Skinnytaste Meal Plan (January 7-January 13)

posted January 5, 2019 by Gina

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

Completely happy 2019! This week’s meal plan I’ve created two dishes so that you can make forward for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.

If you happen to’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may 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 may seek for recipes by course within the index. You need to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery purchasing a lot simpler and far much less tense. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want available to assist hold you on observe.

Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, in case you 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 12 months, however it’s excellent now! You’ll be able to order it right here!


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

The grocery record is complete and consists of all the things it is advisable make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross examine your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you might have already got loads of them.

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

MONDAY (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and a pair of Straightforward Garlic Knots (four)

Totals: Freestyle™ SP 15, Energy 851**

TUESDAY (1/Eight)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D:  Turkey Enchilada Stuffed Poblanos Rellenos (6) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Energy 891**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Hen Biryani (1)
Totals: Freestyle™  SP 10, Energy 818**

B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (zero)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Energy 906**

FRIDAY (1/11)
B: Greek Yogurt with Berries Nuts and Honey (5)
L: LEFTOVER Cheddar Corn Chowder with Bacon (7)
D:  Sheet Pan Teriyaki Salmon and Greens (four) (Recipe x 2)
Totals: Freestyle™ SP 16, Energy 886**

B:  Spinach Ricotta Quiche (5)
L: Hen and Shrimp Laap (four)
Totals:  Freestyle™ SP 9, Energy 445**

SUNDAY (1/13)
B: LEFTOVER  Spinach Ricotta Quiche (5)
L:  Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (zero)
D: Hen Cacciatore (Three) with 1 ½ cups Roasted Spaghetti Squash (zero) and a inexperienced salad** (zero) with 2 tablespoons mild balsamic French dressing (2)
Totals:  Freestyle™ SP 12, Energy 800**

*Prep Sunday evening for Mon-Thurs lunch, if desired.

**That is only a information, ladies ought to intention 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so forth.

***Inexperienced salad consists of 6 cups blended greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.

Skinnytaste Meal Plan (January 7-January 13)

**  google doc

Procuring Listing: 


four medium pears (any selection)2 small and 1 medium Yukon Gold potatoes2 small shallots1 (6-ounce) container recent berries (your selection)1 giant head Romaine lettucefour giant recent Poblano chiliesfour medium apples (any selection)1 giant spaghetti squash1 (5-ounce) bag/clamshell blended child greens2 giant heads garlic1 to 2 scorching inexperienced chili peppers1 medium and 1 giant head cauliflower1 small bunch/container recent basil1 giant bunch cilantro1 medium (5-ounce) Hass avocado1 giant bunch scallions1 small lemon5 medium limes1 small bunch recent Italian parsley 1 small bunch recent child spinach1 small bunch/container recent mint1 small and 1 giant head butter or Bibb lettuce1 (Three-inch) piece recent ginger1 giant bag mini candy rainbow peppers1 pound broccoli florets1 bag shredded carrots2 small inexperienced bell peppers1 small purple bell pepper1 small cucumber1 small jalapeno1 dry pint cherry tomatoes1 small container recent pico de gallo**1 small and 1 medium vine-ripened tomato1 small purple onionThree small, 1 medium and 1 giant yellow onion1 small bunch/container recent thyme (can sub ½ teaspoon dry thyme in Chowder, if desired)

Meat, Poultry and Fish

1 ¾ kilos 93% lean floor turkey1 pound boneless, skinless hen breasts1 bundle center-cut bacon1 pound (four) wild salmon filets1 pound floor hen½ pound giant peeled and deveined shrimpfour bone-in hen thighs


1 small bag all-purpose or complete white wheat flour*

Condiments and Spices

Further virgin olive oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)Garlic powderPaprikaCuminChili powderOreganoBay leavesGaram masalaTurmericSesame oilDecreased sodium soy sauce*Unseasoned rice vinegarToasted sesame seedsHoneyFish sauceCayenne pepperGentle balsamic French dressing

Dairy & Misc. Refrigerated Objects

1 18-pack giant eggs1 (9-inch) pie crustGhee (clarified butter)1 (Eight-ounce) bag shredded white cheddar1 (12-ounce) bottle complete milk1 (12-ounce) bottle skim milk1 small field butter1 small wedge recent Parmesan cheese1 (15-ounce) container half skim ricotta1 (6-ounce) container 2% plain Greek yogurt1 (Eight-ounce) bag half skim shredded mozzarella1 (Eight-ounce) bag shredded or small block Colby-Jack cheese1 (17.5-ounce) container nonfat plain Greek yogurt


2 (12-ounce) luggage plain or garlic riced cauliflower1 (16-ounce) bag corn kernels

Canned and Jarred

1 small jar gentle salsa2 (15-ounce) cans tomato sauceEight-ounces good high quality tuna in olive oil (I like Tonnino)1 (15-ounce) can and a pair of (32-ounce) cartons diminished sodium hen broth1 (15-ounce) can chickpeas1 (14-ounce) can crushed tomatoes1 small jar/can hearts of palm1 small can/jar chipotle chilies in adobo

Misc. Dry Items

Baking powder1 small field/bag brown sugar1 small bag chopped walnuts1 small bag coconut flour (you want 1 teaspoon in Laab.  Can omit, if desired)

*Can sub gluten-free, if desired

**To make your personal you want 1 giant tomato, ¼ small white onion, and ½ lime

posted January 5, 2019 by Gina

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