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
  • 1 (8-ounce) can tomato sauce
  • 1 small jar mild salsa
  • 2 (48-ounce) cartons reduced sodium chicken broth

Misc. Dry Goods

  • 1 small package chia seeds
  • 1 (8-ounce) bag chopped pecans
  • 1 bottle white wine (such as Sauvignon Blanc)
  • Baking powder
  • 1 bottle light beer (such as Corona, or you can sub ¾ cups beef broth in chili)

*You can sub gluten-free, if desired

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2019-03-09 16:39:50 – Source: skinnytaste.com