Skinnytaste Meal Plan (July 2-July 8)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details 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!

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 (7/2)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Zucchini “Meatballs” (5) over 1 cup whole wheat spaghetti (5)
Totals: Freestyle Points 20, Calories 1,024*

TUESDAY (7/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4)
Totals: Freestyle Points 14, Calories 869*

WEDNESDAY (7/4)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Naked Turkey Bruschetta Burger (6)
D: Grilled Pesto Chicken and Tomato Kebabs** (4) with Grilled Peach Watermelon and Burrata Salad (recipe posting Sunday) (4)
Totals: Freestyle Points 17, Calories 1,184*

THURSDAY (7/5)
B: Overnight Oats in a Jar (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 18, Calories 895*

FRIDAY (7/6)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Lobster Tails with Herb Garlic Butter (2) and 1 corn on the cob (0)
Totals: Freestyle Points 10, Calories 981*

SATURDAY (7/8)
B: Asparagus-Pancetta Potato Hash (4)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 501*

SUNDAY (7/9)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Spicy California Shrimp Stack (5)
D: Grilled Pesto Chicken Couscous Bowls (9)
Totals: Freestyle Points 20, Calories 942*

*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.

**Grill an extra chicken breast for lunch Thurs/Fri

(more…)

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Weight Loss Success Stories: Justine Traver

“Leaving a toxic relationship and in a new and healthy one I came to the realization that I needed to finally do something for myself. I joined Weight Watchers, I found a meeting right near my job (no excuses) and dove right in, head on.”

“Food filled a void in my life for a long time. I would eat when I was happy, sad, depressed, anxious. It was an awful cycle of eating like crap, feeling awful, and then doing it all over again. Food never judged me or put me down. I used food as a way to comfort myself for many years. It wasn’t until April of 2017, two years after leaving a toxic relationship and in a new and healthy one that I came to the realization that I needed to finally do something for myself”.

Justine Traver
Clothing Size: 16 down to current size 2
Weight before/after: 190 pounds/125 pounds

Inspiration ahead…

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Skinnytaste Meal Plan (June 25-July 1)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details 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!

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 (6/25)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Cream of Zucchini Soup  (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SmartPoints® 10**, Calories 854*

TUESDAY (6/26)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SmartPoints® 11**, Calories 896*

WEDNESDAY (6/27)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Houston’s Grilled Chicken Salad*** (7)
Totals: Freestyle™ SmartPoints® 17**, Calories 892*

THURSDAY (6/28)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Chipotle’s Cilantro Lime Rice (6) and sliced tomatoes (0)
Totals: Freestyle™ SmartPoints® 20**, Calories 916*

FRIDAY (6/29)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Steamed Mussels with Piri Piri (4) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SmartPoints® 12**, Calories 801*

SATURDAY (6/30)
B: Huevos Rancheros (4) (Recipe x 2) and Tropical Fruit Salad (0)
L: Watermelon, Feta and Arugula Salad in Jars (4)
D: DINNER OUT!
Totals: Freestyle™ SmartPoints® 8**, Calories 481*

SUNDAY (7/1)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Medley (3)
D: Cheese Stuffed Turkey Meatloaf (7) with ½ cup steamed green beans (0)
Totals: Freestyle™ SmartPoints® 17**, Calories 820*

*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 PointsPlus® and SmartPoints® values for these recipes were calculated by Skinnytaste and are not an endorsement by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

***Grill an extra chicken breast for lunch Thurs/Fri

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Grilled Pesto Chicken Couscous Bowls

Juicy grilled chicken, zucchini and tomatoes topped with a light spinach-arugula basil pesto served over couscous.

There’s nothing better than making pesto from scratch! It adds a mouthful of bright summer flavor.

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Chicken Club Lettuce Wrap Sandwich

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make!

Crisp, cool and delicious, I love lettuce wraps! I have been making this BLT Lettuce Wrap for years, a few more favorites are these Asian Chicken Lettuce Wraps and these Steak Taco Lettuce Wraps, just to name a few!

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Houston’s Grilled Chicken Salad

Grilled Chicken Salad with greens and vegetables are tossed in a honey-lime vinaigrette and topped with a delicious peanut sauce.

Trust me, this delicious grilled chicken salad will soon become your summertime staple!

(more…)

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Steamed Mussels with Piri Piri

Steamed mussels get a kick with spicy Piri Piri Sauce which is basically a kicked up chimichurri sauce.

We love mussels, they are so easy and fast to cook yourself! Here I steamed them with white wine, then topped them with this fresh sauce, which adds brightness and tons of flavor. You can serve this as a light dinner with some crusty bread, or as an appetizer.

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Skinnytaste Meal Plan (June 18-June 24)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

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 (6/18)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: Freestyle Points 17, Calories 882*

TUESDAY (6/19)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Taco Stuffed Zucchini Boats (5)
Totals: Freestyle Points 19, Calories 855*

WEDNESDAY (6/20)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Summer Vegetables with Sausage and Potatoes (7)
Totals: Freestyle Points 21, Calories 864*

THURSDAY (6/21)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
Totals: Freestyle Points 21, Calories 848*

FRIDAY (6/22)
B: 2 hard-boiled eggs (0) and 1 cup cherries
L: LEFTOVER Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
D: Cajun Shrimp in Foil (4)
Totals: Freestyle Points 11, Calories 911*

SATURDAY (6/23)
B: Easy Bagel**(3) with 2 strips bacon (2), 1 egg (0), and an orange (0)
L: Summer Pasta Salad with Baby Greens (5)
D: DINNER OUT!
Totals: Freestyle Points 10, Calories 515*

SUNDAY (6/24)
B: LEFTOVER Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup cherries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) (Recipe x 2)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 18, Calories 933*

*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.

**Double Easy Bagel dough for leftovers on Sunday

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Grilled Lobster Tails with Herb Garlic Butter

Grilled Lobster Tails topped with Herb Garlic Butter are a delicious delicacy, and grilling them is super quick and easy!

Grilled Lobster Tails

Compound butters are amazing flavor enhancers for seafood, meat, grilled corn and veggies. This one is made with garlic, fresh herbs and lemon is delicious atop these lobster tails, but you can also use it on grilled halibut, vegetables and corn. I love having at least one variety in my fridge all summer to pull out when the mood strikes.

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