Skinnytaste Meal Plan (July 30-Aug 5)

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®.

Hope everyone is having a great weekend, if you have any suggestions for recipes you want to see next week, let me know! I included the famous Bagel Recipe and Chickpea Egg Salad to make ahead on Sunday so you’ll be ready for the week.

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 (7/30)
B: Easy Bagel Recipe* (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad* (2)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with a green salad** (2)
Totals: Freestyle Points 14, Calories 950***

TUESDAY (7/31)
B: Easy Bagel Recipe (3) with 1 egg (0), 1 ounce avocado (1) and 2 slices tomato (0)
L: Chickpea Egg Salad (2)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 11, Calories 957***

WEDNESDAY (8/1)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Unstuffed Cabbage Bowls (8)
Totals: Freestyle Points 16, Calories 950***

THURSDAY (8/2)
B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), 2 slices each: tomato (0), red onion (0) and cucumber (0)
L: Chickpea Egg Salad (2)
D: Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and corn on the cob (0)
Totals: Freestyle Points 14, Calories 969***

FRIDAY (8/3)
B: Skinny Green Monster Smoothie (7)
L: LEFTOVER Bacon Topped Petite Turkey Meatloaf with BBQ Sauce (6) and an apple (0)
D: Grilled Salmon Kebabs (0) with Corn Tomato Avocado Salad (3)
Totals: Freestyle Points 16, Calories 1,002***

SATURDAY (8/4)
B: Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Greek Nachos (5) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 353***

SUNDAY (8/5)
B: LEFTOVER Roasted Strawberry Banana Bread (3) with 1 cup fruit salad** (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: One Skillet Chicken with Bacon and Green Beans (2) with ¾ cup brown rice (5)
Totals: Freestyle Points 12, Calories 905***

*Make Easy Bagels and Chickpea Egg Salad on Sunday

**Green salad includes 4 cups romaine ½ cup each: tomatoes, cucumber and light vinaigrette. Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6-ounces blueberries

***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.

(more…)

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Spicy Thai Shrimp Salad

This refreshing Thai-style salad with greens, herbs, veggies and shrimp, all tossed in a delicious cashew dressing, is the perfect one-dish summer dinner.

Spicy Thai Shrimp Salad

(more…)

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Corn Tomato Avocado Salad

This Corn Tomato Avocado Salad is summer in a bowl! The perfect side dish with anything you’re grilling, or double the portion as a main dish.

I am taking advantage of summer corn, tomatoes and cucumber and tossed them altogether with avocado for a fresh summer side dish! Other summer salads you may enjoy, this Grilled Corn Salad with Feta or this Corn Salsa with Lime!

(more…)

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Skinnytaste Meal Plan (July 23-July 29)

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®.

Hope everyone is enjoying the summer, it’s going so fast which makes me sad because I am a summer girl, but also excited because it’s getting closer to the release of my new cookbook, Skinnytaste One and Done which comes out Oct 9! For those of you who pre-ordered, you can get 4 free recipes from the book now, with your pre-order. More details here! And 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!). It’s also my wedding anniversary Sunday, we are celebrating by spending a night in the city at the Lotte New York Palace (gorgeous hotel!) and dinner with friends at Il Mulino (first time!).

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 (7/23)
B: Overnight Oats in a Jar (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) and 2 ounces multigrain baguette* (3)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with Sauteed Julienned Summer Vegetables (1)
Totals:  Freestyle™ SP 19, Calories 875**

TUESDAY (7/24)
B: Overnight Oats in a Jar (5)
L:  LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle™ SP 21, Calories 967**

WEDNESDAY (7/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
Totals: Freestyle™ SP 19, Calories 896**

THURSDAY (7/26)
B:  Scrambled eggs (0), 1 ounce avocado (1), 2 tablespoons reduced fat cheddar (1) and sliced tomatoes (0)
L: LEFTOVER Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
D: Za’atar Lamb Chops (4) with Chopped Feta Salad (5)
Totals: Freestyle™ SP 19, Calories 950**

FRIDAY (7/27)
B: Overnight Oats in a Jar (5)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Grilled Clams in Foil ***(2) (Recipe x 2) and Heirloom Tomato Salad (2)
Totals:  Freestyle™ SP 16, Calories 798**

SATURDAY (7/28)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a peach (0)
L: Grilled Chicken and Spinach Salad with Balsamic Vinaigrette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 7 Calories 368**

SUNDAY (7/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: French Bread Pizza Caprese (7)
D: Sweet ‘n Spicy Asian Glazed Grilled Drumsticks (7) with Summer Squash and Chive Pancakes (3)
Totals: Freestyle™ SP 21, Calories 895**

* Freeze remaining 8 ounces baguette and defrost on Sunday for pizza.

**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 chicken for Saturday’s salad, if desired

(more…)

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Chopped Feta Salad

Chopped salad with romaine lettuce, Feta cheese, cucumbers, red onion and dill tossed with a simple red wine vinaigrette. An easy side salad to go with all your Mediterranean dishes.

This is great with grilled chicken, steak or try it with these Za’atar Grilled Lamb Chops!

(more…)

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Za’atar Lamb Chops

Grilled lamb loin chops seasoned with Za’atar, a Mediterranean blend of sumac, thyme, sesame and salt.

My family loves lamb chops, I’ve been making this quick and easy dish all summer long served with a Feta Chopped Salad (recipe coming tomorrow), delish!

(more…)

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Grilled Clams in Foil

Grilled clams cooked in foil packets with zucchini and tomatoes in a garlic white wine sauce – so fast and easy, perfect to make all summer long!

Grilled Clams in Foil

Clams are tender and juicy, and taste sweetly briny. They’re easy to cook by steaming on the grill in foil packets, and are delicious eaten in or out of the shell. If you want a fast meal, this dish take about 10 minutes to make, and even less time to to clean-up!

(more…)

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Skinnytaste Meal Plan (July 16-July 22)

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®.

Hope everyone’s enjoying the summer! I have friends visiting from out of town, so we’ve been soaking in the beach and ocean as much as we can! 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 (7/16)
B: Avocado Toast Egg-in-a-Hole (4)
L: Antipasto Salad (6)
D: Creamy Corn Soup with Queso Fresco and Cilantro (7) and a green salad (2)*
Totals:  Freestyle Points 19, Calories 815**

TUESDAY (7/10)
B: Avocado Toast Egg-in-a-Hole (4)
L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7)
D: Scallop Tostadas (7) (Recipe x 2) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle Points 19, Calories 896**

WEDNESDAY (7/11)
B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7)
D: Sheetpan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 19, Calories 962**

THURSDAY (7/12)
B: 2 scrambled eggs (0), 1 piece toast (3) and a plum (0
L: Italian Chopped Salad (8)
D: Grilled Hawaiian Teriyaki Burger (½ recipe) (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 21, Calories 993**

FRIDAY (7/13)
B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: Italian Chopped Salad (8)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (Recipe x 2) with Easy Garlic Broccolini (1) and 2 ounces multigrain baguette (3)
Totals: Freestyle Points 18, Calories 991**

SATURDAY (7/14)
B: Eggs and Tomato Breakfast Melt (3) with fruit salad*** (0)
L: Mexican Shrimp Cobb Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 6, Calories 523**

SUNDAY (7/15)
B: Chocolate Zucchini Bread (7) with LEFTOVER fruit salad (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 20, Calories 875**

*Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber 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.

***Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6 ounces blueberries

(more…)

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Italian Chopped Salad

Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

It’s low-carb (Keto), gluten-free and easy to whip up! I make this so often, especially when I don’t plan what I am going to have for lunch that I thought I would share. This version is made with Genoa salami, mozzarella, roasted red peppers, tomatoes, cucumbers and lettuce topped with oil and red vinegar. (more…)

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