Skinnytaste Meal Plan (March 18-March 24)


posted March 16, 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 Weight Watchers Freestyle™ SmartPoints®.

I’m in Nashville, Tennessee this weekend with my girlfriends, hope you all enjoy the weekend!

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 (3/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill* (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: Veggie Lasagna Zucchini Boats (7)

Totals: Freestyle™ SP 14, Calories 822**

TUESDAY (3/19)
B: ½ cup quick oats (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon
chopped pecans (2), pinch salt
L: Chicken Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: 2 Chicken Enchiladas (8) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 18, Calories 976**

WEDNESDAY (3/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill (1) with 1 ounce avocado (1) and 1 ½ cups mixed greens (0)
D: White Bean Turkey Chili (4) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour cream (1)
and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Calories 930**

THURSDAY (3/21)
B: ½ cup quick oats (4) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon
chopped pecans (2), pinch salt
L: Chickpea Tuna Salad (0) with an apple (0)
D: LEFTOVER White Bean Turkey Chili (4) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour
cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 14, Calories 1,031**

FRIDAY (3/22)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Tuna Salad (0) with an apple (0)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Freestyle™ SP 12, Calories 900**

SATURDAY (3/23)
B: Asparagus and Swiss Cheese Frittata (2) with an orange (0)
L: Pressure Cooker Split  Pea Soup with Ham (1) with 2 ounces multigrain baguette (3)
D: DINNER OUT!

Totals: Freestyle™ SP 6, Calories 600**

SUNDAY (3/24)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 4 slices tomato (0) and 6 slices cucumber (0)
L: LEFTOVER Pressure Cooker Split Pea Soup with Ham (1) with 2 ounces multigrain baguette (3)

D: Chicken and Avocado Soup (4)

Totals: Freestyle™ SP 14, Calories 848**

*Prep Sunday night, 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.

**google doc

Shopping List:

Produce

  • 2 large heads garlic
  • 5 small (4-ounce) Hass avocados
  • 1 large bunch cilantro
  • 2 medium limes
  • 2 medium lemons
  • 4 medium oranges
  • 2 medium apples (any variety)
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh basil
  • 1 small bunch/container fresh chives (can sub scallion greens or parsley as garnish on Split Pea
  • Soup, if desired)
  • 1 small bunch fresh Italian parsley
  • 2 ½ pounds (4 medium) zucchini
  • 1 medium head (about 1 ½ pounds) cauliflower
  • 2 large bunches scallions
  • ½ pound asparagus
  • 1 large cucumber
  • 1 large shallot
  • 1 ¾ pounds broccoli florets
  • 1 small bunch celery
  • 2 large carrots
  • 1 small bunch baby spinach
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 (6-ounce) container fresh blackberries
  • 1 (6-ounce) container fresh berries (your choice)
  • 1 small red bell pepper
  • 4 small and 1 medium tomato
  • 1 small red onion
  • 3 small and 2 medium yellow onion

Meat, Poultry and Fish

  • 1 rotisserie chicken
  • 3 pounds 93% lean ground turkey
  • 1 pound peeled and deveined jumbo shrimp
  • 1 small bone-in ham (or 4 ounces ham + 1 ham bone)
  • 1 ¾ pounds (3) boneless, skinless chicken breasts

Grains*

  • 1 small container quick oats
  • 1 package (7-inch) low-carb whole wheat flour tortillas (I like La Tortilla Factory )
  • 1 small package orzo pasta
  • 2 (8-ounce) multigrain baguettes
  • 1 small package unbleached 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)
  • Vegetable oil
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Chili powder
  • Chipotle chili powder
  • Cumin
  • Oregano
  • Bay leaves
  • Crushed red pepper flakes
  • Red wine vinegar
  • Better than Bouillon
  • Optional bagel toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried
    garlic flakes or dried onion flakes, etc.

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield Farm)
  • 1 (8-ounce) tub light cream cheese
  • 3 ounces reduced fat Swiss cheese
  • 1 large wedge fresh Parmigiano Reggiano cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmigiano in Frittata, if
  • desired)
  • 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
  • 1 (8-ounce) tub light sour cream
  • 1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)
  • 1 small box unsalted butter
  • 1 (8-ounce) container skim or 1 % milk
  • 1 (8-ounce) bag reduced fat shredded Mexican cheese blend

Canned and Jarred

  • 1 (4.5-ounce) can diced green chilies
  • 4 (15.5-ounce) cans of cannellini or navy beans
  • 1 (15-ounce) can chickpeas
  • 1 (6-ounce) can albacore tuna (I like American Tuna)
  • 1 small jar capers
  • 1 (28-ounce) can tomato sauce
  • 1 (15-ounce) can crushed tomatoes
  • 1 small can/jar chipotle peppers in adobo sauce
  • 1 (32-ounce) and 1 (48-ounce) carton regular or reduced sodium chicken broth

Misc. Dry Goods

  • 1 pound dry green split peas
  • 1 small bag chopped walnuts or pecans
  • Baking powder

*You can buy gluten free, if desired