Skinnytaste Meal Plan (February 11-February 17)

posted February 9, 2019 by Gina

A free 7-day versatile weight loss meal plan together with breakfast, lunch and dinner and a purchasing listing. All recipes embody energy and Weight Watchers Freestyle™ SensiblePoints®.

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 Freestyle™ 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 Freestyle™ SmartPoints®.

Guys, if you get this e mail I’ll be on a Disney cruise! But I didn’t overlook you, I additionally added a few recipes for Valentine’s Day this week. I plan on taking my very own recommendation on avoiding weight gain on a cruise. Of course, I do plan on indulging and that’s okay too as a result of I understand how to get back on observe as soon as I’m residence.

And in the event you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to 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 many others or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. You ought to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that can make grocery purchasing a lot simpler and far much less nerve-racking. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want available to assist hold you on observe.

Lastly, in the event you’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be part of here. I’m loving all of the concepts everybody’s sharing!

Also, in the event you don’t have the Skinnytaste Meal Planner, now can be a nice time to get one to get organized for 2019! There was a print error last year, nevertheless it’s perfect now! You can order it 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 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. While we actually consider there isn’t a one measurement suits all meal plan, we did our finest to provide you with one thing that appeals to a wide selection of people. Everything is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Points in your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery listing is complete and consists of every little thing that you must make all meals on the plan. I’ve even included brand 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 a lot of them.

And last, however actually not least, this meal plan is versatile and sensible. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if obligatory, you’ll be able to transfer some issues round to make it work along with your schedule. Please let me know in the event you’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (2/11)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Greek Chickpea Salad (6)
D: Loaded Vegetarian Baked Sweet Potato (8)

Totals: Freestyle™ SP 14, Calories 839*

TUESDAY (2/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)

Totals: Freestyle™ SP 21, Calories 970*

WEDNESDAY (2/13)
B: 2 hard-boiled eggs** (0) and a pear (0)
L: Greek Chickpea Salad (6)
D: LEFTOVER Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 959*

THURSDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes***(6) and an orange (0)
L: Greek Chickpea Salad (6)
D: Perfect Filet Mignon for Two*** (5) with Easy Garlic Broccolini (1) and 2 Chocolate Covered Strawberries (2)

Totals: Freestyle™ SP 20, Calories 872*

FRIDAY (2/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), ¾ cup brown rice (5) and Sautéed Julienned Summer Vegetables
(1)

Totals: Freestyle™ SP 17, Calories 972*

SATURDAY (2/16)
B: Breakfast Pizza (5)
L: Paleo Jalapeno Popper Chicken Chili (7)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 556*

SUNDAY (2/17)
B: Crustless Broccoli Cheddar Quiche (4)
L: LEFTOVER Paleo Jalapeno Popper Chicken Chili (7)
D: Skinny Tuna Noodle Casserole (7) and a inexperienced salad (0) with 2 tablespoons mild Italian dressing (2) #

Totals: Freestyle™ SP 20, Calories 870*

*This is simply a information, girls ought to intention 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 meals comparable to espresso, drinks, fruits,
snacks, dessert, wine, and many others.

**Boil an additional egg for Friday lunch.

***Cook your complete batch of pancakes and freeze any leftover you/your loved ones received’t eat. Double the Filet recipe for
a household of 4.

# Freeze any leftover Tuna Casserole you/your loved ones received’t eat. Salad consists of 6 cups blended greens, 2 scallions and
½ cup every: cucumber, carrots, tomatoes.

**google doc

Shopping List:

Produce

  • 2 medium pears
  • 1 massive ripe banana
  • 1 medium orange
  • 1 medium apple
  • 4 medium and 1 massive candy potato
  • 2 jalapeños
  • 4 Persian cucumbers (or 1 massive English cucumber)
  • 1 small cucumber
  • 1 (6-ounce) container recent berries (your selection)
  • 1 pint recent strawberries
  • 2 medium lemons
  • ½ pound zucchini
  • ½ pound yellow squash
  • 10 ounces child bella mushrooms (complete or pre-sliced)
  • 2 medium heads garlic
  • 1 small head Romaine lettuce
  • 1 (5-ounce) bag/clamshell blended greens
  • 1 small bunch child spinach
  • 1-2 medium bunches broccolini
  • 4 small (4-ounce) Hass avocados
  • 1 small and 2 medium crimson bell peppers
  • 1 medium inexperienced bell pepper
  • ¾ pound broccoli florets
  • 1 massive bunch scallions
  • 1 small bunch/container recent oregano
  • 1 dry pint cherry or grape tomatoes
  • 2 medium plum tomatoes
  • 1 massive vine-ripened tomato
  • 2 medium carrots
  • 1 massive crimson onion
  • 1 small and 1 medium yellow onion
  • 1 medium white onion

Meat, Poultry and Fish

  • 3 kilos 93% or 95% lean floor beef
  • 2 (6 ounce every) beef tenderloin (filet mignon) steaks
  • 1 ¾ kilos (16) massive sea scallops
  • 1 small bundle center-cut bacon
  • 1 pound 93% lean floor hen

Grains*

  • 1 massive bundle corn taco shells (you want 16)
  • 1 small bag all-purpose or complete white wheat flour
  • 1 small sandwich roll
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 small bundle No Yolks noodles
  • 1 small bundle complete wheat seasoned breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or recent peppercorns)
  • Honey
  • Taco seasoning (or make your personal with elements in listing)
  • Chili powder
  • Paprika
  • Smoked paprika
  • Cumin
  • Oregano
  • Bay leaves
  • Vanilla extract
  • Red pepper flakes
  • Light mayonnaise
  • Cayenne
  • Garlic powder
  • Thyme
  • Dijon mustard
  • Nutmeg
  • Light Italian dressing (or make your personal with elements in listing)

Dairy & Misc. Refrigerated Items

  • 1 18-pack massive eggs
  • 1 (4-ounce) log goat cheese (elective, for Jalapeno Popper Chili)
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) bag diminished fats shredded cheddar
  • 1 (8-ounce) bag shredded diminished fats Mexican cheese mix (can sub ½ cup diminished fats cheddar in Sweet Potatoes, if desired)
  • 1 (8-ounce) bag shredded mozzarella cheese
  • 1 (32-ounce) container plain nonfat Greek yogurt
  • 1 (8-ounce) container mild bitter cream
  • 1 small wedge recent Parmesan cheese
  • 1 small block recent feta cheese
  • 1 small field butter
  • 1 quart 1% or 2% milk
  • 1 pint half and half

Frozen

  • 1 small field/bag peas

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can black beans
  • 1 (14-ounce) can petite diced tomatoes
  • 2 (5-ounce) cans Albacore tuna in water
  • 1 small jar salsa
  • 1 (8-ounce) can tomato sauce
  • 1 small jar ready grated horseradish
  • 1 medium jar Kalamata or Gaeta olives
  • 1 (15-ounce) can diminished sodium hen broth
  • 1 (15-ounce) can hen broth

Misc. Dry Goods

  • Baking powder
  • 1 small bag chopped walnuts
  • 1 small bag mini chocolate chips
  • 1 (4-ounce) bundle semi-sweet (darkish) chocolate
  • 1 small bottle sherry wine (elective, for Tuna Casserole)

*You can sub gluten-free, if desired

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