Skinnytaste Meal Plan (April 22-April 28)


posted April 20, 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®.

Happy Saturday! For those of you who made a baked ham for Easter, I included a few recipes to use the leftovers, including this Leftover Ham Bone Soup with Potatoes and Cabbage so don’t throw away that ham bone! I’m also over-the-moon to announce The Skinnytaste By Vremi Air Fryer is finally available for pre-order on Amazon!

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 (4/22)
B: Insanely Good Blueberry Oatmeal Muffins* (4) and a banana (0)
L: Chicken Waldorf Salad* (3) on a whole grain roll (3)
D: Ham and Swiss Crustless Quiche (5) with 2 cups arugula (0) and 1 tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 16, Calories 812 #

TUESDAY (4/23)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a pear (0)
L: Chicken Waldorf Salad (3) on a whole grain roll (3)
D: Steak Taco Lettuce Wraps (4) with Fiesta Lime Rice (2)

Totals: Freestyle™ SP 16, Calories 968 #

WEDNESDAY (4/24)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a banana (0)
L: Chicken Waldorf Salad (3) on a whole grain roll (3)
D: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and a green
salad** (2)

Totals: Freestyle™ SP 17, Calories 969 #

THURSDAY (4/25)
B: Insanely Good Blueberry Oatmeal Muffins (4) and a pear (0)
L: LEFTOVER Ham Bone Soup with Potatoes and Cabbage (2) and a green salad (2)
D: Grilled Bourbon Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 18, Calories 1,069 #

FRIDAY (4/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Ham Bone Soup with Potatoes and Cabbage (2) and a green salad (2)
D: Seattle Asian Salmon Bowl (7)

Totals: Freestyle™ SP 16, Calories 921 #

SATURDAY (4/27)
B: Sausage, Cheese and Veggie Breakfast Casserole (4) and an orange (0)
L: Quickest Cast-Iron Thin Crust Pizza (4) (Recipe x 2) and an apple (0)
D: DINNER OUT!

Totals: Freestyle™ SP 8, Calories 504 #

SUNDAY (4/28)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole (4) and 1 cup grapes (0)
L: Mayo-less Tuna Macaroni Salad (6) (Recipe x 2)
D: Chicken Parmesan Lasagna*** (8) with 1 ½ cups romaine lettuce and 1 ½ tablespoons Skinny Caesar Dressing
(2)

Totals: Freestyle™ SP 20, Calories 1,149 #

*Prep Sunday night, if desired.

**Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾
cup light vinaigrette.  Set aside 2 servings with dressing on the side for lunch Thurs/Fri.

***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.

*google doc

Shopping list:

Produce

  • 2 medium bananas
  • 2 medium pears (any variety)
  • 4 medium oranges
  • 5 medium apples (any variety)
  • 2 pounds red seedless grape
  • 10 ounces (2 medium) Yukon gold potatoes
  • 1 pound asparagus
  • 1 medium English cucumber
  • 1 small cucumber
  • 5 ounces sliced Shiitake mushrooms
  • 1 medium head garlic
  • 1 (10-ounce) package baby arugula
  • 1 (5-ounce) package baby spinach
  • 1 (1-pound) package mixed greens
  • 1 large head Romaine lettuce
  • 1 small head Bibb lettuce
  • 1 small head green cabbage
  • 1 small bunch celery
  • 4 medium carrots
  • 1 pound broccoli florets
  • 2 small (4-ounce) Hass avocados
  • 1 small jalapeno
  • 1 dry pint fresh blueberries
  • 1 medium bunch/container fresh basil
  • 1 large bunch scallions
  • 1 small bunch cilantro
  • 1 (3-inch) piece fresh ginger
  • 1 medium shallot
  • 2 medium lemons
  • 3 medium limes
  • 3 large vine-ripened tomatoes
  • 1 small red onion
  • 1 large yellow onion
  • 1 ounce sprouts (such as daikon radish)

Meat, Poultry and Fish

  • 1 pound thin sirloin steaks
  • 1 pound wild salmon
  • 14 ounces cooked ham PLUS 1 ham bone
  • 4 ½ pounds (9) boneless, skinless chicken breasts
  • 7 ounces (2 links) sweet Italian chicken sausage

Grains*

  • 1 small container quick oats
  • 1 small bag whole white wheat flour
  • 1 package whole grain sandwich rolls (I like Martins)
  • 1 (8-ounce) multigrain baguette
  • 1 medium bag dry brown rice (or 5 cups pre-cooked)
  • 1 small bag long grain rice (or 1 ½ cups pre-cooked. Can sub brown rice in Fiesta Rice, if
    desired)
  • 1 package (6-inch) tortillas (I love Siete gluten-free grain-free cassava tortillas)
  • 1 package small whole wheat or regular pasta (such as elbows)
  • 1 small package seasoned whole wheat breadcrumbs
  • 1 (9-ounce) package no-boil lasagna noodles

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Light mayonnaise
  • Light balsamic vinaigrette dressing
  • Vanilla extract
  • Cumin
  • Garlic powder
  • Oregano
  • BBQ sauce
  • Apple cider vinegar (I like Bragg’s)
  • Red pepper flakes
  • Reduced sodium soy sauce*
  • Sesame seeds
  • Rice wine vinegar
  • Sesame oil
  • Red wine vinegar
  • Dijon mustard
  • Wasabi in tube
  • Mirin

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (4-ounce) block swiss cheese
  • 1 pint half & half
  • 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
  • 1 large wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub ½ cup extra Parmesan in Lasagna, if
    desired)
  • 1 (12-ounce) bottle skim milk
  • 1 (8-ounce) bottle 2% milk
  • 1 (8-ounce) bag and 1 (1-pound) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded whole milk mozzarella cheese (can sub ½ cup part-skim on pizza, if desired)
  • 1 (17.5-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)

Frozen

  • 1 small package corn (I like Trader Joe’s Fire Roasted)

Canned and Jarred

  • 2 jars marinara**
  • 1 small jar unsweetened applesauce
  • 1 (15-ounce) can black beans
  • 1 (15-ounce) can chickpeas
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 (12-ounce) jar roasted red bell peppers
  • 2 (5-ounce) cans albacore tuna
  • 1 small jar capers
  • 1 small can/jar anchovy fillets

Misc. Dry Goods

  • 1 small package brown sugar
  • 1 small package nori (roasted seaweed)
  • Baking powder
  • Baking soda
  • 1 small bag walnut or pecan halves
  • 1 (1.7-ounce) bottle bourbon

*You can sub gluten free, if desired

**To make homemade, double THIS recipe and add 2 (28-ounce) cans crushed tomatoes and bay
leaves to your shopping list.