Skinnytaste Meal Plan (January 21- January 27)

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®.

I just had an exciting week in Chicago promoting my cookbook Skinnytaste One and Done on Windy City Live and doing a cooking demo at Macy’s on State Street. Here’s the segment if you want to watch!

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 (1/21)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)

Totals: Freestyle™ SP 17, Calories 915**

TUESDAY (1/22)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D:  Cheesy Rotisserie Chicken Enchilada Skillet (9)
Totals: Freestyle™ SP 20, Calories 980**

WEDNESDAY (1/23)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) over 2 cups arugula (0) and an orange (0)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle™  SP 15, Calories 833**

THURSDAY (1/24)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: LEFTOVER Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D: Quick Beef Chili (4) with 2 tablespoons cheddar (2), and 1 ounce avocado (1)
Totals: Freestyle™ SP 15, Calories 869**

FRIDAY (1/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 19, Calories 1,021**

SATURDAY (1/26)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L: Hummus Avocado Toast (6) (Recipe x 4)
D: DINNER OUT!
Totals:  Freestyle™ SP 9, Calories 446**

SUNDAY (1/27)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L:  Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2)
D: Giant Turkey Meatball  Parmesan (6) with Broccoli and Orzo (4)
Totals:  Freestyle™ SP 20, Calories 995**

*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…)

source Skinnytaste http://bit.ly/2AQnAIM

Red Lentil Soup with Spinach

This delicious, Middle Eastern inspired Lentil Soup, made with red lentils, turmeric, spinach, carrots and lemon will exceed your expectations. It’s golden in color, and very easy to make and leftovers are freezer-friendly.

I love lentils and lentil soup. One of my go-to’s are my Chicken and Lentil Soup. I wanted to recreate a lentil soup I had at a Persian restaurant and knew this would be amazing! Directions included for Dutch oven or Instant Pot!

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source Skinnytaste http://bit.ly/2H9E1p8

Cheesy Rotisserie Chicken Enchilada Skillet

This Cheesy Rotisserie Chicken Enchilada Skillet dinner is about as fast as enchiladas can get, and that’s because it’s not really enchiladas—it’s a tortilla casserole made all in one cooking vessel.

I’m obsessed with Chicken Enchiladas, so I loved this easy skillet version! I used my homemade enchilada sauce which I usually double and keep in the freezer because it’s so dang good, but you can use jarred if you wish!

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source Skinnytaste http://bit.ly/2CqyFQG

Classic Egg Salad

This classic egg salad recipe can be enjoyed for breakfast on toast, or for lunch in a wrap, over salad or in a sandwich. Sometimes I just eat it with a spoon right out of the container!

It’s funny how I have so many variations of egg salad recipes on my site, like this Chickpea Egg Salad and this Avocado Egg Salad, yet don’t have this classic, which I eat all the time. Problem solved! I make a batch of Instant Pot Hard Boiled Eggs and make this on the weekend to have for the week. You can easily double or triple this recipe.

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source Skinnytaste http://bit.ly/2FwR8hY

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®.

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 Skinnytaste http://bit.ly/2Fm57Yp

Instant Pot Chicken Parmesan

This quick and easy Chicken Parmesan is the answer to your weeknight dreams!! And since it’s made in the Instant Pot, it’s ready in minutes!

Don’t get me wrong, my family LOVES my Baked Chicken Parmesan recipe, so I was skeptical. No breading, no frying – sign me up! And since we are cutting down on the carbs this month, this was a no-brainer! Of course, if your family wants their pasta, feel free to serve it on the side (I had mine with zucchini noodles).

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source Skinnytaste http://bit.ly/2ABfN1m

Chicken and Avocado Soup

This Chicken and Avocado Soup with lime, scallions and cilantro is my go-to when I want comfort food with Latin flavors.

It’s also really easy to make, and comes together in less than 30 minutes! The avocado adds a creaminess and richness to the light broth and is naturally low-carb, keto and Whole30 friendly. If you wish, you can also add tortillas or serve it with rice on the side.

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source Skinnytaste http://bit.ly/2BbE247