Skinnytaste Meal Plan (February 18-February 24)

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®.

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!

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 (2/18)
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce* (8)
D: Red Lentil Soup with Spinach* (1) and 1 mini naan (or flatbread) (5)
Totals: Freestyle™ SP 20, Calories 1,008**

TUESDAY (2/19)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Instant Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour
cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Calories 863**

WEDNESDAY (2/20)
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: LEFTOVER Instant Pot Chicken Taco Chili (0) with 2 tablespoons  reduced fat cheese blend (1), 1 tablespoon
light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 17, Calories 915**

THURSDAY (2/21)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine*** (0) with 2 tablespoons Skinny Caesar Dressing
(2)

Totals: Freestyle™ SP 18, Calories 991**

FRIDAY (2/22)
B: 6 ounces plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2),
and 1 teaspoon honey (1)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar
Dressing (2)
D: Honey Garlic Shrimp (2) with Asian Edamame Fried Rice (4)

Totals: Freestyle™ SP 19, Calories 1,018**

SATURDAY (2/23)
B: Eggs and Tomato Breakfast Melts (3) and 1/2 cup grapes (0)
L: Asian Lettuce Wrap Chicken Chopped Salad (8)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Calories 544**

SUNDAY (2/24)
B: 3 Czech Crepes with Berries and Cream (6)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: Slow-Cooker Banh Mi Rice Bowls (10)

Totals: Freestyle™ SP 18, Calories 970**

**Prep Chicken Salad Sunday night for lunch Mon-Thurs. Freeze any leftover soup 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.
***Chop extra 1 ½ cups romaine for lunch Friday

Shopping List:

Produce

  • 2 medium and 2 large oranges
  • 1 pound seedless (red or green) grapes
  • 4 medium lemons
  • 1 medium head Boston/Bibb lettuce
  • 1 (6-ounce) package fresh blackberries
  • 1 (6-ounce) package fresh raspberries
  • 1 (16-ounce) package fresh strawberries
  • 3 small (4-ounce) Hass avocados
  • 2 small jalapenos
  • 2 radishes
  • 1 small English cucumber
  • ½ small head red cabbage
  • 1 large bunch/bag carrots
  • 2 medium heads garlic
  • 1 medium bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch baby spinach
  • 1 small bunch/container fresh basil
  • 1 (4-inch) piece fresh ginger
  • 1 small lime
  • 2 medium bunches scallions
  • 1 dry pint grape or cherry tomatoes
  • 1 small and 2 large heads romaine lettuce
  • 2 medium vine-ripened tomatoes
  • 1 small red onion
  • 2 small and 1 medium yellow onion

Meat, Poultry and Fish

  • 1 ¾ pounds (about 4 large) boneless, skinless chicken thighs
  • 1 ¾ pounds (3) boneless, skinless chicken breasts
  • 1 pound 90% lean ground beef
  • 18 ounces (32) jumbo, peeled and deveined, shrimp
  • 1 pound ground chicken
  • 1 pound pork tenderloin

Grains*

  • 1 package mini naan or flatbread (such as Stonefire)
  • 1 package whole wheat spaghetti
  • 1 package dry brown rice (or 6 cups pre-cooked)
  • 1 small package whole grain English muffins
  • 1 small bag all-purpose or white whole wheat flour

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Cumin
  • Oregano
  • Paprika
  • Turmeric
  • Mayonnaise
  • Apple cider vinegar (I like Braggs)
  • Chili powder
  • Garlic powder
  • Onion powder
  • Dijon mustard
  • Canola oil
  • Crushed red pepper flakes
  • Reduced sodium soy sauce*
  • Unseasoned rice vinegar
  • Sesame oil
  • Hoisin
  • Sriracha sauce
  • Cholula (can sub a few dashes of Sriracha in Lentil Bowls, if desired)
  • Distilled white vinegar

Dairy & Misc. Refrigerated Items

  • 1 pint liquid egg whites
  • 1 dozen large eggs
  • 1 small container light whipped cream
  • 1 pint 1 % milk
  • 1 small wedge Parmigiano Reggiano
  • 1 (8-ounce) package shredded reduced fat Mexican cheese blend
  • 1 (8-ounce) tub light sour cream
  • 1 (32-ounce) container plain nonfat Greek yogurt
  • 1 (8-ounce) container whole milk yogurt (not Greek. I like Stonyfield)

Frozen

  • 1 (10-ounce) package corn kernels
  • 1 small package shelled edamame

Canned and Jarred

  • 1 small jar reduced sugar grape jelly
  • 1 small jar reduced fat peanut butter
  • 1 small jar prepared mild harissa sauce (optional, for drizzling on Food Cart Chicken Salad)
  • 1 (15.5-ounce) can black beans
  • 1 (15.5-ounce) can kidney beans
  • 1 (8-ounce) can tomato sauce
  • 2 (10-ounce) cans diced tomatoes w/chilies (I like RoTel)
  • 1 (4-ounce) can chopped green chilies
  • 1 (28-ounce) can crushed tomatoes (I use Tuttorosso)
  • 1 (8-ounce) can water chestnuts
  • 1 small can/jar anchovy fillets
  • 2 (32-ounce) cartons chicken or vegetable broth

Misc. Dry Goods

  • 1 small package unsalted peanuts
  • 1 small package granulated sugar
  • Cornstarch
  • 1 small package unsalted cashews (can sub 2 tablespoons peanuts in Lettuce Wrap Salad, if
    desired)
  • 1 pound dry red or yellow lentils
  • 1 small bag brown lentils (or 3 cups pre-cooked)
  • 1 small package brown sugar
  • 1 small package powdered sugar

*You can sub gluten-free, if desired