#So I stayed up from 3p Tuesday to 5p Wednesday
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…I might’ve miscalculated on something sleep related 🥲
#random rambles#so I got off a night shift#Knew I had two days off#Had stuff to do the morning after said shift#So I said f it to sleeping because I didn’t have much choice anyway#So I stayed up from 3p Tuesday to 5p Wednesday#Woke up at 4a and am now solidly on a day sleep cycle to an extreme degree and#I work tomorrow night#And I don’t want to be awake this early#And UGH#maybe I’ll just like#Eat something and move around a little and then take a nap in an hour or so#Blegh
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It’s tragic backstory time!
I was making a joke with my friend about having villain arc this semester, and then. It happened.
I had an incomplete (as a graduate student) for a class last semester. I need 6 more credits of comm to be let into a phd program. Plus I needed to take a required class. On top of my final class to graduate. On top of my capstone performance and defense.
To be clear: In my final semester, I’m taking four classes (the most recommended is three) and making up a class from last semester. Five total. Plus capstone performance and defense.
I was led to believe I would be a research assistant instead of teaching two sections. Week before classes start, I get an email. I’m teaching two sections with six hours of office hours a week, in addition to my five classes.
At work over winter break, I noticed working Fridays and Saturdays 10p-3am was kind of killing me. So I asked to be moved to 5p-10p on Tuesdays, Wednesdays, and Thursdays to work with my school schedule. They moved me to the store a half hour away instead of keeping me at the store down the road from where I live. I was then informed I would be training as a manager. So now I work 3p~11p (which doesn’t work with my schedule) at a store that’s half an hour away, despite knowing I was never meant to stay on past May. Without fully disclosing what I make as a graduate assistant, all you need to know is that it is not more than $10,000 a semester with monthly payments (so I do need to work, but I guess I could starve)
On top of all of that, my ex, yes the one that was told not to contact me again several times and finally was told (by his friends) that I would be going to the police if he contacted me again, contacted me again! After 8 months! Of silence! With an email address separate from the one I blocked! That he sent to my school email address! Which I didn’t know he had!!! While living with another woman and her child (gathered from my friends)! So I went to the police and, after being recommended to it, went to the courthouse to fill out an order of protection. Since he’s out of state, the date couldn’t be scheduled 15 days after putting it in, so it was scheduled during spring break, the week before I defend my capstone. I was also not granted a temporary order of protection. so he could, in all rights, contact me again or show up to where I live/work/do school.
If you happen to see me take over the world in an effort to survive. That’s my bad
#rant#ranting into the unknown#what finally breaks me#evil#villain arc#take over the world#my bad#here's the tea#tea
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7 Day Healthy Meal Plan (June 8-14)
posted June 7, 2020 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
This week I took a pause from promoting new recipes. There aren’t enough words and there’s no perfect recipe to heal our nation’s wounds right now.
For those of you who know me, you know I do not use this platform for much outside of healthy eating. I also promote healthy living which goes beyond what you eat. It’s about how we treat ourselves and each other. The way we, as a society, respond to racism, will shape how our children and their children treat each other, but also shape the world they live in. This paradigm is here to stay. I am still sharing a meal plan because we all need to take care on every level. Please consider productive conversations with your family and friends as you share your cooking and time with them in the kitchen.
“Be the change you wish to see in the world.” – Ghandi
“No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can learn to love, for love comes more naturally to the human heart than its opposite” – Nelson Mandela, Long Walk to Freedom
I will be starting to post new recipes next week, and look forward to continuing the conversation while enjoying some really good food. Sending love and light to all.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (6/8)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Soba Noodle Veggie Stir-Fry (recipe x 4) (11B 13G 6P)
Totals: WW Points 19B 22G 12P, Calories 960*
TUESDAY (6/9)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Shrimp Fajitas (recipe x 2) (4B 9G 4P) with Best Guacamole Recipe (3B 4G 3P)
Totals: WW Points 15B 22G 13P, Calories 896*
WEDNESDAY (6/10)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G 0P) and 1
tablespoon light vinaigrette (1B 1G 1P)
Totals: WW Points 13B 16G 11P, Calories 812*
THURSDAY (6/11)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Grilled Chicken Bruschetta (3B 6G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 17B 22G 15P, Calories 1,017*
FRIDAY (6/12)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4B 6G 4P) with 2 servings Caprese Salad (6B 6G 6P)
Totals: WW Points 21B 26G 19P, Calories 964*
SATURDAY (6/13)
B: Healthy Pancake Cereal (5B 6G 5P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: ORDER IN!
Totals: WW Points 12B 14G 12P, Calories 623*
SUNDAY (6/14)
B: Huevos Pericos (recipe x 2) (2B 8G 2P) and 1 cup grapes (0B 0G 0P)
L: Grilled Pizza (6B 7G 6P)
D: Carne Guisada (7B 7G 6P) with ¾ cup brown rice (5B 5G 0P) and Colombian Aji Picante (0B 0G 0P)
Totals: WW Points 20B 27G 14P, Calories 1,019*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
*
*Google doc
Shopping List
Produce
2 medium oranges
1 medium Granny Smith apple
2 medium and 1 large bananas
2 pounds red seedless grapes
3 medium limes
1 medium lemon
1 dry pint fresh blueberries
2 (6-ounce) containers fresh berries (your choice)
2 medium heads garlic
10 ounces baby red potatoes
1-2 small habanero (or other hot) pepper
4 medium and 3 large red bell peppers
1 pound broccoli florets
1 small (5-ounce) and 3 medium (6-ounce) Hass avocados
1 small bunch celery
3 large bunches scallions
1 (5-ounce) bag/clamshell fresh baby arugula
1 (5-ounce) bag/clamshell fresh baby spinach
2 large heads Romaine lettuce
½ small head Iceberg lettuce (can sub Romaine lettuce in Turkey Club, if desired)
2 medium bunches fresh cilantro
1 small bunch/container fresh basil
1 small bunch fresh chives (can sub 1 tablespoon scallion greens in Lemon Caper Sauce, if desired)
2 small, 6 medium and 2 large vine-ripened tomatoes
1 dry pint cherry or grape tomatoes
1 small red onion
3 medium yellow onions
Meat, Poultry and Fish
1 ½ pounds peeled and deveined shrimp
1 pound 93% lean ground turkey
1 pound Alaskan cod fillet
1 ½ pounds beef stew meat
1 package center-cut bacon
1 ¼ pounds boneless, skinless thin chicken cutlets
1 (9 to 10-ounce) boneless, skinless chicken breast
¾ pound thinly sliced deli turkey breast (I like Boars Head)
Grains*
1 small package quick oats
1 package soba noodles
1 package low carb whole wheat taco size tortillas (I use La Tortilla Factory)
1 package unbleached all-purpose or white whole wheat flour
1 small package dry brown rice (or 4 ½ cups pre-cooked)
1 loaf whole grain sliced bread
1 package orzo pasta
1 package plain panko 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 fresh peppercorns)
NuNaturals liquid vanilla stevia or your favorite sweetener
Light mayonnaise
Toasted sesame oil
Coconut aminos (or reduced sodium soy sauce)*
Sriracha sauce
Cinnamon
Chipotle chili powder
Garlic powder
Ground ginger
Cumin
Light vinaigrette (or make your own with ingredients in list)
Balsamic vinegar
Honey
Dijon mustard
Paprika
Old Bay seasoning
Dried parsley
Vanilla extract
Adobo seasoning salt (can sub kosher salt in Huevos Pericos and Carne Guisada, if desired)
White vinegar
Bay leaves
Anchiote or sazon
Dairy & Misc. Refrigerated Items
2 dozen large eggs
1 (12-ounce) chunk fresh whole milk mozzarella
1 (4-ounce) chunk part skim mozzarella
1 (8-ounce) bag reduced fat shredded cheddar cheese
1 (32-ounce) tub nonfat plain Greek yogurt
1 (8-ounce) container unsweetened almond milk (can sub 1 cup of another type of milk in Overnight Oats, if desired)
1 (8-ounce) container 1% milk or buttermilk
1 (8-ounce) container whipping cream (optional, for Healthy Pancake Cereal)
Canned and Jarred
1 small jar capers
1 small jar/can pizza sauce
1 (32-ounce) carton reduced or low sodium chicken broth
1 small jar creamy nut butter (peanut, almond, etc.)
1 (8-ounce) can tomato sauce
Misc. Dry Goods
1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
1 small bag pecans or walnuts
Baking powder
Colored sprinkles (optional for Healthy Pancake Cereal)
1 can/bottle light beer
*You can buy gluten free, if desired
posted June 7, 2020 by Gina
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14-Day Healthy Meal Plan (April 6-19)
A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
14-Day Healthy Meal Plan
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
Mango-Raspberry Fruit Roll-Ups
Donut-Shaped Apple Snacks
Rainbow Fruit Skewers with Yogurt Fruit Dip
Ricotta Chocolate Chip Muffins
Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
3-Ingredient Nut Butter Cookies
Dark Chocolate Nut Clusters with Sea Salt
Guilt-less Banana Ice Cream
Baked Apples
No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
youtube
Week 1 (April 6-12)
MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 875**
TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 20B 25G 16P, Calories 884**
WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)
Totals: WW Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)
Totals: WW Points 12B 21G 9P, Calories 840**
SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!
Totals: WW Points 11B 12G 8P, Calories 425**
SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Week 2 (April 13-19)
MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 957*
TUESDAY (4/14)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)
Totals: WW Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 970*
THURSDAY (4/16)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)
Totals: WW Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)
Totals: WW Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)
Totals: WW Points 13B 18G 13P, Calories 997*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
(more…)
The post 14-Day Healthy Meal Plan (April 6-19) appeared first on Skinnytaste.
from Skinnytaste https://ift.tt/2JDfg3h
https://ift.tt/2JEBbqB
A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
14-Day Healthy Meal Plan
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
Mango-Raspberry Fruit Roll-Ups
Donut-Shaped Apple Snacks
Rainbow Fruit Skewers with Yogurt Fruit Dip
Ricotta Chocolate Chip Muffins
Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
3-Ingredient Nut Butter Cookies
Dark Chocolate Nut Clusters with Sea Salt
Guilt-less Banana Ice Cream
Baked Apples
No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
youtube
Week 1 (April 6-12)
MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 875**
TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 20B 25G 16P, Calories 884**
WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)
Totals: WW Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)
Totals: WW Points 12B 21G 9P, Calories 840**
SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!
Totals: WW Points 11B 12G 8P, Calories 425**
SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Week 2 (April 13-19)
MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 957*
TUESDAY (4/14)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)
Totals: WW Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 970*
THURSDAY (4/16)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)
Totals: WW Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)
Totals: WW Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)
Totals: WW Points 13B 18G 13P, Calories 997*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
(more…)
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14-Day Healthy Meal Plan (April 6-19)
New Post has been published on https://cookingawe.com/14-day-healthy-meal-plan-april-6-19/
14-Day Healthy Meal Plan (April 6-19)
A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
14-Day Healthy Meal Plan
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
Mango-Raspberry Fruit Roll-Ups
Donut-Shaped Apple Snacks
Rainbow Fruit Skewers with Yogurt Fruit Dip
Ricotta Chocolate Chip Muffins
Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
3-Ingredient Nut Butter Cookies
Dark Chocolate Nut Clusters with Sea Salt
Guilt-less Banana Ice Cream
Baked Apples
No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
youtube
Week 1 (April 6-12)
MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 875**
TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 20B 25G 16P, Calories 884**
WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)
Totals: WW Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)
Totals: WW Points 12B 21G 9P, Calories 840**
SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!
Totals: WW Points 11B 12G 8P, Calories 425**
SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Week 2 (April 13-19)
MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 957*
TUESDAY (4/14)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)
Totals: WW Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 970*
THURSDAY (4/16)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)
Totals: WW Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)
Totals: WW Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)
Totals: WW Points 13B 18G 13P, Calories 997*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
(more…)
The post 14-Day Healthy Meal Plan (April 6-19) appeared first on Skinnytaste.
0 notes
Text
14-Day Healthy Meal Plan (April 6-19)
A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
14-Day Healthy Meal Plan
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
Mango-Raspberry Fruit Roll-Ups
Donut-Shaped Apple Snacks
Rainbow Fruit Skewers with Yogurt Fruit Dip
Ricotta Chocolate Chip Muffins
Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
3-Ingredient Nut Butter Cookies
Dark Chocolate Nut Clusters with Sea Salt
Guilt-less Banana Ice Cream
Baked Apples
No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
youtube
Week 1 (April 6-12)
MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 875**
TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 20B 25G 16P, Calories 884**
WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)
Totals: WW Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)
Totals: WW Points 12B 21G 9P, Calories 840**
SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!
Totals: WW Points 11B 12G 8P, Calories 425**
SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Week 2 (April 13-19)
MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 957*
TUESDAY (4/14)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)
Totals: WW Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 970*
THURSDAY (4/16)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)
Totals: WW Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)
Totals: WW Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)
Totals: WW Points 13B 18G 13P, Calories 997*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
(more…)
The post 14-Day Healthy Meal Plan (April 6-19) appeared first on Skinnytaste.
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A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
14-Day Healthy Meal Plan
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
Mango-Raspberry Fruit Roll-Ups
Donut-Shaped Apple Snacks
Rainbow Fruit Skewers with Yogurt Fruit Dip
Ricotta Chocolate Chip Muffins
Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
3-Ingredient Nut Butter Cookies
Dark Chocolate Nut Clusters with Sea Salt
Guilt-less Banana Ice Cream
Baked Apples
No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
Week 1 (April 6-12)
MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 875**
TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 20B 25G 16P, Calories 884**
WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)
Totals: WW Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)
Totals: WW Points 12B 21G 9P, Calories 840**
SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!
Totals: WW Points 11B 12G 8P, Calories 425**
SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Week 2 (April 13-19)
MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 957*
TUESDAY (4/14)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)
Totals: WW Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 970*
THURSDAY (4/16)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)
Totals: WW Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)
Totals: WW Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)
Totals: WW Points 13B 18G 13P, Calories 997*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
(more…)
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http://easyfoodnetwork.blogspot.com/2020/04/14-day-healthy-meal-plan-april-6-19.html
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7-Day Healthy Meal Plan (March 30-April 5)
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I hope everyone is doing well and staying healthy! We are practicing our social distancing and have rediscovered an old love of puzzles and it’s been nice to cook through some of my old cookbooks. I hope the pantry staples post was a helpful tool this week. Remember, especially during these times, it is OK to substitute items you don’t have on hand, and if in the process you create something fabulous, please share it! You will also notice that Saturday night says order in, not eat out. If you are in a position to help support a local eatery with a take out order, please do! Stay safe and healthy and wash those hands!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
youtube
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/30)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad* (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Houston’s Veggie Burger (6B 13G 7P)
Totals: WW Points 16B 27G 17P, Calories 836**
TUESDAY (3/31)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Tzatziki Fish Tacos (6B 8G 6P) with Easy Cucumber Salad (0B 0G 0P)
Totals: WW Points 16B 22G 16P, Calories 932**
WEDNESDAY (4/1)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) over 2 cups Romaine lettuce (0B 0G 0P)
D: Chicken Soup with Spinach and Whole Wheat Acini di Pepe (4B 4G 3P) with 2 Easy Garlic Knots (4B 5G 4P)
Totals: WW Points 15B 20G 14P, Calories 900**
THURSDAY (4/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 17B 23G 17P, Calories 914**
FRIDAY (4/3)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Totals: WW Points 19B 23G 19P, Calories 854**
SATURDAY (4/4)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Beef, Tomato and Acini di Pepe Soup (5B 5G 6P)
D: ORDER IN!
Totals: WW Points 10B 10G 7P, Calories 484**
SUNDAY (4/5)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: Summer Pasta Salad with Baby Greens (5B 5G 2P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat rotini (4B 4G 0P) and 2 cups Romaine
lettuce (0B 0G 0P) with 1 ½ tablespoons Skinny Caesar Dressing (1B 1G 1P)
Totals: WW Points 19G 20G 8P, Calories 877**
*Double ranch dressing for lunch Thurs/Fri
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
(more…)
The post 7-Day Healthy Meal Plan (March 30-April 5) appeared first on Skinnytaste.
from Skinnytaste https://ift.tt/3bz52gg
https://ift.tt/3dAHZmN
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I hope everyone is doing well and staying healthy! We are practicing our social distancing and have rediscovered an old love of puzzles and it’s been nice to cook through some of my old cookbooks. I hope the pantry staples post was a helpful tool this week. Remember, especially during these times, it is OK to substitute items you don’t have on hand, and if in the process you create something fabulous, please share it! You will also notice that Saturday night says order in, not eat out. If you are in a position to help support a local eatery with a take out order, please do! Stay safe and healthy and wash those hands!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
youtube
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/30)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad* (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Houston’s Veggie Burger (6B 13G 7P)
Totals: WW Points 16B 27G 17P, Calories 836**
TUESDAY (3/31)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Tzatziki Fish Tacos (6B 8G 6P) with Easy Cucumber Salad (0B 0G 0P)
Totals: WW Points 16B 22G 16P, Calories 932**
WEDNESDAY (4/1)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) over 2 cups Romaine lettuce (0B 0G 0P)
D: Chicken Soup with Spinach and Whole Wheat Acini di Pepe (4B 4G 3P) with 2 Easy Garlic Knots (4B 5G 4P)
Totals: WW Points 15B 20G 14P, Calories 900**
THURSDAY (4/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 17B 23G 17P, Calories 914**
FRIDAY (4/3)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Totals: WW Points 19B 23G 19P, Calories 854**
SATURDAY (4/4)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Beef, Tomato and Acini di Pepe Soup (5B 5G 6P)
D: ORDER IN!
Totals: WW Points 10B 10G 7P, Calories 484**
SUNDAY (4/5)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: Summer Pasta Salad with Baby Greens (5B 5G 2P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat rotini (4B 4G 0P) and 2 cups Romaine
lettuce (0B 0G 0P) with 1 ½ tablespoons Skinny Caesar Dressing (1B 1G 1P)
Totals: WW Points 19G 20G 8P, Calories 877**
*Double ranch dressing for lunch Thurs/Fri
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
(more…)
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I hope everyone is doing well and staying healthy! We are practicing our social distancing and have rediscovered an old love of puzzles and it’s been nice to cook through some of my old cookbooks. I hope the pantry staples post was a helpful tool this week. Remember, especially during these times, it is OK to substitute items you don’t have on hand, and if in the process you create something fabulous, please share it! You will also notice that Saturday night says order in, not eat out. If you are in a position to help support a local eatery with a take out order, please do! Stay safe and healthy and wash those hands!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/30)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad* (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Houston’s Veggie Burger (6B 13G 7P)
Totals: WW Points 16B 27G 17P, Calories 836**
TUESDAY (3/31)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Tzatziki Fish Tacos (6B 8G 6P) with Easy Cucumber Salad (0B 0G 0P)
Totals: WW Points 16B 22G 16P, Calories 932**
WEDNESDAY (4/1)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) over 2 cups Romaine lettuce (0B 0G 0P)
D: Chicken Soup with Spinach and Whole Wheat Acini di Pepe (4B 4G 3P) with 2 Easy Garlic Knots (4B 5G 4P)
Totals: WW Points 15B 20G 14P, Calories 900**
THURSDAY (4/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 17B 23G 17P, Calories 914**
FRIDAY (4/3)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Totals: WW Points 19B 23G 19P, Calories 854**
SATURDAY (4/4)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Beef, Tomato and Acini di Pepe Soup (5B 5G 6P)
D: ORDER IN!
Totals: WW Points 10B 10G 7P, Calories 484**
SUNDAY (4/5)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: Summer Pasta Salad with Baby Greens (5B 5G 2P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat rotini (4B 4G 0P) and 2 cups Romaine
lettuce (0B 0G 0P) with 1 ½ tablespoons Skinny Caesar Dressing (1B 1G 1P)
Totals: WW Points 19G 20G 8P, Calories 877**
*Double ranch dressing for lunch Thurs/Fri
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
(more…)
The post 7-Day Healthy Meal Plan (March 30-April 5) appeared first on Skinnytaste.
from Skinnytaste https://ift.tt/3bz52gg
http://easyfoodnetwork.blogspot.com/2020/03/7-day-healthy-meal-plan-march-30-april-5.html
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