Skinnytaste Meal Plan (June 11-June 17)

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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A reminder to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

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 (6/11)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: Cheesy Baked Penne with Roasted Veggies (9)
Totals: Freestyle Points 17, Calories 845*

TUESDAY (6/12)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: 2 Taco Empanadas (5) with Puerto Rican Style Beans (1) and ¾ cup brown rice (5)
Totals: Freestyle Points 19, Calories 1,008*

WEDNESDAY (6/13)
B: 2 scrambled eggs (0), 1 sliced whole grain bread (3) and 1 cup mixed berries (0)
L: LEFTOVER 2 Taco Empanadas (5) with an apple (0)
D: Bolognese Sauce (7) over zucchini “noodles” (0)
Totals: Freestyle Points 14, Calories 874*

THURSDAY (6/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Lemon Feta Chicken with Oregano (6) and Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle Points 20, Calories 851*

FRIDAY (6/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Grilled Prosciutto Wrapped Asparagus (2)
Totals: Freestyle Points 15, Calories 816*

SATURDAY (6/16)
B: Spinach Ricotta Quiche (5)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 372*

SUNDAY (6/17)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Soy Marinated Flank Steak (6) with a Romaine and tomato salad** (3)
Totals: Freestyle Points 20, Calories 978*

*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.

**Salad (for 4) includes 6 cups romaine, 2 cups tomatoes, 8 teaspoons olive oil, 4 teaspoons vinegar (your choice), pinch of salt and pepper.

Skinnytaste Meal Plan (June 11-June 17)

Google Doc

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43 comments

  1. Thank you soooo much for the weekly meal plans.

    I use it every week and now only do my shopping once a week, where I used to go to the store 3 times a week.

  2. Love the meal plans! Appreciate you sharing them for free – such good recipes and a good way to stay focused during the week!

  3. Just found these meal plans last week. Absolutely love the plans and the ability to switch up the recipes. I’m a picky eater, so being able to find meal plans that work for me is tough. Most recipes are super simple. Thank you! I absolutely HATE cooking. Also, the benefit of the meal plan for me is that if it’s written, I’ll stick to it. If I’m left to my own devices….well we all know how that goes!

  4. Thank you for the meal plans. They are very appreciated.

  5. Thank you so much for all you do to help us live healthier lives!
    I’ve been “observing” & coping recipes for awhile, but it’s time to get more serious and back to the basics! Appreciate all the work you do to keep us on the Journey!

  6. These meal plans are great. Please keep sharing!! 🙂 looking forward to the one you post today!

  7. Yes, yes, yes! Please continue your meal plans. I depend on them. 

  8. Thank you so much for sharing your meal plans. They keep me from getting in a cooking rut. I enjoy your cookbooks as well.

  9. Please keep sharing, this is wonderful 🙂

  10. Hi Gina,
    I’ve just discovered your blog and am excited to try your recipes and meal plans. I did have a question, though.
    In your meal plan description, you’ve stated that the dinner recipes are for 4 servings. I’ll be cooking for two, so that’s easy enough to adjust. However in the recipes themselves, the listed serving sizes at the bottom in the nutritional information vary (ex: Baked Penne is 8 servings, Empanadas are 10 servings, etc.) Which should be followed? Thanks!

  11. This my second week using your meal plan and I already feel my clothing is looser.  I am a home cook and love that these are real recipes, not just the typical Semi-Homemade fare.  I also love that there’s a healthy mix of time consuming to easy dinners, important for working moms.  In addition, it’s great that you try to incorporate stuff we bought last week in this week’s meals (I’m looking at you ricotta cheese).  My son is adventurous and has been eating everything along side me (he’s 7).  Thanks!!!

  12. This week was my first time using one of your meal plans despite how frequently I use your recipes.  I absolutely love it! It has made it easy for me to know what i’m having for the weekend and actually saved money since I already have so many ingredients.  I feel like i’m eating healthy but still getting my treats in!   It has also allowed me to branch out and try new things (i never would have tried empanadas or the beans). Everything has been a hit so far! 

  13. I love your meal plans. I have enjoyed all of the recipes. I like not having to plan meals on my own. Please keep sharing them!! Thanks 🙂