Post April 15, 2022 To Gina
7-day free flexible weight loss meal plan including breakfast, lunch, supper and shopping list. All recipes include macros and links to the WW Recipe Builder to earn personal points.
7-day healthy eating plan
Looking for a new dinner idea? For a quick midnight supper, try my barbecue chicken salad, parmesan crust turkey cutlet, or cheeseburger crunch wrap. Want to get it ready when you get home? Try my slow cooker pulled pork. Whether you’re a vegetarian or an air fryer, get coverage!
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Ultimate skinny taste meal planner
Also, Skinnytaste Ultimate Meal Planner is now available. The 52-Week Spiral Bound Meal Planner has a weekly meal planning grid that can be taken out and placed in the fridge as needed, a 12-week meal plan, 30 (15 new) recipes, and a tearout grocery list. .. I love starting the week with gratitude, affirmations, and intentions, so I’ve included space for that. I hope you love this as much as I do!
Buy a meal planner here:
Note on WW Personal Points:
We no longer offer points because the points differ depending on the new Weight Watchers plan, WW personal point Recipe builder for all recipes.please look for it Orange button The recipe card has my personal points on WW. Clicking on it will take you to the Weight Watchers website where you can see your WW points and add them in a day (US only, you need to log in to your account). All cookbook recipes in the cookbook index will also be updated!
About meal plans
If you are new to my diet plan, I am intended as a guide to these free, 7-day flexible and healthy diet plans (you can see my previous diet plan here). I’m sharing A room that moves in many small steps for you Add food, Coffee, drinks, fruits, snacks, desserts, wine, etc., or if you want to exchange recipes for your favorite meal, you can search for recipes by course in the index. Depending on your goal, you should aim for at least 1500 calories * per day. There is no size that fits all. This depends on your goals, age, weight and more.
There is also an accurate and organized grocery list, making grocery shopping much easier and significantly less stressful. Save money and time. Eat out less often, waste less food, have everything you need, and keep going.
Finally, you Facebook Join my Skinnytaste Facebook community and share photos of recipes everyone is making. You can join from here. I love all the ideas that everyone shares! If you want to join the mailing list, you can subscribe here so you won’t miss a meal plan!
Meal plan:
It is designed to serve one meal for breakfast and lunch from Monday to Friday, and one meal for dinner and all meals on Saturday and Sunday for a family of four. Depending on the recipe, there may be enough leftovers for two nights or the next day’s lunch. The grocery list is comprehensive and contains everything you need to make every meal in your plan.
Monday (4/18)
B: Freshly baked omelet muffins * and 1 cup of diced pineapple
L: BLT with avocado
D: Quinoa Fiesta Enchilada Bake
Total calories: 870 **
Tuesday (4/19)
B: Grilled omelet muffins with leftovers and 1 cup of diced pineapple
L: Leftovers Quinoa Fiesta Enchilada Bake
D: Nachos stuffed with minced turkey, beans and cheese
Total calories: 964 **
Wednesday (4/20)
B: Grilled omelet muffins filled with leftovers and 1 cup of strawberries
L: Leftovers Quinoa Fiesta Enchilada Bake
D: Instant pot turkey meatballs and Ditalini soup
Total calories: 860 **
Thursday (4/21)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe)
L: Leftovers Instant Pot Turkey Meatballs and Ditalini Soup
D: Air fryer pork chop sprinkled with crispy bread crumbs with raw shredded Brussels sprouts using lemon and oil
Total calories: 1,036 **
Friday (4/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe)
L: Leftovers Instant Pot Turkey Meatballs and Ditalini Soup
D: Salmon tikka masala 3/4 cup brown rice, loin train bocarrot and ginger
Total calories: 1,107 **
Saturday (4/23)
B: Instant Pot Steel Cut Oats
L: Warm salad of artichoke hearts, roasted peppers and mozzarella cheese (recipe x 4)
D: Dinner out
Total calories: 574 **
Sunday (4/24)
B: Leftovers Instant Pot Steel Cut Oats
L: Turkey club (recipe x 4)
D: Chicken Caprese Caprese Salad
Total calories: 1,048 **
* Make muffins on Sunday nights as needed and freeze what you / your family don’t eat.
** This is just a guide. Women should aim for about 1500 calories per day. This is a calculator that will help you estimate your calorie needs. We left plenty of room for wiggles to add food such as coffee, drinks, fruits, snacks, desserts, and wine.
* Google Docs
Things to buy
production
- 1 small pineapple
- 1 (12 oz) container of fresh strawberries
- 1 small banana and 4 medium bananas
- 1 big lemon
- 1 Medium (6 oz) Has Avocado
- 1 medium head garlic
- 1 (2 inches) ginger
- 1 medium jalapeno (optional, for nachos toppings)
- 1 small bell pepper (any color)
- 1 medium zucchini
- ½ pound Brussels sprouts
- 1 small bundle of celery
- 2 pounds of rainbow carrots and 1 small carrot
- Two medium bunch fresh coriander
- One small bunch of fresh Italian parsley
- 1 fresh basil in a small bunch / container
- 1 green onion
- 1 big head romaine lettuce
- 1 (10 oz) Clamshell / Bag Mix Baby Green
- 1 dry pint air room cherry tomato
- 3 small tomatoes with ripe vines
- 1 small red onion
- 1 medium yellow onion
Meat, chicken, fish
- 1 large package center cut bacon
- ½ pound 99% lean turkey breast
- 1 pound 93% lean turkey minced meat
- 1 pound (2) boneless, skinless chicken breast
- 2 lbs (6) center cut boneless pork chop
- 1½ pounds of skinless salmon
- 3/4 lbs thinly sliced deli turkey breast (I like boar heads)
Cereals *
- Whole grain bread 1 loaf slice
- 1 dry quinoa in a small package
- 1 piece of dried brown rice (or 3 cups cooked) in a small package
- 1 small package of baked tortilla chips 1 package of seasoned bread crumbs
- 1 package bread crumbs bread crumbs
- 1 package of Ditalini pasta
- One small box of cornflakes (or cornflakes bread crumbs)
- 1 package steel cut oats
Seasonings and spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get mist oil mister)
- Kosher Salt (I like diamond crystals)
- Pepper grinder (or fresh peppercorns)
- cumin
- garlic powder
- Laurel leaves
- Ground ginger
- Ground cinnamon
- Cinnamon stick
- Pure maple syrup
- paprika
- Onion powder
- Chili powder
- turmeric
- Garam masala
- coriander
- cardamom
- Balsamic vinegar
- Light mayonnaise
Dairy products and other refrigerated products
- 118 packs of big eggs
- 1 small wedge fresh parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (3 tablespoons of Parmesan cheese can be added to the turkey meatball soup if needed)
- 2 (8 oz) bag reduces fat, finely chopped Mexican cheese blend
- One small block of cheddar cheese (if desired, you can put 1/2 cup of low fat Mexican cheese blend in an egg muffin)
- 1 small box butter
- 1 small container ghee (you can sub-subscribe 1/2 tablespoon butter with tikka masala if needed)
- 1 (8 oz) container Bocconcini mozzarella
- 1 (8 oz) Chunk Fresh Mozzarella Cheese
- 1 pint almond milk
- 1 light sour cream in a small tub
- 1 container of fresh picodegallo (or material for making yourself)
Canned food and jard
- 1 large bottle of roasted red pepper
- 2 (14 oz) can artichoke heart
- One small bottle caper
- 1 (4 ounces) can diced green chilies
- 1 small adobo can / bottle Chipotle pepper
- 1 (14 ounces) can petite diced tomatoes
- 1 (28 oz) can of San Marzano tomatoes (I like Tuttorosso)
- 1 (8 ounces) canned tomato sauce
- 1 (14 ounces) can of coconut milk
- 1 bottle of fat-free spicy black bean dip (Desert Pepper Trading Company Black Bean Dip, Trader Joe’s, etc.)
- 1 (15 oz) canned black beans
- 1 (48 oz) Carton Reduced Sodium Chicken Broth
- 1 peanut (or almond) butter in a small jar
Frozen
- 1 blueberry in medium package (can be 2 cups or less fresh with steel cut oats if desired)
- 1 strawberry in a small package
- Corn kernel in one small package
- 1 piece of frozen spinach
* Can be purchased gluten-free as needed
