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 2019! This week’s meal plan I have created two dishes for you to make ahead for the week, the Bell Pepper and Potato Frittata for breakfast and the Turkey Taco Salad Meal Prep for lunch.
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 (1/7)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Dad’s Creamy Cauliflower Soup (2) and 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 15, Calories 851**
TUESDAY (1/8)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Turkey Enchilada Stuffed Poblanos Rellenos (6) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 891**
WEDNESDAY (1/9)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cauliflower Rice Chicken Biryani (1)
Totals: Freestyle™ SP 10, Calories 818**
THURSDAY (1/10)
B: Bell Pepper and Potato Frittata (1) with 1 ounce avocado (1) and a pear (0)
L: Taco Salad Meal Prep* (7)
D: Cheddar Corn Chowder with Bacon (7)
Totals: Freestyle™ SP 16, Calories 906**
FRIDAY (1/11)
B: Greek Yogurt with Berries Nuts and Honey (5)
L: LEFTOVER Cheddar Corn Chowder with Bacon (7)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 886**
SATURDAY (1/12)
B: Spinach Ricotta Quiche (5)
L: Chicken and Shrimp Laap (4)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 445**
SUNDAY (1/13)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Tuna Lettuce Wrap with Avocado Dressing (2) (Recipe x2) with an apple (0)
D: Chicken Cacciatore (3) with 1 ½ cups Roasted Spaghetti Squash (0) and a green salad** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 12, Calories 800**
*Prep Sunday night for Mon-Thurs lunch, if desired.
**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.
***Green salad includes 6 cups mixed greens, ½ can chickpeas, 2 scallions and ½ cup: tomatoes, carrots and cucumber.
Via Health & Wellness http://www.rssmix.com/
No comments:
Post a Comment