Skinnytaste Meal Plan (October 7-October 13)

posted October 5, 2019 by Gina

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

As fall lastly begins to settle in (in most locations anyway!) and pumpkin season is upon us- try these simple recipes to avoid wasting these seeds! Smoky BBQ Spiced Roasted Pumpkin Seeds and Roasted Pumpkin Seeds. Let me understand how you want them!

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to 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 many others or swap recipes out for meals you favor, you’ll be able to 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 listing that may make grocery procuring a lot simpler and far much less aggravating. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every thing you want available to assist maintain you on monitor.

Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Additionally, should 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 12 months, however 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 imagine there isn’t any one dimension matches all meal plan, we did our greatest to provide you with one thing that appeals to a variety of people. Every part is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors on your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery listing is complete and contains every thing you could make all meals on the plan. I’ve even included model suggestions of merchandise I like and use typically. Cross verify your cupboards as a result of many condiments you’ll discover I exploit typically, so it’s possible you’ll have already got a number of them.

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

MONDAY (10/7)
B: Broccoli and Cheese Egg Muffins* (1) with a clementine (zero)
L: BLT with Avocado (9) and an apple (zero)
D: Chickpea Tomato Soup (1) and a pair of ounces multigrain baguette (Three) with 1 tablespoon whipped butter (Three)

Totals: Freestyle™ SP 17, Energy 1,037**

TUESDAY (10/Eight)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (zero)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (Three)
D: Crock Pot Kalua Pork (6) in 2 corn tortillas (Three) with 2 ounces avocado (Three) and Fast Cabbage Slaw (2)

Totals: Freestyle™ SP 19, Energy 1,044**

B: Broccoli and Cheese Egg Muffins (1) with a clementine (zero)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (Three)
D: Crock Pot Kalua Pork (6) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 17, Energy 977**

THURSDAY (10/10)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (zero)
L: Turkey sandwich # (7) and an apple (zero)
D: One Skillet Rooster with Bacon and Inexperienced Beans (2) with Prompt Pot Mashed Potatoes (5)

Totals: Freestyle™ SP 15, Energy 930**

FRIDAY (10/11)
B: In a single day Oats in a Jar (5)
L: Turkey sandwich # (7) and an apple (zero)
D: Angel Hair with Shrimp and Asparagus (Eight)

Totals: Freestyle™ SP 20, Energy 983**

SATURDAY (10/12)
B: Pumpkin Cream Cheese Muffins (7) with a pear (zero)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (recipe x 2)

Totals: Freestyle™ SP 9, Energy 613**

SUNDAY (10/13)
B: Pumpkin Cream Cheese Muffins (7) with a clementine (zero)
L: 1 ½ servings of Autumn Salad with Pear and Gorgonzola (7)
D: Roast Rooster with Rosemary and Lemon (5) with Roasted Delicata Squash with Turmeric (2)

Totals: Freestyle™ SP 21, Energy 929**

*Prep Sunday night time, if desired.
**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 corresponding to espresso, drinks, fruits,
snacks, dessert, wine, and many others.
# Contains 100 calorie roll/bread, 2 ounces turkey, 2 teaspoons mustard, 1 leaf lettuce, 1 slice purple onion and a pair of ounce

**google doc

Purchasing Listing


6 massive clementines (Cuties)1 medium grapefruit3 medium apples (any selection)1 (beneath ripe) mango1 small banana8 medium pears (any selection)½ pound French inexperienced beans1 pound asparagus2 kilos Russet potatoes28 ounces (2) Delicata squash1 (6-ounce) container contemporary blueberries1 small head inexperienced cabbage1 (10-ounce) bag/clamshell combined child greens, spinach or arugula1 small bunch child spinach1 medium lemon1 medium lime1 medium head garlic1 medium shallot1 pound broccoli florets1 medium (5-ounce) and a pair of massive (6-ounce) Hass avocados1 small bunch/container contemporary rosemary1 small bunch contemporary cilantro1 small bunch/container contemporary thyme (can sub ½ teaspoon Herbs de Provence in Skillet Rooster,
if desired)1 small bunch/container contemporary basil (can sub one other contemporary herb or 2 teaspoons dry in Chickpea
Soup, if desired)1 small bunch celery1 medium carrot1 small bag shredded carrots (can sub 1 medium carrot and shred your self, if desired)1 small bunch scallions1 small purple bell pepper1 dry pint grape or cherry tomatoes7 plum tomatoes1 small vine-ripened tomato1 medium yellow onion1 small purple onion

Meat, Poultry and Fish

1 bundle center-cut bacon1 (2-Three pound) trimmed pork shoulder blade roast1 pound boneless, skinless hen breasts12 ounces massive peeled and deveined shrimp1 (Three-pound) complete chicken4 ounces sliced deli turkey


1 loaf complete grain bread (or 100 calorie deli thins)1 bag dry brown rice (or Three cups pre-cooked)1 (12-ounce) multigrain baguette1 container fast oats1 bundle angel hair pasta1 bundle white complete wheat flour1 bundle unbleached all-purpose flour1 bundle corn tortillas (you want Eight)

Condiments and Spices

Further virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)Bay leavesLiquid mesquite smokeRed Hawaiian sea salt (or any sea salt)Apple cider vinegarRice vinegarRed wine vinegarReduced sodium soy sauce*Sesame oilSesame seeds (black and white or only one)Dijon mustardYellow mustard (can sub 2 teaspoons Dijon on Turkey Sandwich, if desired)NuNaturals liquid vanilla stevia (or your favourite sweetener)CinnamonHerbs de ProvenceRed pepper flakesCholula sizzling sauceRaw sugarNutmegVanilla extractCoconut oilPumpkin pie spiceHoneyTurmericGarlic powder

Dairy &  Misc. Refrigerated Objects

1 dozen massive eggs1 pint liquid egg whites1 (Eight-ounce) block 1/Three much less fats cream cheese1 small container or wedge gorgonzola cheese1 small bag lowered fats shredded cheddar cheese1 pint 1% buttermilk1 (Eight-ounce) tub gentle bitter cream1 wedge contemporary parmesan cheese1 wedge contemporary Pecorino Romano (can sub ¼ cup parmesan in Egg Muffins, if desired)1 (Eight-ounce) tub whipped butter1 pint unsweetened almond milk (or skim or soy)

Canned and Jarred

2 (15-ounce) cans chickpeas1 (28-ounce) can crushed tomatoes1 (32-ounce) carton lowered or low sodium hen broth1 (14.5-ounce) can hen broth1 (15-ounce) can pureed pumpkin (not pumpkin pie filling)

Misc. Dry Items

1 small bundle chia seeds (if shopping for from bulk bin, you want ½ tablespoon)1 bottle crisp white wine (corresponding to Sauvignon Blanc)Baking soda1 small bag pecan halves1 bundle dry lentils (or Three cups pre-cooked)

*You should purchase gluten free, if desired

posted October 5, 2019 by Gina

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