Skinnytaste Meal Plan (October 14-October 20)

posted October 12, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing record. All recipes embody energy and Weight Watchers SmartPoints®.

Lastly! Pumpkin patch and hay journey time! Pumpkin Pie Dip  is one in all my fall favorites! It’s excellent to carry to a celebration, one in all my buddies really serves it in a hollowed out small pumpkin for a festive presentation! Serve with apple slices or ginger snaps (these are further factors although!)

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. You need to purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery record that can make grocery purchasing a lot simpler and far much less worrying. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have all the pieces you want readily available to assist hold you on monitor.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you possibly can subscribe right here so that you by no means miss a meal plan!

Additionally, in case you don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2019! There was a print error final yr, nevertheless it’s excellent now! You’ll be able to order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of Four. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. Whereas we actually consider there isn’t any one dimension matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. Every little thing is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors on your comfort, be at liberty to swap out any recipes you want or simply use this for inspiration!

The grocery record is complete and contains all the pieces that you must make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use typically. Cross test your cupboards as a result of many condiments you’ll discover I take advantage of typically, so you might have already got a variety of them.

And final, however actually not least, this meal plan is versatile and sensible. There’s a lot of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if essential, you possibly can transfer some issues round to make it work together with your schedule. Please let me know in case you’re utilizing these plans, this can assist me resolve if I ought to proceed sharing them!

MONDAY (10/14)
B: 2 hard-boiled eggs (zero) and an orange (zero)
L: Antipasto Salad (6) and 6 Triscuits (three)
D: Creamy Roasted Cauliflower Chowder (6) with a small complete wheat roll (three)
Totals: Freestyle™ SP 18, Energy 885*

TUESDAY (10/15)
B: ⅓ cup fast oats (three) with 1 teaspoon honey (1), ½ an apple, chopped (zero), 1 tablespoon skim milk (zero), 1
tablespoon chopped pecans (2), pinch salt
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small complete wheat roll (three)
D: Gradual Cooker Santa Fe Rooster (zero) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (recipe x 2) (6)

Totals: Freestyle™ SP 24, Energy 952*

B: Avocado Toast with Sunny Facet Egg (Four)
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small complete wheat roll (three)
D: LEFTOVER Gradual Cooker Santa Fe Rooster (zero) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (6)

Totals: Freestyle™ SP 21, Energy 968*

THURSDAY (10/17)
B: Avocado Toast with Sunny Facet Egg (Four)
L: Antipasto Salad (6)
D: Spaghetti Carbonara (10) with a inexperienced salad (2)*

Totals: Freestyle™ SP 22, Energy 1,024*

FRIDAY (10/18)
B: ⅓ cup fast oats (three) with 1 teaspoon honey (1), ½ an apple, chopped (zero), 1 tablespoon skim milk (zero), 1
tablespoon chopped pecans (2), pinch salt
L: Antipasto Salad (6)
D: Mediterranean Sea Bass (Four) with ¾ cup quinoa (5)

Totals: Freestyle™ SP 21, Energy 996*

SATURDAY (10/19)
B: BLT Egg Sandwich (6) (recipe x Four)
L: Pink Lentil Soup (1)

Totals: Freestyle™ SP 7, Energy 543*

SUNDAY (10/20)
B: Yogurt Waffles (Four) with 1 1 tablespoon peanut butter (three) and ½ banana, sliced (zero)
L: LEFTOVER Pink Lentil Soup (1)
D: Skinny Salisbury Steak with Mushroom Gravy # (5) with Skinny Garlic Mashed Potatoes (5) and Roasted
Asparagus (zero)

Totals: Freestyle™ SP 18, Energy 1,036*

*That is only a information, girls ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits,
snacks, dessert, wine, and so on.

**Inexperienced salad contains Four cups blended greens, 2 scallions, ½ cup every: tomatoes, cucumber, chickpeas and a couple of
tablespoons mild French dressing
# Freeze any leftover you/your loved ones gained’t eat.

**google doc

Purchasing Checklist


1 medium orange2 medium bananas1 small apple (any selection)1 medium lemon1 medium lime1 giant head cauliflower1 giant head garlic4 medium carrots1 small bunch celery1 giant cucumber1 small (Four-ounce) Hass avocado8 ounces sliced white mushrooms1 small head Iceberg lettuce1 small head Romaine lettuce2 kilos (Four medium) Yukon gold potatoes1 medium bunch recent cilantro1 small bunch recent Italian parsley1 small bunch/container recent basil1 (5-ounce) bag/clamshell child arugula1 (5-ounce) bag/clamshell child spinach1 pound asparagus2 medium beef steak tomatoes1 dry pint cherry or grape tomatoes1 small fennel bulb1 medium bunch scallions2 medium and 1 giant yellow onion1 small crimson onion

Meat, Poultry and Fish

1 small package deal turkey pepperoni1 packaged sliced prosciutto (you want 6 slices)1 ½ kilos boneless, skinless rooster breasts1 giant package deal center-cut bacon (you want 18 slices)1 pound 93% lean floor beef1 pound 93% lean floor turkey2 kilos (Four) skinless Chilean sea bass fillets (can sub different agency white fish akin to halibut, cod
or striped bass)


1 small package deal fast oats1 small field Triscuit crackers1 package deal all-purpose flour1 package deal small complete wheat rolls (I like Martin’s)1 small package deal plain breadcrumbs1 package deal further lengthy or basmati dry rice1 loaf mild or skinny sliced complete grain bread1 package deal dry quinoa (or three cups pre-cooked)1 package deal spaghetti (I like Delallo)

Condiments and Spices

Additional virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)HoneyRed wine vinegarBay leavesThymeGarlic powderOnion powderCuminCayenne pepperHot sauce (non-obligatory, for Avocado Toast)Worcestershire sauceMustard powderLight French dressing (or make your personal with elements in record)White vinegarLight mayonnaiseTurmericVanilla extractCrushed crimson pepper flakes

Dairy & Misc. Refrigerated Gadgets

1 18-pack giant eggs1 small field unsalted butter1 (Eight-ounce) bag shredded cheddar cheese1 (Eight-ounce) bag shredded part-skim mozzarella1 (6-ounce) container plain nonfat yogurt1 small container mild bitter cream1 small tub whipped butter (can sub unsalted butter with a pinch of salt in Mashed Potatoes, if
desired)1 small wedge Parmigiano Reggiano1 small wedge Pecorino Romano1 pint unsweetened almond milk (can sub skim or low fats milk [buy a quart rather than pint] in
Yogurt Waffles, if desired)1 pint skim or low fats milk


1 (Eight-ounce) package deal corn kernels

Canned and Jarred

1 medium jar pitted Kalamata olives1 small jar peanut butter1 small jar pepperoncini1 small jar roasted crimson peppers, in water (or purchase 1 giant recent pepper and roast your self)1 small jar Giardiniera1 (14.Four-ounce) can diced tomatoes with delicate inexperienced chilies1 (15-ounce) can black beans1 (15-ounce) can chickpeas1 (28-ounce) can complete peeled tomatoes1 (32-ounce) carton vegetable broth1 (32-ounce) and 1 (48-ounce) carton rooster broth1 (Eight-ounce) carton low sodium rooster broth1 (32-ounce) carton beef broth1 (Four-ounce) can or (Four.5-ounce) tube tomato paste

Misc. Dry Items

1 bottle dry white wine1 pound dry crimson or yellow lentilsBaking powder1 small package deal chopped pecans

*You should buy gluten free, if desired

posted October 12, 2019 by Gina

Leave a Reply

Your email address will not be published. Required fields are marked *