A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embrace macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Feb 12-18)
First and foremost, I need to thank everybody who took day out of their busy schedule to and are available meet me on my e-book tour ! I cherished assembly all of you! Thank you for making me really feel like a part of your loved ones! My coronary heart is full and my cup runneth over! I’m wanting ahead to the subsequent few days and my remaining cities!
Don’t neglect that Valentine’s Day is that this Wednesday! Show your love with one thing fancy like this Linguini with Sauteed Scallops and Peas after which finish with these cute Mixed Berry Pies or my Chocolate Covered Strawberries. Don’t let the day move with out telling your family members how a lot they imply to you!
With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of absolutely the BEST methods to remain inside a funds and keep healthy eating habits is to MEAL PLAN. You can get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial right here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
A word about WW Points
If you’re following Weight Watchers, all of the recipes right here have been up to date to replicate the brand new Weight Watchers program, with factors displayed below the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you possibly can see the recipe builder used to find out these factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthy 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 food, 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. Depending in your targets, it is best to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on.
There’s additionally a exact, organized grocery listing that can make grocery purchasing a lot simpler and far much less anxious. Save you time and money. You’ll dine out much less usually, waste much less food and also you’ll have all the things you want readily available to assist preserve you on observe.
Lastly, if you happen to’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail listing, you possibly can subscribe right here so that you by no means miss a meal plan!
Meal Plan:
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 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. The grocery listing is complete and consists of all the things it’s good to make all meals on the plan.
MONDAY (2/12)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad and a ¼ cup (facet) of uncooked almonds
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,166*
TUESDAY (2/13)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad and a ¼ cup (facet) of uncooked almonds
D: Turkey Taco Spaghetti Squash Boats with 2 tablespoons mild bitter cream and 1 ounce avocado with Instant Pot Refried Beans
Total Calories: 1,040*
WEDNESDAY (2/14)
B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 tablespoons mild bitter cream and 1 ounce avocado with Instant Pot Refried Beans
D: Perfect Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Perfect Baked Potato
Total Calories: 1,165*
THURSDAY (2/15)
B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 tablespoons mild bitter cream and 1 ounce avocado with Instant Pot Refried Beans
D: Penne alla Vodka with Chicken
Total Calories: 1,127*
FRIDAY (2/16)
B: ¾ cup nonfat plain Greek yogurt with ½ a chopped apple and a couple of tablespoon chopped pecans
L: LEFTOVER Penne alla Vodka with Chicken
D: Broiled Tilapia Oreganata with ¾ cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,232*
SATURDAY (2/17)
B: Chocolate Oat Flour Banana Bread with ½ cup low fats cottage cheese
L: Pepperoni Pizza Bagel Bites (recipe x 2) with 8 baby carrots
D: DINNER OUT
Total Calories: 584*
SUNDAY (2/18)
B: LEFTOVER Chocolate Oat Flour Banana Bread with ½ cup low fats cottage cheese
L: LEFTOVER Pepperoni Pizza Bagel Bites (recipe x 2) with 8 baby carrots
D: White Chicken Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
Total Calories: 1,034*
*This is only a information, women ought to goal for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra food akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Shopping listing
Produce
- 3 medium bananas
- 1 medium apple
- 1 medium lemon
- 4 medium limes
- 1 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 1 medium crimson bell pepper
- 2 small poblano peppers
- 1 pound string beans
- 3 small spaghetti squash (about 1 ½ pound every)
- 1 ¾ kilos (4 medium) Russet or Idaho potatoes
- 2 small zucchini
- 2 medium bunches scallions
- 1 giant bag tri-color coleslaw combine (you want 6 cups)
- 1 (5-ounce) clamshell/bag arugula
- 1 medium baby carrots
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 2 medium vine-ripened tomatoes
- 1 medium candy onion
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 small package deal turkey pepperoni
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 1 ¼ kilos peeled and deveined shrimp
- 1 pound 93% lean floor turkey
- 1 ½ kilos (4) tilapia fillets
- 1 ½ kilos (6) thin-sliced hen breast cutlets
- 1 ½ kilos boneless, skinless hen breasts or thighs
Grains*
- 1 package deal (8-inch) low carb flour tortillas (akin to Ole Xtreme Wellness)
- 1 small package deal (6-inch) corn tortillas
- 1 package deal complete wheat quick pasta (akin to penne or rotini)
- 1 (1-pound) package deal penne pasta
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal oat flour
- 1 small package deal unbleached all-purpose flkour
- 1 package deal complete wheat seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Hot sauce (non-obligatory, for serving with Breakfast Burritos)
- Red wine vinegar
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Garlic powder
- Chili powder
- Spanish paprika
- Oregano
- Cayenne (non-obligatory, for Refried Beans)
- Crushed crimson pepper flakes
- Italian seasoning
- Pure maple syrup
- Vanilla extract
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen giant eggs
- 2 (14-ounce) package deal extra-firm tofu
- 1 (16-ounce) container mild bitter cream
- 1 (32-ounce) container nonfat plain Greek yogurt (I like to recommend Fage or Stonyfield)
- 1 (32-ounce) container low fats cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge contemporary Parmesan cheese
Canned and Jarred
- 1 (5-ounce) can albacore tuna in water
- 1 (24-ounce) jar marinara or pizza sauce
- 1 (15-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can Great Northern or navy beans
- 1 (32-ounce) carton low sodium hen broth
- 1 (14-ounce) can hen or vegetabe broth
- 1 small jar capers
Frozen
- 1 small package deal corn kernels
Misc. Dry Goods
- 1 small package deal uncooked almonds (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
- 1 package deal dry pinto beans
- 1 (50 ml) bottle good high quality vodka
- 1 small container cocoa powder
- Baking powder
- Baking soda
- 1 small package deal sugar free semi-sweet chocolate chips (akin to Lily’s)
Non-Food Items
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