Skinnytaste Meal Plan (May 13-May 19)

Weight Loss Meals

posted May 11, 2019 by Gina

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®.


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. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.


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

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 (5/13)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a green salad (2)*
Totals: Freestyle™ SP 16, Calories 889**

TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Cheesy Green Chili Chicken Chimichangas (6) with Instant Pot Refried Beans (0)***
Totals: Freestyle™ SP 13, Calories 877**

WEDNESDAY (5/15)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (3)
Totals: Freestyle™ SP 15, Calories 836**

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

Totals: Freestyle™ SP 18, Calories 877**

FRIDAY (5/17)
B: 2 scrambled eggs (0), 1 ounce avocado (1) and an orange (0)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (0)
D: Mediterranean Sea Bass (4) with 2 ounces French bread (4) and Roasted Parmesan Green Beans (1)

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

SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Bruschetta (3)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Calories 417**

SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (3) on a whole grain bun (3) with Air Fryer French Fries (5) (Recipe x4)

Totals: Freestyle™ SP 22, Calories 949**

*Prep Sunday night, if desired. Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 1/2 cup 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.

***Soak beans overnight Monday to Tuesday.


Skinnytaste Meal Plan (May 13-May 19)

**google doc

Shopping list:

Produce

  • 2 medium bananas
  • 2 medium and 1 large ear of corn
  • 2 large heads garlic
  • 2 medium shallots
  • 1 (6-ounce) clamshell fresh blackberries
  • 1 (6-ounce) clamshell raspberries
  • 1 (6-ounce) clamshell blueberries
  • 1 (12-ounce) clamshell strawberries
  • 1 small bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 medium container/bunch fresh basil
  • 4 medium (6-ounce) Russet or Yukon Gold potatoes
  • 3 small Persian cucumbers (or 1 large English cucumber)
  • 1 small cucumber
  • 1 small bunch scallions
  • 1 (5-ounce) bag/clamshell mixed greens
  • 3 medium lemons
  • 1 medium lime
  • 2 medium navel oranges
  • 1 small jalapeño
  • ¾ pound fresh (thin) asparagus
  • 1 ¼ pounds (3) zucchini
  • 2 small (4-ounce) and 2 medium (5-ounce) avocado
  • 12 ounces green beans
  • 1 small fennel bulb
  • 2 large heads Romaine lettuce
  • 1 large red onion
  • 1 small and 1 large yellow onion
  • 2 dry pints cherry or grape tomatoes
  • 5 small and 8 medium vine-ripened tomatoes

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken breasts
  • 1 ¼ pounds (8) thin-cut boneless, skinless chicken breast cutlets
  • 1 ½ pounds flank steak
  • 24 ounces (4) lean boneless pork chops
  • 1-1 ¼ pounds (4) skinless Chilean sea bass fillets (or other sustainable firm white-fleshed fish
    fillets)
  • 1 pound 93% lean ground turkey
  • 1 small rotisserie chicken (or an extra 1 pound raw boneless, skinless chicken breast)

Grains*

  • 1 small package quick oats
  • 1 package whole grain or regular angel hair pasta
  • 1 package low-carb whole wheat tortillas (I use La Tortilla Factory)
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 (8-ounce) loaf French bread
  • 1 small bag all-purpose or white whole wheat flour
  • 1 small package corn tortillas
  • 1 small package seasoned whole wheat breadcrumbs
  • 1 package 100 calorie whole wheat buns (I like Martin’s)
  • 1 small package whole wheat pearl couscous

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Fine sea salt (can sub Kosher salt in Refried Beans, if desired)
  • Pepper grinder (or fresh peppercorns)
  • NuNaturals Vanilla liquid stevia (or sweetener of your choice)
  • Cinnamon
  • Reduced sodium Montreal Chicken seasoning
  • BBQ sauce
  • Crushed red pepper flakes
  • Light vinaigrette (or make your own with ingredients in list)
  • Honey
  • Cumin
  • Chili powder
  • Cayenne (optional for Refried Beans)
  • Paprika
  • Garlic powder
  • Dried oregano
  • Apple cider vinegar (I like Braggs)
  • Balsamic vinegar

Dairy & Misc. Refrigerated Items

  • Light ranch dressing (or ingredients to make your own)
  • 1 small block pepper jack cheese
  • 1 small package part-skim mozzarella (not shredded)
  • 1 small package queso fresco
  • 1 small wedge fresh Parmesan cheese
  • 1 dozen large eggs
  • 1 (8-ounce) tub sour cream
  • 1 quart 1 % milk
  • 1 (32-ounce) carton unsweetened almond milk (can sub ½ cup 1% milk in Overnight Oats, if
    desired)
  • 1 container light whipped cream
  • 1 (6-ounce) container plain nonfat Greek yogurt

Canned and Jarred

  • 1 (28-ounce) can whole peeled tomatoes
  • 1 small jar pitted Kalamata olives
  • 1 small jar salsa
  • 1 (15-ounce can) low sodium vegetable or chicken broth
  • 1 (15-ounce) can chickpeas
  • 1 (4-ounce) can mild diced green chiles

Misc. Dry Goods

  • 1 small package chia seeds (you only need 1 Tbsp so you can buy from bulk bin, if desired)
  • 1 small bag chopped pecans (you only need 2 Tbsp so you can buy from bulk bin, if desired)
  • 1 small package pitted dates (you only need 2 so you can buy from bulk bin, I desired)
  • 1 small package dried pinto beans
  • 1 small package powdered sugar
  • 1 bottle dry white wine

*You can sub gluten-free, if desired.

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