A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
Meal Plan
So winter and cold weather have hit!! Check out some Slow Cooker recipes so you can have a warm meal waiting on you when you get home, or you can look at my Pressure Cooker recipes if that works better for you.
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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 WW Blue SP 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 (12/9)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Spaghetti with Butternut Leek Parmesan Sauce (8B 8G 8P) and a green salad* (2B 3G 2P)
Totals: Freestyle™ SP 21B 25G 17P, Calories 1,056**
TUESDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P) with 2 tablespoons grated parmesan (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: Freestyle™ SP 13B 22G 13P, Calories 1,023**
WEDNESDAY (12/11)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and
Easy Garlic Broccolini (1B 1G 1P)
Totals: Freestyle™ SP 22B 25G 14P, Calories 1,092**
THURSDAY (12/12)
B: 2 scrambled eggs (0B 4G 0P) with 2 tablespoons grated parmesan (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Roasted Winter Squash Medley (3B 3G 3P)
Totals: Freestyle™ SP 14B 23G 14P, Calories 839**
FRIDAY (12/13)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chickpea Avocado Salad (3B 8G 3P)
D: Air Fryer Salmon with Maple Soy Glaze (2B 7G 2P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: Freestyle™ SP 16B 27G 9P, Calories 1,011**
SATURDAY (12/14)
B: Easy Healthy Turkey Chorizo (3B 3G 3P) with 2 scrambled eggs (0B 4G 0P) and 1 ounce avocado (1B 1G 1P)
L: Minestrone Soup (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P)
D: DINNER OUT!
Totals: Freestyle™ SP 9B 15G 9P, Calories 625**
SUNDAY (12/15)
B: Heart-Shaped Chocolate Chip Banana Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Chicken Thighs with Shallots in Red Wine (8B 8G 8P) with Mashed Cauliflower (2B 2G 2P) and Roasted
Asparagus (0B 0G 0P)
Totals: Freestyle™ SP 24B 26G 24P, Calories 994**
*Green salad includes 6 cups romaine, 1/2 cup each: diced red bell pepper, tomato, cucumber and carrots, chickpeas
and 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.
The post Skinnytaste Meal Plan (December 9-December 15) appeared first on Skinnytaste.