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Skinnytaste Meal Plan (May 13-May 19)

posted Might 11, 2019 by Gina

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

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Tacky Inexperienced Chile Hen Chimichangas. They’re so good, my household is obsessed! In case you don’t have the guide, you’ll be able to truly see a photograph of the chimichanga recipe on Amazon by clicking on the picture the place it says look inside.

Cheesy Green Chile Chicken Chimichangas from The Skinnytaste Air Fryer Cookbook.

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which can 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 like, you’ll be able to seek for recipes by course within the index. It is best to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery buying a lot simpler and far much less demanding. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have the whole lot you want readily available to assist preserve you on observe.

Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail record, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Additionally, in the event you 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 12 months, 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 really imagine there isn’t a one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. The whole lot is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors to your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and consists of the whole lot that you must make all meals on the plan. I’ve even included model suggestions of merchandise I like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I take advantage of usually, so chances are you’ll have already got plenty of them.

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

MONDAY (5/13)
B: In a single day Oats in a Jar (5)
L: BBQ Hen Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a inexperienced salad (2)*
Totals: Freestyle™ SP 16, Energy 889**

TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Hen Salad (2)
D: Tacky Inexperienced Chili Hen Chimichangas (6) with Instantaneous Pot Refried Beans (zero)***
Totals: Freestyle™ SP 13, Energy 877**

WEDNESDAY (5/15)
B: In a single day Oats in a Jar (5)
L: BBQ Hen Salad (2)
D: Fast Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (three)
Totals: Freestyle™ SP 15, Energy 836**

THURSDAY (5/16)
B: Bali Banana Date Smoothie (5)
L: BBQ Hen Salad (2)
D: Grilled Flank Steak with Chimichurri (5) with ¾ cup brown rice (5) and 1 ounce avocado (1)

Totals: Freestyle™ SP 18, Energy 877**

FRIDAY (5/17)
B: 2 scrambled eggs (zero), 1 ounce avocado (1) and an orange (zero)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (zero)
D: Mediterranean Sea Bass (Four) with 2 ounces French bread (Four) and Roasted Parmesan Inexperienced Beans (1)

Totals: Freestyle™ SP 15, Energy 1,065**

SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (Four)
L: Grilled Hen Bruschetta (three)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Energy 417**

SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (three) on a complete grain bun (three) with Air Fryer French Fries (5) (Recipe x4)

Totals: Freestyle™ SP 22, Energy 949**

*Prep Sunday evening, if desired. Inexperienced salad consists of Four cups combined greens, 2 scallions, ½ cup every: tomatoes,
cucumber, chickpeas and 1/2 cup gentle French dressing.
**That is only a information, ladies ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits,
snacks, dessert, wine, and many others.

***Soak beans in a single day Monday to Tuesday.

Skinnytaste Meal Plan (May 13-May 19)

**google doc

Buying record:

Produce

  • 2 medium bananas
  • 2 medium and 1 giant ear of corn
  • 2 giant heads garlic
  • 2 medium shallots
  • 1 (6-ounce) clamshell contemporary blackberries
  • 1 (6-ounce) clamshell raspberries
  • 1 (6-ounce) clamshell blueberries
  • 1 (12-ounce) clamshell strawberries
  • 1 small bunch contemporary cilantro
  • 1 small bunch contemporary Italian parsley
  • 1 medium container/bunch contemporary basil
  • Four medium (6-ounce) Russet or Yukon Gold potatoes
  • three small Persian cucumbers (or 1 giant English cucumber)
  • 1 small cucumber
  • 1 small bunch scallions
  • 1 (5-ounce) bag/clamshell combined greens
  • three medium lemons
  • 1 medium lime
  • 2 medium navel oranges
  • 1 small jalapeño
  • ¾ pound contemporary (skinny) asparagus
  • 1 ¼ kilos (three) zucchini
  • 2 small (Four-ounce) and a couple of medium (5-ounce) avocado
  • 12 ounces inexperienced beans
  • 1 small fennel bulb
  • 2 giant heads Romaine lettuce
  • 1 giant purple onion
  • 1 small and 1 giant yellow onion
  • 2 dry pints cherry or grape tomatoes
  • 5 small and eight medium vine-ripened tomatoes

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless rooster breasts
  • 1 ¼ kilos (Eight) thin-cut boneless, skinless rooster breast cutlets
  • 1 ½ kilos flank steak
  • 24 ounces (Four) lean boneless pork chops
  • 1-1 ¼ kilos (Four) skinless Chilean sea bass fillets (or different sustainable agency white-fleshed fish
    fillets)
  • 1 pound 93% lean floor turkey
  • 1 small rotisserie rooster (or an additional 1 pound uncooked boneless, skinless rooster breast)

Grains*

  • 1 small bundle fast oats
  • 1 bundle complete grain or common angel hair pasta
  • 1 bundle low-carb complete wheat tortillas (I take advantage of La Tortilla Manufacturing unit)
  • 1 small bundle dry brown rice (or three cups pre-cooked)
  • 1 (Eight-ounce) loaf French bread
  • 1 small bag all-purpose or white complete wheat flour
  • 1 small bundle corn tortillas
  • 1 small bundle seasoned complete wheat breadcrumbs
  • 1 bundle 100 calorie complete wheat buns (I like Martin’s)
  • 1 small bundle complete wheat pearl couscous

Condiments and Spices

  • Further virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Wonderful sea salt (can sub Kosher salt in Refried Beans, if desired)
  • Pepper grinder (or contemporary peppercorns)
  • NuNaturals Vanilla liquid stevia (or sweetener of your alternative)
  • Cinnamon
  • Decreased sodium Montreal Hen seasoning
  • BBQ sauce
  • Crushed purple pepper flakes
  • Gentle French dressing (or make your personal with elements in record)
  • Honey
  • Cumin
  • Chili powder
  • Cayenne (non-obligatory for Refried Beans)
  • Paprika
  • Garlic powder
  • Dried oregano
  • Apple cider vinegar (I like Braggs)
  • Balsamic vinegar

Dairy & Misc. Refrigerated Gadgets

  • Gentle ranch dressing (or elements to make your personal)
  • 1 small block pepper jack cheese
  • 1 small bundle part-skim mozzarella (not shredded)
  • 1 small bundle queso fresco
  • 1 small wedge contemporary Parmesan cheese
  • 1 dozen giant eggs
  • 1 (Eight-ounce) tub bitter cream
  • 1 quart 1 % milk
  • 1 (32-ounce) carton unsweetened almond milk (can sub ½ cup 1% milk in In a single day Oats, if
    desired)
  • 1 container gentle whipped cream
  • 1 (6-ounce) container plain nonfat Greek yogurt

Canned and Jarred

  • 1 (28-ounce) can complete peeled tomatoes
  • 1 small jar pitted Kalamata olives
  • 1 small jar salsa
  • 1 (15-ounce can) low sodium vegetable or rooster broth
  • 1 (15-ounce) can chickpeas
  • 1 (Four-ounce) can gentle diced inexperienced chiles

Misc. Dry Items

  • 1 small bundle chia seeds (you solely want 1 Tbsp so you should purchase from bulk bin, if desired)
  • 1 small bag chopped pecans (you solely want 2 Tbsp so you should purchase from bulk bin, if desired)
  • 1 small bundle pitted dates (you solely want 2 so you should purchase from bulk bin, I desired)
  • 1 small bundle dried pinto beans
  • 1 small bundle powdered sugar
  • 1 bottle dry white wine

*You may sub gluten-free, if desired.

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