Skinnytaste Meal Plan (August 12-August 18)

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 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 SmartPoints®.

Sorry for the delay on posting this meal plan this week, I was away in Aruba (such a great time!) on a family vacation and just returned.

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 (8/12)
B: Petite Crustless Quiche (5)* and a peach (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Late Summer Vegetable Enchilada Pie* (6) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)

Totals: Freestyle™ SP 20, Calories 810**

TUESDAY (8/13)
B: Petite Crustless Quiche (5) and 2 apricots (0)
L: LEFTOVER Late Summer Vegetable Enchilada Pie (6)
D: Turkey Santa Fe Zucchini Boats (4) with Quick Mexican Brown Rice (5)
Totals: Freestyle™ SP 20, Calories 960**

WEDNESDAY (8/14)
B: Petite Crustless Quiche (5) and a peach (0)
L: Chicken Waldorf Salad (3)
D: General Tso’s Chicken (5) with ¾ cup brown rice (5) and Sesame Orange Broccoli (1)
Totals: Freestyle™ SP 19, Calories 979**

THURSDAY (8/15)
B: Petite Crustless Quiche (5) and 2 apricots (0)
L: Chicken Waldorf Salad (3)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 15, Calories 801**

FRIDAY (8/16)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Spicy California Shrimp Stack (5) with 1 cup steamed edamame (0)
Totals: Freestyle™ SP 13, Calories 841**

SATURDAY (8/17)
B: 4-Ingredient Flourless Banana Pancakes (4) (recipe x 4) with 1 tablespoon maple syrup (3)
L: Lobster Rolls*** (5)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 593**

SUNDAY (8/18)
B: Tomato and Zucchini Frittata (2) with 1 cup watermelon (0)
L: French Bread Caprese (7) with Zucchini Carpaccio (2)
D: Buttermilk Marinated Air Fryer Whole Roasted Chicken (#) with Chilled Watermelon Cucumber Feta Salad (4)

Totals: Freestyle™ SP variable, Calories 993**

*Make Quiche Sunday night, if desired.  Freeze any leftover you/your family won’t eat.
**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.
***Adjust recipe as necessary if you are serving more than 3.

#Points will vary depending on whether you eat the skin and which part of the chicken you eat

**google doc

Shopping list:

Produce

  • 2 medium peaches
  • 4 medium apricots
  • 4 medium bananas
  • 1 medium Granny Smith apple
  • 1 medium Navel orange
  • 2 medium lemons
  • 3 medium limes
  • 1 medium and 1 large English cucumber
  • 1 small, 2 medium and 4 large ears of corn
  • 1 large seedless watermelon
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 small head Romaine lettuce
  • 1 (2-inch) piece fresh ginger
  • 1 large head garlic
  • 4 ½ pounds zucchini
  • 1 medium green bell pepper
  • 12 ounces broccoli florets
  • 1 small (4-ounce) and 1 medium (5-ounce) Hass avocado
  • 3 small jalapenos
  • 1 small bunch/container fresh basil
  • 1 large bunch cilantro
  • 1 small bunch/container fresh oregano (can sub ½ teaspoon fresh basil in Greek Salad, if desired)
  • 1 small bunch/container fresh chives
  • 1 small bunch scallions
  • 1 small bunch celery
  • 1 medium shallot
  • ½ pound red seedless grapes
  • 1 (6-ounce) clamshell fresh berries (your choice)
  • 1 dry pint grape or cherry tomatoes
  • 2 medium plum or Roma tomatoes
  • 1 small, 5 medium and 1 large vine-ripened tomato
  • 1 small red onion
  • 1 small and 3 medium yellow onions

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 12 ounces 93% lean ground turkey
  • 1 ½ pounds (3) boneless, skinless chicken breast
  • 1 (about 18-ounces) pork tenderloin
  • 2 large lobster tails (buy more if you are serving more than 3)
  • 8 ounces cooked shrimp
  • 1 (3-pound) trimmed whole chicken

Grains*

  • 1 small package all-purpose flour
  • 1 (10-pack) 6-inch corn tortillas
  • 1 large bag dry brown rice (or 8 1/3 cups cooked)
  • 1 (6-pack) hot dog buns
  • 1 (8-ounce) whole wheat French baguette
  • 1 small package quick oats

Condiments and Spices

  • Extra virgin olive oil
  • Canola or vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Cumin
  • Smoked paprika
  • Paprika
  • Cayenne pepper
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Hoisin
  • Toasted sesame oil
  • Sesame seeds
  • Crushed red pepper flakes (optional, for Orange Broccoli)
  • Garlic powder
  • Chili powder
  • Light or regular mayonnaise
  • Honey
  • Rice vinegar
  • Furikake (can sub sesame seeds in Shrimp Stack, if desired)
  • Pure maple syrup
  • Balsamic glaze (I like Delallo)

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 pint liquid egg white
  • 2 (8-ounce) bags reduced fat shredded Mexican cheese blend
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small tub sour cream
  • 1 small package cotija cheese
  • 1 pint 1% buttermilk
  • 1 small block fresh feta cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Asiago cheese (can sub ¼ cup Parmesan in Frittata, if desired)
  • 1 (4-ounce) chunk fresh mozzarella cheese
  • 1 (17.5-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) bottle skim milk (or milk of your choice)

Frozen

  • 1 large bag (in pod) edamame

Canned and Jarred

  • 1 medium jar pitted kalamata olives
  • 1 (32-ounce) carton reduced or low sodium chicken broth
  • 1 (15-ounce) can black beans
  • 1 small jar mild salsa
  • 1 small jar pickled serrano (or jalapeno) peppers
  • 1 (4-ounce) can or (5.3-ounce) tube tomato paste
  • 1 (28-ounce) can whole tomatoes

Misc. Dry Goods

  • 1 small bag chopped pecans or walnuts
  • Cornstarch
  • 1 small bag dried Ancho chilies

*You can buy gluten free, if desired