Nutrition

Skinnytaste Meal Plan (September 9-September 15)

posted September 7, 2019 by Gina

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

Skinnytaste Meal Plan (September 9-September 15)

It’s September, and though technically nonetheless summer time, it’s getting fairly chilly within the evenings, which I’m not mad about! With the cooler climate, we’ve been making numerous soups for dinner. This week I added Spinach Tortellini en Brodo and White Bean Turkey Chili to the meal plan, however you possibly can see all my soup recipes right here if you wish to change them out.

When you’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 on or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. You must goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that may make grocery buying a lot simpler and far much less hectic. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have every little thing you want readily available to assist hold you on observe.

Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail checklist, you possibly can subscribe right here so that you by no means miss a meal plan!

Additionally, for those who don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2019! There was a print error final yr, but it surely’s excellent 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 subsequent day. Whereas we really imagine there isn’t any one dimension matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. The whole lot 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 would like or simply use this for inspiration!

The grocery checklist is complete and contains every little thing it’s good to make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I exploit usually, so chances are you’ll have already got lots of them.

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

MONDAY (9/9)
B: Broccoli and Cheese Egg Muffins* (1) with an orange (zero)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Spinach Tortellini en Brodo (6) with 2 ounces multigrain baguette (three)
Totals: Freestyle™ SP 17, Energy 812**

TUESDAY (9/10)
B: Broccoli and Cheese Egg Muffins (1) with ½ mango (zero)
L: LEFTOVER Spinach Tortellini en Brodo (6)
D: Rooster Chimichangas (6)

Totals: Freestyle™ SP 13, Energy 887**

WEDNESDAY (9/11)
B: Broccoli and Cheese Egg Muffins (1) with an orange (zero)
L: LEFTOVER Spinach Tortellini en Brodo (6)
D: White Bean Turkey Chili* (Four) with 2 tablespoons diminished fats cheddar (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 13, Energy 854**

THURSDAY (9/12)
B: Broccoli and Cheese Egg Muffins (1) with ½ mango (zero)
L: Chickpea Avocado Salad (three)
D: Philly Cheesesteak Stuffed Portobello Mushrooms (7) with Fast Cabbage Slaw (2)
Totals: Freestyle™ SP 13, Energy 855**

FRIDAY (9/13)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Avocado Salad (three)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Energy 939**

SATURDAY (9/14)
B: Simple Bagel (three) (recipe x 2) with 2 tablespoons mild cream cheese (three) and an orange (zero)
L: Basic Egg Salad (three) over 2 cups blended greens (zero)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Energy 484**

SUNDAY (9/15)
B: Simple Bagel (three) with 2 tablespoons mild cream cheese (three) and 1 cup blended berries (zero)
L: Cream of Broccoli Soup (Four) with Summer time Tomato Salad (1)
D: Crock Pot Maple Dijon Rooster Drumsticks (Eight) with Sautéed Brussels Sprouts with Pancetta (2)

Totals: Freestyle™ SP 21, Energy 389**

*Freeze any leftover you/your loved ones received’t eat
**That is only a information, girls ought to goal 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 comparable to espresso, drinks, fruits,
snacks, dessert, wine, and so on.

**google doc

Print Purchasing Checklist

Produce

7 medium oranges1 medium mango4 medium portobello mushrooms2 kilos broccoli florets2 kilos Brussels sprouts2 medium carrots1 small bunch celery2 medium head garlic1 (10-ounce) bag/clamshell blended greens1 (10-ounce) bag/clamshell child spinach1 giant head Romaine lettuce½ small head inexperienced cabbage1 small bunch/container contemporary basil1 small bunch/container contemporary chives1 small bunch/container contemporary sage (can sub 2 teaspoons basil in Tuscan Shrimp, if desired)1 small bunch/container contemporary oregano (can sub ½ teaspoon basil or chives in Cucumber Salad, if desired)1 small bunch contemporary cilantro1 giant inexperienced bell pepper1 medium crimson bell pepper2 small (Four-ounce) and 1 giant (6-ounce) Hass avocado1 medium English cucumber1 small lemon1 medium lime1 (12-ounce) container contemporary strawberries3 (6-ounce) containers contemporary berries (your selection)1 small and 5 giant heirloom or beefsteak tomatoes1 dry pint cherry or grape tomatoes2 small and three medium yellow onions1 medium crimson onion

Meat, Poultry and Fish

1 small rotisserie chicken3 kilos 93% lean floor turkey6 ounces skinny sirloin steak8 rooster drumsticks1 pound peeled and deveined giant shrimp2 ounces pancetta

Grains*

1 (Eight-ounce) multigrain baguette1 bundle (7-Eight”) low-carb entire wheat tortillas1 bundle unbleached all-purpose flour1 small bag dry brown rice (or three cups pre-cooked)

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)NutmegCuminOreganoChili powderCrushed crimson pepper flakesBay leavesApple cider vinegar (I like Bragg’s)Mild or common mayonnaiseHoneyOptional bagel toppings, comparable to every little thing bagel seasoning, sesame seeds, poppy seeds, dried
garlic flakes, dried onion flakesPaprikaPure maple syrupBalsamic vinegarDijon mustardGarlic salt

Dairy & Misc. Refrigerated Gadgets

1 dozen giant eggs1 pint liquid egg whites1 (18-ounce) bundle spinach cheese tortellini1 small block pepper Jack cheese1 (Eight-ounce) bag common or diminished fats cheddar cheese1 (Eight-ounce) tub diminished fats cream cheese1 (Eight-ounce) block diminished fats cream cheese1 (Eight-ounce) tub mild bitter cream1 small wedge Pecorino Romano or Parmesan cheese1 block contemporary feta cheese (sub for 1.5 ounces diminished fats feta in Tuscan Shrimp)1 small field butter1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)1 (Eight-ounce) bottle 2% milk1 (Eight-ounce) bag shredded provolone cheese (can sub three ounces pepper Jack in Philly Portobellos,
if desired)

Canned and Jarred

1 small jar kalamata olives2 (Four-ounce) cans diced inexperienced chilies4 (15.5-ounce) cans of cannellini or navy beans1 (15-ounce) can no salt added cannellini beans1 (15-ounce) can chickpeas1 (64-ounce) carton rooster broth2 (32-ounce) cartons diminished sodium rooster broth

Misc. Dry Items

Baking powder1 small bag chopped walnuts

*You should buy gluten free, if desired

Print Purchasing Checklist

posted September 7, 2019 by Gina


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