Skinnytaste Meal Plan (April 8-April 14)

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

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

Happy weekend everyone! Just a quick reminder, I will be doing a book signing tomorrow (Sunday) April 7th, hosted by Le Creuset at Woodbury Common Premium Outlets, from 2 PM – 3:30 PM at 869 Adirondack Way, Central Valley, NY. If you’re in the area stop by and say hello and bring your cookbooks (they will be selling cookbooks there too)! I will also have book signings at their Mohegan Sun location the following Saturday, April 13th 2 PM – 3:30 PM and at their Massachusetts location in Wrentham the following Sunday, April 14th 2 PM – 3:30 PM. Save the date!

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 2019! 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 Weight Watcher Freestyle Points 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 (4/8)
B: ½ cup dry quick oats cooked with water (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim
milk (0), 2 teaspoons chopped pecans (1), pinch salt.
L: Chicken Shawarma Salad* (6)
D: Best Skinny Eggplant Rollatini with Spinach (5) with a green salad (2)*
Totals: Freestyle™ SP 19, Calories 871**

TUESDAY (4/9)
B: 2 hard-boiled eggs and 1 cup grapes (0)
L: Chicken Shawarma Salad (6)
D: Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)

Totals: Freestyle™ SP 16, Calories 959**

WEDNESDAY (4/10)
B: ½ cup dry quick oats cooked with water (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon
skim milk (0), 2 teaspoons chopped pecans (1), pinch salt.
L: Chicken Shawarma Salad (6)
D: LEFTOVER Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)
Totals: Freestyle™ SP 22, Calories 951**

THURSDAY (4/11)
B: 2 hard-boiled eggs and 1 cup grapes (0)
L: Chicken Shawarma Salad (6)
D: Cilantro Lime Shrimp (1) with Quick and Delicioso Cuban Style Black Beans (1) and Chipotle’s Cilantro Lime Rice
(6)

Totals: Freestyle™ SP 14, Calories 959**

FRIDAY (4/12)
B: PB + J Yogurt (6)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Asian Farro Medley with Salmon (7)

Totals: Freestyle™ SP 17, Calories 968**

SATURDAY (4/13)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: BBQ Chicken Quesadilla (5) (Recipe x 4)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 585**

SUNDAY (4/14)
B: Spinach Ricotta Quiche (5) with ½ cup strawberries (0)
L: Greek Nachos (5) (Recipe x 2) with 8 baby carrots (0)
D: Turkey Meatloaf (3) with Loaded Cauliflower “Mash” Bake (2)

Totals: Freestyle™ SP 15, Calories 821**

*Prep Chicken Salad Sun night, if desired. Freeze any leftover Rollatini you/your family won’t eat. Green salad
includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light
vinaigrette

**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.

Skinnytaste Meal Plan (April 8-April 14)

**google doc

Shopping List:

Produce

  • 1 medium head butter (or Bibb) lettuce
  • 1 large head romaine lettuce
  • 1 medium bunch baby spinach
  • 2 medium heads garlic
  • 1 small bunch/container fresh chives
  • 1 small bunch/package fresh dill
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh basil
  • 2 medium bunches scallions
  • 1 medium head cauliflower
  • 1 medium and 1 large cucumber
  • 3 Persian cucumbers (or 1 large English cucumber)
  • 2 medium Italian eggplants
  • ¾ pound seedless red grapes
  • 1 dry pint fresh blackberries
  • 1 dry pint fresh strawberries
  • 7 ounces shiitake mushrooms
  • 1 medium apple (any variety)
  • 1 (1-pound) bag baby carrots
  • 1 (2-inch) piece fresh ginger
  • 2 small bananas
  • 1 small red bell pepper
  • 3 ounces sugar snap peas
  • 2 small (8-ounce) avocados
  • 3 medium lemons
  • 2 medium limes
  • 2 plum tomatoes
  • 1 (1-pound) container grape or cherry tomatoes
  • 2 large vine-ripened tomato
  • 2 small yellow onions
  • 1 medium red onion

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken thighs
  • 2 pounds 93% lean ground beef
  • 1 1/2 pounds peeled and deveined jumbo shrimp
  • 1 1/3 pounds 99% lean ground turkey
  • 1 (14-ounce) wild salmon fillet
  • 1 small package center-cut bacon
  • ¾ pound (2) boneless, skinless chicken breasts

Grains*

  • 1 small package quick oats
  • 1 small package whole wheat pita rounds
  • 1 small package seasoned whole wheat breadcrumbs
  • 1 large package (you need 16) crunchy taco shells
  • 1 small whole grain roll
  • 1 small package pearled farro/
  • 1 small package long grain brown or basmati rice
  • 1 package whole wheat high fiber tortillas (I use Ole Xtreme)

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Vegetable oil
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Cumin
  • Smoked paprika
  • Turmeric
  • Curry powder
  • Cinnamon
  • Red pepper flakes
  • Bay leaves
  • Oregano
  • Red wine vinegar
  • Light vinaigrette (or make your own with ingredients in list)
  • Chili powder
  • Paprika
  • Light mayonnaise
  • Garlic powder
  • Reduced sodium soy sauce*
  • Oyster sauce
  • Sambal chili paste
  • Black (or white) sesame seeds
  • Ground ginger
  • Pure maple syrup
  • Ketchup
  • Worcestershire sauce
  • Marjoram (can sub 1 teaspoon oregano in Meatloaf, if desired)
  • Onion powder
  • BBQ sauce

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 4 ounces feta cheese
  • 1 (9-inch) refrigerated pie crust
  • 1 small tub whipped butter
  • 1 pint 1 % buttermilk
  • 1 small tub hummus
  • 1 (15-ounce) container part-skim ricotta (I like Polly-O)
  • 1 (17.5-ounce) container nonfat plain Greek yogurt
  • 1 (16-ounce) bag regular or reduced fat shredded cheddar cheese
  • 1 (8-ounce) bag part-skim shredded mozzarella cheese (I like Polly-O)
  • 1 small wedge Parmesan cheese
  • 1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Rollatini, if desired)
  • 1 (8-ounce) bottle skim milk
  • 1 (32-ounce) carton unsweetened almond milk

Frozen

  • 1 (8-ounce) package chopped spinach
  • 1 (12-ounce) bag frozen strawberries

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (8-ounce) can tomato sauce
  • 1 (15-ounce) can black beans (I like Goya)
  • 1 small jar regular or reduced fat peanut butter
  • 1 small jar reduced sugar grape jelly

Misc. Dry Goods

  • 1 small bag chopped pecans
  • 1 small package unsalted peanuts

*You can sub gluten-free, if desired