Meal Plan (September 23-September 29)

posted September 21, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing record. All recipes embrace energy and Weight Watchers SmartPoints®.

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 SmartPoints®.
Meal Plan

It’s one other nice week for meal planning! A number of favorites on the menu this week Sluggish Cooker Pork Carnitas makes sufficient for 2 nights, Hen and Mushrooms in Garlic White Wine Sauce a favourite in my home and Fish Florentine has been my hottest recipe this yr!

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on or swap recipes out for meals you like, you may seek for recipes by course within the index. You must intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery purchasing a lot simpler and far much less nerve-racking. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every thing you want readily available to assist maintain you on monitor.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail record, you may subscribe right here so that you by no means miss a meal plan!

Additionally, when you don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2019! There was a print error final yr, however it’s excellent now! You may order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of Four. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we actually imagine there isn’t a one dimension matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Every little thing is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and consists of every thing you could make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of usually, so it’s possible you’ll have already got a number of them.

And final, however definitely not least, this meal plan is versatile and sensible. There’s loads of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you may transfer some issues round to make it work together with your schedule. Please let me know when you’re utilizing these plans, this can assist me resolve if I ought to proceed sharing them!

MONDAY (9/23)
B: 1 slice complete grain bread (three), 2 ounces avocado (2) and a pear (zero)
L: Protein Egg and Quinoa Salad Jars (6)
D: Crimson Lentil Soup with Spinach*(1) with ½ piece naan bread (three)

Totals: Freestyle™ SP 15, Energy 1,018**

TUESDAY (9/24)
B: In a single day Oats with Figs and Honey (7)
L: Protein Egg and Quinoa Salad Jars (6)
D: Sluggish Cooker Pork Carnitas (three) with 2 corn tortillas (three), 1 ounce avocado (1) and Fast and Delicioso Cuban Model
Black Beans (recipes x 2) (1)

Totals: Freestyle™ SP 21, Energy 1,042**

B: 1 slice complete grain bread (three), 2 ounces avocado (2) and a pear (zero)
L: Hen Waldorf Salad (three)
D: LEFTOVER Sluggish Cooker Pork Carnitas* (three) with 2 corn tortillas (three), 1 ounce avocado (1) and Fast and Delicioso
Cuban Model Black Beans (recipes x 2) (1)

Totals: Freestyle™ SP 16, Energy 967**

B: In a single day Oats with Figs and Honey (7)
L: Hen Waldorf Salad (three)
D: Hen and Mushrooms in Garlic White Wine Sauce (2) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 17, Energy 862**

FRIDAY (9/27)
B: 2 scrambled eggs (zero), 1 slice complete grain bread (three) and 1 orange (zero)
L: Hen Waldorf Salad (three)
D: Fish Florentine (6)

Totals: Freestyle™ SP 12, Energy 903**

B: Baked Oatmeal Recipe with Pears Bananas and Walnuts (6)
L: Beef, Tomato and Acini de Pepe Soup* (5)

Totals: Freestyle™ SP 11, Energy 474**

SUNDAY (9/29)
B: Breakfast BLT Salad (Four)
L: Skinny Tuna Soften (recipe x 2) (Four)
D: Butternut Squash Lasagna Roll Ups with Spinach (5)

Totals: Freestyle™ SP 13, Energy 844**

*Freeze any leftover you/your loved ones received’t eat
**That is only a information, ladies ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits,
snacks, dessert, wine, and so on.

Google Doc

Print Procuring Record

Procuring Record


Four medium pears1 medium orange1 medium apple2 giant bananas2 medium figs12 ounces sliced white mushrooms2 medium heads garlic½ pound seedless grapes1 medium bunch celery1 medium bunch carrots1 (1-pound) butternut squash1 medium shallot1 giant lemon1 (5-ounce) bag/clamshell child arugula1 (5-ounce) bag/clamshell and 1 (10-ounce) bag/clamshell child spinach1 giant bunch Lacinato kale2 small (Four-ounce), 1 medium (5-ounce) and 1 giant (6-ounce) Hass avocado1 dry pint grape or cherry tomatoes1 giant vine-ripened tomato1 medium bunch contemporary Italian parsley1 small bunch contemporary cilantro1 small bunch scallions2 medium purple bell peppers1 small purple onion1 small and a pair of medium yellow onions

Meat, Poultry and Fish

2 ½ kilos trimmed, boneless pork shoulder blade roast1 (9-ounce) boneless, skinless rooster breast1 pound rooster tenderloins20 ounces (Four) thick skinless white agency fish fillets (reminiscent of grouper, bass or halibut)1 pound 90% lean floor beef1 small package deal center-cut bacon


1 small package deal quinoa (or ½ cup pre-cooked)1 small package deal brown rice (or three cups pre-cooked)1 package deal lasagna noodles1 small package deal Acini di Pepe (or different small pasta)1 package deal fast oats1 loaf complete grain bread1 giant package deal corn tortillas (you want 16)1 small package deal naan bread1 small package deal all-purpose flour

Condiments and Spices

Additional virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)Uncooked honeyCuminSazon seasoningOreganoBay leavesAdobo seasoning (I like Goya)Crimson wine vinegarTurmericLight mayonnaiseCinnamonVanilla extractMaple syrup

Dairy & Misc. Refrigerated Gadgets

1 dozen giant eggs1 (15-ounce) container fats free ricotta cheese (I like Polly-O)1 wedge contemporary Parmesan cheese1 pint half & half1 small field butter1 (Eight-ounce) bag part-skim shredded Italian cheese mix (I like Sargento)1 small package deal sliced decreased fats cheddar cheese1 (6-ounce) container nonfat plain Greek yogurt1 package deal 1/three much less fats cream cheese1 pint milk of your selection (skim, unsweetened almond or soy, and so on.1 package deal pre-cooked lentils (or an additional 1 cup dry)


1 (10-ounce) package deal frozen chopped spinach

Canned and Jarred

1 (28-ounce) can diced tomatoes1 (7-ounce) can chipotle peppers in adobo2 (15-ounce) cans black beans (I like Goya)1 (32-ounce) carton beef stock2 (Four.5-ounce) cans tuna in water1 (64-ounce) carton rooster or vegetable broth1 (32-ounce) carton low or decreased sodium rooster broth

Misc. Dry Items

1 small package deal chia seeds (if shopping for from bulk bin, you want 1 tablespoon)1 pound dry purple or yellow lentils1 small bag chopped pecans or walnuts1 bottle white wineBaking powder

*You should buy gluten free, if desired

Print Procuring Record

posted September 21, 2019 by Gina

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