Skinnytaste Meal Plan (January 14-January 20)

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®.

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®.

This week’s plan I am utilizing leftovers for an easy lunch.
This Instant
Pot Pork Carnitas
 makes enough for several meals. I serve them
with tortillas but you can also serve them over brown rice or a big
salad. I also wanted to share that I will be doing a cooking demo
next Friday in Macy’s Chicago, you can find out more
here
.

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!

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 (1/14)
B: Overnight
Oats in a Jar
(5)
L: Chickpea Tuna
Salad
(0)
D: Veggie
Lasagna Zucchini Boats
(7)

Totals: Freestyle™ SP SP 12, Calories 816*

TUESDAY (1/15)
B: 4-Ingredient
Flourless Banana-Nut Pancakes
(4)
L: Chickpea Tuna
Salad
(0)
D: Instant
Pot Pork Carnitas
** (3) with 2 corn tortillas (3), 2 ounces
avocado (3) and
Quick and Delicioso Cuban Style Black Beans
(1)
Totals: Freestyle™ SP 14, Calories 1,071* 

WEDNESDAY (1/16)
B: Open-Faced
Omelet with Avocado and Pico de Gallo
(1)
L: LEFTOVER Instant
Pot Pork Carnitas
(3) with 2 corn tortillas (3) and 2 ounces
avocado (3)
D: One
Skillet Chicken with Bacon and Green Beans
(2) and ¾ cup brown
rice (5)
Totals: Freestyle™  SP 17, Calories 881*

THURSDAY (1/17)
B: 4-Ingredient
Flourless Banana-Nut Pancakes
(4)
L: LEFTOVER Instant
Pot Pork Carnitas
(3) over 2 cups shredded romaine (0) and 2
ounces avocado (3)
D: Chunky
Beef, Cabbage and Tomato Soup
** (3) with 2 ounces multigrain
baguette (3)
Totals: Freestyle™ SP 16, Calories 895*

FRIDAY (1/18)
B: Open-Faced
Omelet with Avocado and Pico de Gallo
(1)
L: LEFTOVER
Chunky Beef, Cabbage and Tomato Soup
(3) with an apple (0)
D: Shrimp
Cakes
(5) with Creamy
Cauliflower Puree
(1) and
Roasted Broccoli with Smashed Garlic
(2)
Totals: Freestyle™ SP 12, Calories 867*

SATURDAY (1/19)
B: Instant
Pot Steel Cut Oats
(5)
L: 3-Bean
Turkey Chili
(0) with 2 tablespoons shredded cheddar (2) and 1
tablespoon light sour cream (1)
D: DINNER OUT!
Totals:  Freestyle™ SP 8, Calories 543*

SUNDAY (1/20)
B: LEFTOVER Instant
Pot Steel Cut Oats
(5)
L: LEFTOVER
3-Bean Turkey Chili
(0) with 2 tbsps shredded cheddar (2) and 1
tbsp light sour cream (1)
D: Instant
Pot Chicken Parmesan
(4) with 1 cup sautéed zoodles (0)
Totals:  Freestyle™ SP 12, Calories 811*

*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.

*Freeze any leftover you/your family won’t eat


(more…)

Source: FS – All – Food and Nutrition Blogs
Skinnytaste Meal Plan (January 14-January 20)