Skinnytaste Meal Plan (May 20-May 26)

posted May 17, 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 WW SmartPoints®.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

Hi all! I am away in Italy this week, can’t wait to share my trip with you when I return but I didn’t forget you! On this plan there are options for BBQ/Potlucks on Saturday and Sunday, you may have to adjust the servings accordingly based on your needs with backyard parties and gatherings.

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 (5/20)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)*
Totals: Freestyle™ SP 19, Calories 868**

TUESDAY (5/21)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 19, Calories 940**

WEDNESDAY (5/22)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)

Totals: Freestyle™ SP 20, Calories 914**

THURSDAY (5/23)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 19, Calories 1,092**

FRIDAY (5/24)
B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5)
D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 1,035**

SATURDAY (5/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3)
D: DINNER OUT!

Totals: Freestyle™ SP 16, Calories 623**

SUNDAY (5/26)
B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)

Totals: Freestyle™ SP 21, Calories 1,087**

*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.
**Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and
½ cup light vinaigrette.
***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.

Skinnytaste Meal Plan (May 20-May 26)

**google doc

Shopping list:

Produce

  • 1 large English cucumber
  • 1 small cucumber
  • 2 medium heads garlic
  • 1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)
  • 1 medium head cauliflower
  • 1 pound asparagus
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 small cantaloupe
  • 1 large package baby rainbow peppers (you need 16)
  • 1 small bag broccoli slaw
  • 4 large ears of corn
  • 1 pound green beans
  • 3 ½ pounds (about 10) new potatoes
  • 1 small bunch celery
  • 1 small bunch carrots
  • 2 medium oranges
  • 2 medium lemons
  • 3 medium bananas
  • 1 small bunch/clamshell fresh dill
  • 1 small bunch/clamshell fresh oregano
  • 1 medium bunch/clamshell fresh basil
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh chives
  • 1 medium bunch scallions
  • 1 (6-ounce) and 1 (12-ounce) container fresh berries (your choice)
  • 2 (12-ounce) containers fresh strawberries
  • 1 small (6-ounce) and 2 large (14-ounces each) zucchini
  • 2 medium (5-ounce) Hass avocados
  • 5 medium limes
  • 1 medium green bell pepper
  • 2 dry pints cherry or grape tomatoes
  • 1 large vine-ripened tomato
  • 1 large red onion
  • 1 large yellow onion

Meat, Poultry and Fish

  • 1 small package center-cut bacon
  • 1 rotisserie chicken (or 10-ounces raw boneless, skinless chicken breast)
  • 1 ½ pounds flank steak
  • 1 pork tenderloin (about 18 ounces)
  • 1 ¼ pounds (4) salmon fillets
  • 2 ¼ pounds 93% lean ground turkey
  • 2 pounds peeled and deveined jumbo shrimp

Grains*

  • 1 (16-ounce) package elbows (high fiber, whole wheat or regular)
  • 1 package seasoned whole wheat breadcrumbs
  • 1 (8.8-ounce) package dry ricotta spinach tortellini (I like Dellalo)
  • 1 package dry brown rice (or 3 cups pre-cooked)
  • 1 package white whole wheat flour (I like King Arthur)
  • 1 package all-purpose flour (can sub ¼ cup white whole wheat in Mac and Cheese, if desired)
  • 1 package 100 calorie whole wheat burger buns (I like Martin’s)

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 dressing (or make your own with ingredients in list)
  • Mexican hot chili powder
  • Cumin
  • Oregano
  • Chipotle chili powder
  • Chili powder
  • Light or regular mayonnaise (I like Sir Kensington)
  • Balsamic vinegar
  • Garlic powder
  • Paprika
  • Crushed red pepper flakes
  • Cinnamon
  • Vanilla extract
  • Pure maple syrup
  • Red wine vinegar
  • Franks Red Hot Sauce
  • Yellow mustard

Dairy & Misc. Refrigerated Items

  • Light bleu cheese dressing (or make your own)
  • 2 dozen large eggs
  • 1 (8-ounce) chunk feta cheese
  • 1 (6 to 7-ounce) package reduced fat sliced cheddar cheese
  • 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
  • 1 (8-ounce) bag shredded Mexican blend or cheddar cheese
  • 1 small package cotija cheese
  • 1 small box butter
  • 1 small wedge fresh Parmesan cheese
  • 1 (8-ounce) block reduced fat cream cheese
  • 1 (8-ounce) container sour cream (optional for Enchilada Roll Ups)
  • 1 (8-ounce) container plain nonfat Greek yogurt
  • 1 (1/2 gallon) container skim milk

Frozen

  • 1 small package chopped spinach

Canned and Jarred

  • 1 small jar pitted kalamata olives
  • 1 small jar roasted red peppers
  • 1 small jar unsweetened apple sauce
  • 1 small jar capers
  • 1 small jar dill pickles
  • 2 (2.25-ounce) cans sliced black olives
  • 2 (15-ounce) cans chickpeas
  • 2 (15-ounce) cans black beans
  • 1 small can/jar chipotle chilis in adobo
  • 1 (32-ounce) carton reduced sodium chicken or vegetable broth
  • 1 (28-ounce) can tomato sauce

Misc. Dry Goods

  • Baking powder
  • Baking soda
  • 1 small package granulated sugar
  • 1 small package brown sugar
  • 1 small bag chopped pecans (you only need 1 Tbsp so you can buy from bulk bin, if desired)

*You can buy gluten free, if desired

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2019-05-17 17:22:51 – Source: skinnytaste.com