Nutrition

Skinnytaste Meal Plan (March 18-March 24)

posted March 16, 2019 by Gina

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

Skinnytaste Meal Plan (March 18-March 24)

I’m in Nashville, Tennessee this weekend with my girlfriends, hope you all benefit from the weekend!

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. It is best to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that may make grocery procuring a lot simpler and far much less annoying. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every thing you want available to assist preserve you on observe.

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 possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you possibly can 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 12 months, however it’s good now! You’ll be able to order it right here!

THE DETAILS:

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 consider there isn’t any one dimension suits all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the things is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be happy to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and contains every thing it is advisable to make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you could have already got loads 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 needed, you possibly can transfer some issues round to make it work along with your schedule. Please let me know when you’re utilizing these plans, this may assist me resolve if I ought to proceed sharing them!

MONDAY (three/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Hen Salad with Lemon and Dill* (1) with 1 ounce avocado (1) and 1 ½ cups blended greens (zero)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP 14, Energy 822**

TUESDAY (three/19)
B: ½ cup fast oats (Four) with 1 teaspoon honey (1), ½ cup blackberries (zero), 1 tablespoon skim milk (zero), 1 tablespoon
chopped pecans (2), pinch salt
L: Hen Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups blended greens (zero)
D: 2 Hen Enchiladas (Eight) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 18, Energy 976**

WEDNESDAY (three/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Hen Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups blended greens (zero)
D: White Bean Turkey Chili (Four) with 2 tablespoons decreased fats cheese mix (1), 1 tablespoon gentle bitter cream (1)
and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Energy 930**

THURSDAY (three/21)
B: ½ cup fast oats (Four) with 1 teaspoon honey (1), ½ cup blackberries (zero), 1 tablespoon skim milk (zero), 1 tablespoon
chopped pecans (2), pinch salt
L: Chickpea Tuna Salad (zero) with an apple (zero)
D: LEFTOVER White Bean Turkey Chili (Four) with 2 tablespoons decreased fats cheese mix (1), 1 tablespoon gentle bitter
cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Energy 1,031**

FRIDAY (three/22)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Tuna Salad (zero) with an apple (zero)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 12, Energy 900**

SATURDAY (three/23)
B: Asparagus and Swiss Cheese Frittata (2) with an orange (zero)
L: Stress Cooker Break up  Pea Soup with Ham (1) with 2 ounces multigrain baguette (three)
D: DINNER OUT!

Totals: Freestyle™ SP 6, Energy 600**

SUNDAY (three/24)
B: Straightforward Bagel Recipe (three) with 2 tablespoons gentle cream cheese (three), Four slices tomato (zero) and 6 slices cucumber (zero)
L: LEFTOVER Stress Cooker Break up Pea Soup with Ham (1) with 2 ounces multigrain baguette (three)

D: Hen and Avocado Soup (Four)

Totals: Freestyle™ SP 14, Energy 848**

*Prep Sunday evening, if desired

**That is only a information, girls ought to purpose 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 similar to espresso, drinks, fruits,
snacks, dessert, wine, and so forth.

Skinnytaste Meal Plan (March 18-March 24)

Skinnytaste Meal Plan (March 18-March 24)

**google doc

Procuring Checklist:

Produce

2 giant heads garlic5 small (Four-ounce) Hass avocados1 giant bunch cilantro2 medium limes2 medium lemons4 medium oranges2 medium apples (any selection)1 small bunch/container contemporary dill1 small bunch/container contemporary basil1 small bunch/container contemporary chives (can sub scallion greens or parsley as garnish on Break up PeaSoup, if desired)1 small bunch contemporary Italian parsley2 ½ kilos (Four medium) zucchini1 medium head (about 1 ½ kilos) cauliflower2 giant bunches scallions½ pound asparagus1 giant cucumber1 giant shallot1 ¾ kilos broccoli florets1 small bunch celery2 giant carrots1 small bunch child spinach1 (5-ounce) bag/clamshell blended greens1 (6-ounce) container contemporary blackberries1 (6-ounce) container contemporary berries (your selection)1 small crimson bell pepper4 small and 1 medium tomato1 small crimson onion3 small and a couple of medium yellow onion

Meat, Poultry and Fish

1 rotisserie chicken3 kilos 93% lean floor turkey1 pound peeled and deveined jumbo shrimp1 small bone-in ham (or Four ounces ham + 1 ham bone)1 ¾ kilos (three) boneless, skinless hen breasts

Grains*

1 small container fast oats1 bundle (7-inch) low-carb complete wheat flour tortillas (I like La Tortilla Manufacturing unit )1 small bundle orzo pasta2 (Eight-ounce) multigrain baguettes1 small bundle unbleached all objective or white complete wheat flour

Condiments and Spices

Further virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Vegetable oilKosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)HoneyChili powderChipotle chili powderCuminOreganoBay leavesCrushed crimson pepper flakesRed wine vinegarBetter than BouillonOptional bagel toppings similar to every thing bagel seasoning, sesame seeds, poppy seeds, dried
garlic flakes or dried onion flakes, and so forth.

Dairy & Misc. Refrigerated Gadgets

1 dozen giant eggs1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield Farm)1 (Eight-ounce) tub gentle cream cheese3 ounces decreased fats Swiss cheese1 giant wedge contemporary Parmigiano Reggiano cheese1 small wedge contemporary Pecorino Romano cheese (can sub 2 tablespoons Parmigiano in Frittata, ifdesired)1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 (Eight-ounce) tub gentle bitter cream1 (Eight-ounce) bag part-skim shredded mozzarella (I like Polly-O)1 small field unsalted butter1 (Eight-ounce) container skim or 1 % milk1 (Eight-ounce) bag decreased fats shredded Mexican cheese mix

Canned and Jarred

1 (Four.5-ounce) can diced inexperienced chilies4 (15.5-ounce) cans of cannellini or navy beans1 (15-ounce) can chickpeas1 (6-ounce) can albacore tuna (I like American Tuna)1 small jar capers1 (28-ounce) can tomato sauce1 (15-ounce) can crushed tomatoes1 small can/jar chipotle peppers in adobo sauce1 (32-ounce) and 1 (48-ounce) carton common or decreased sodium hen broth

Misc. Dry Items

1 pound dry inexperienced cut up peas1 small bag chopped walnuts or pecansBaking powder

*You should buy gluten free, if desired

 

posted March 16, 2019 by Gina


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