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Skinnytaste Meal Plan (February 4-February 10)

posted February 2, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying checklist. All recipes embrace energy 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®.

Hope you all have an incredible weekend, numerous concepts for the superbowl right here and for those who want a dessert, this simple Peanut Butter Pie is a should!

And for those who’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 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 may seek for recipes by course within the index. It’s best to goal for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less irritating. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the pieces you want available to assist preserve you on monitor.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing!

Additionally, for those who don’t have the Skinnytaste Meal Planner, now can be a good time to get one to get organized for 2019! There was a print error final yr, but it surely’s good now! You may order it right 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 Four. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we actually consider there is no such thing as a 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 on your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery checklist is complete and contains all the pieces it’s good to 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 could have already got loads of them.

And final, however actually not least, this meal plan is versatile and reasonable. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you may transfer some issues round to make it work together with your schedule. Please let me know for those who’re utilizing these plans, this can assist me resolve if I ought to proceed sharing them!

MONDAY (2/Four)
B: three scrambled eggs (zero) with sliced tomatoes (zero)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)

Totals: Freestyle™ SP 17, Energy 833**

TUESDAY (2/5)
B: three scrambled eggs (zero) with sliced tomatoes (zero)
L:  LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D:  Low Carb Hen Enchilada Roll-Ups (5) with ¾ cup  Immediate Pot Refried Beans*** (zero)
Totals: Freestyle™ SP 15, Energy 908**

WEDNESDAY (2/6)
B: 2 hard-boiled eggs (zero) with pink grapefruit (zero)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (three) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D: Za’atar Lamb Chops (Four) and Chopped Feta Salad (5)

Totals: Freestyle™  SP 19, Energy 957**

THURSDAY (2/7)
B: 2 hard-boiled eggs (zero) with pink grapefruit (zero)
L:  Chickpea Tuna Salad (zero)
D: Basic Tso’s Hen (5) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP  6, Energy 841**

FRIDAY (2/Eight)
B:  In a single day Oats in a Jar (5)
L:  Chickpea Tuna Salad (zero)
D:  Cilantro Lime Fish Tacos (6) with Skillet Mexican Zucchini (Four)
Totals: Freestyle™ SP 15, Energy 937**

SATURDAY (2/9)
B:  Mushroom-Shallot Frittata (2) with 1 cup combined berries (zero)
L:  Chickpea Avocado Salad (three) (Recipe x 2)
D: DINNER OUT!
Totals:  Freestyle™ SP 5, Energy 459**

SUNDAY (2/10)
B: Crab Muffins Benedict with Avocado Relish (three)
L:  Italian Chopped Salad (Eight) (Recipe x 2)
D: Hen Pot Pie Soup (5) with Straightforward Garlic Cheddar Biscuits (three) (½ recipe)

Totals:  Freestyle™ SP 19, Energy 867**

*Put aside an additional three cups chopped romaine and ¼ cup dressing for lunch on Tues/Wed.

*That is only a information, girls ought to goal 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.

***Soak beans in a single day Monday.

Skinnytaste Meal Plan (February 4-February 10)

**google doc

Purchasing Listing:

Produce

  • 2 massive heads garlic
  • 2 small pink grapefruit
  • 1 medium head (about 24 ounces) cauliflower
  • 1 (1-inch) piece contemporary ginger
  • 2 massive (14-ounce every) PLUS 1 pound (any measurement) zucchini
  • 2 small jalapeño peppers
  • Four small shallots
  • ½ pound white mushrooms (entire or pre-sliced)
  • ½ pound child portobello mushrooms (entire or pre-sliced)
  • 1 medium and 1 massive English cucumber
  • 1 massive cucumber
  • 1 small banana
  • 1 small bunch celery
  • 1 small bunch contemporary basil
  • three medium lemons
  • 1 massive bunch contemporary cilantro
  • 2 medium Yukon Gold potatoes
  • 1 small bunch contemporary Italian parsley
  • 1 massive bunch scallions
  • 2 dry pints cherry or grape tomatoes
  • 1 small (Four-ounce) and a couple of massive (6-ounce) Hass avocado
  • 1 small inexperienced bell pepper
  • 1 massive carrot
  • three massive heads romaine lettuce
  • 1 (5-ounce) bag/clamshell combined child greens
  • 2 (6-ounce) containers contemporary berries (your alternative)
  • 1 (6-ounce) container contemporary blueberries
  • 7 medium limes
  • 1 small bunch/container contemporary thyme (can sub 1 teaspoon contemporary thyme in Frittata, if desired)
  • 1 small bunch/container contemporary dill
  • 1 small bunch/container contemporary oregano (can sub ½ teaspoon dill or parsley in Cucumber Salad, if desired)
  • 1 small bunch/container contemporary chives
  • 1 small, 2 medium and Four massive vine-ripened tomatoes
  • 1 massive crimson onion
  • 2 small and 1 massive yellow onion

Meat, Poultry and Fish

  • 1 small rotisserie hen
  • Eight bone-in lamb loin chops (about three.5 ounces every)
  • 1 pound jumbo lump crab meat
  • 2 ounces sliced genoa salami
  • 1 pound fish fillets (similar to flounder or tilapia)
  • 2 ¼ kilos boneless, skinless hen breasts

Grains*

  • 1 small bag all-purpose flour
  • 1 (12-ounce) multigrain baguette
  • 1 small bundle fast oats
  • 1 small container panko breadcrumbs
  • 1 small field Coronary heart Sensible Bisquick
  • 1 small bundle corn tortillas

Condiments and Spices

  • Further virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or contemporary peppercorns)
  • Thyme
  • Bay leaves
  • Dijon mustard
  • Cumin
  • Oregano
  • Chipotle chili powder
  • Sizzling chili powder
  • Cayenne (elective, for Refried Beans)
  • Za’atar (can sub a mixture of thyme, sesame seeds and salt, if desired)
  • Purple wine vinegar
  • Decreased sodium soy sauce*
  • Sriracha sauce
  • Hoisin
  • Toasted sesame oil
  • Sesame seeds
  • Cinnamon
  • Unfiltered apple cider (I like Braggs)
  • Tabasco sauce
  • Hen bouillon (or Higher Than Bouillon)

Dairy & Misc. Refrigerated Gadgets

  • 2 dozen massive eggs
  • 1 pint liquid egg whites
  • 1 block contemporary feta cheese
  • 1 (half gallon) container skim milk
  • 1 pint 2% milk
  • 1 small field unsalted butter
  • 1 wedge contemporary Pecorino Romano
  • 1 small wedge contemporary Parmesan Reggiano
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 small bundle queso blanco, queso fresco or cotija cheese
  • 1 (Eight-ounce) bag shredded Mexican cheese mix
  • 1 (Eight-ounce) bag shredded part-skim mozzarella cheese
  • 1 small block decreased fats sharp cheddar cheese (I like Cabot. Can sub about 1/three cup Mexican mix in ½ recipe of Biscuits, if desired)

Frozen

  • 1 (10-ounce) bundle peas and carrots
  • 1 (10-ounce) bundle basic combined greens

Canned and Jarred

  • 1 small jar pitted kalamata olives
  • 1 (28-ounce) can entire plum tomatoes
  • 1 small can/jar anchovy fillets
  • three (15-ounce) cans chickpeas
  • 1 (28-ounce) can tomato sauce
  • 1 small can/jar chipotle chilis in adobo
  • 1 (6-ounce) can albacore tuna in water (I like American Tuna)
  • 1 small jar pickled jalapenos
  • 1 small jar roasted crimson peppers in water
  • 1 small jar capers
  • 1 (15-ounce) can and 1 (32-ounce) carton decreased sodium hen broth

Misc. Dry Items

  • NuNaturals liquid vanilla stevia (or your favourite sweetener)
  • Cornstarch
  • 1 small bag dried pinto beans
  • 1 small bundle chia seeds
  • 1 small bag chopped pecans

*You may sub gluten-free, if desired

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