Houston’s (Lightened-Up) Kale Salad with Peanut Vinaigrette is satisfying, made with a combo of grilled chicken, kale, cabbage, carrots, peanuts, scallions, cilantro and mint tossed in a light peanut-sesame dressing.
Kale Salad is perfect for fall, my two favorites are this Roasted Sweet Potato Kale Salad, and this Harvest Kale Salad, this peanut version is a great new addition!
Cozy and comforting, Potato Leek Soup combines potatoes, leeks and broth for a simple homemade soup the whole family will love!
This is the kind of soup that is so simple to make yet tastes like you really know your way around the kitchen. I grew up loving this classic soup as a kid, and eating it always brings me back to a happy place.
Moist and delicious Maple Pecan Banana Muffins, so good you won’t believe they are light!
These banana nut muffins are slightly adapted from my low fat banana nut bread recipe. Here I wanted to use pecans, pure maple syrup and some maple sugar I purchased, but if you don’t have maple sugar any sugar would work. What I love about making these banana muffins is that they come out so moist, and I only use 2 tablespoons of butter in the whole batch! If you prefer, you can also make them in a loaf pan to make them into a wonderful banana nut bread.
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®.
Happy October! My favorite month and also my birthday week!! And just a few days and Skinnytaste One and Done Cookbook will be arriving to everyone’s door if you pre-ordered! And for those asking, all the WW points for all three books are listed in the cookbook index.
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!
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 (10/1)
B: Petite Crustless Quiche* (5) and a banana (0)
L: 2 servings Heirloom Tomato Sandwich (8)
D: Minestrone Soup (2) with Easy Garlic Knots (2)
Totals: Freestyle™ SP 17, Calories 924**
TUESDAY (10/2)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Skillet Cauliflower “Arroz” con Pollo (8)
Totals: Freestyle™ SP 17, Calories 1,060**
WEDNESDAY (10/3)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Cuban Picadillo***(3) over ¾ cup brown rice (5) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 1,049**
THURSDAY (10/4)
B: Petite Crustless Quiche* (5) and a banana (0)
L: Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Chicken Marsala Meatballs (5) with Roasted Spaghetti Squash (0)
Totals: Freestyle™ SP 19, Calories 913**
FRIDAY (10/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Flounder Milanese with Arugula and Tomatoes (3) and Creamy Cauliflower Puree (1)
Totals: Freestyle™ SP 18, Calories 833**
SATURDAY (10/6)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3)
L: Chicken and Lentil Soup (1)
D: DINNER OUT!
Totals: Freestyle™ SP 4, Calories 490**
SUNDAY (10/7)
B: Applesauce Nut Bread# (5) with 1 cup mixed berries (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Pork Chops and Applesauce (4) with Skinny Buttermilk Mashed Potatoes with Chives (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 16, Calories 842**
*Freeze any leftover you/your family won’t eat.
**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.
***Make a quesadilla Wed night with leftover Picadillo for lunch Thurs and Fri.
#Make applesauce Saturday.
Homemade apple sauce doesn’t get easier than using your slow cooker!!
Nothing beats homemade apple sauce, making it in the crock pot is easy and your house will smell divine while the apples and cinnamon simmer all day long. The hardest part about making this sauce is peeling the apples (which is not hard at all!). I love using it in my homemade Applesauce Nut Bread, or with Pork Chops and Apple Sauce, so good!
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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®.
Guys, only a few weeks before my new cookbook, Skinnytaste One and Done comes out!! If you pre-ordered, don’t forget to fill this form out download the 40-page bonus pack today which includes 3 exclusive recipes that will never be posted on my website. One of them, the Air Fryer Parmesan Salmon is included in this weeks meal plan, so you will need the bonus pack to make it!
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!
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 (9/24)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Pumpkin Mac and Cheese with Roasted Veggies*(10)
Totals: Freestyle™ SP 15, Calories 852**
TUESDAY (9/25)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 18, Calories 849**
WEDNESDAY (9/26)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: LEFTOVER Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 12, Calories 884**
THURSDAY (9/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Cilantro Chicken Salad(1) in ½ an avocado (3) and an apple (0)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle™ SP 12, Calories 804**
FRIDAY (9/28)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Cilantro Chicken Salad (1) in ½ an avocado (3) and an apple (0)
D: Air-Fryer Lemon Parmesan Salmon (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 14, Calories 994**
SATURDAY (9/29)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 541**
SUNDAY (9/30)
B: Whole Wheat Pumpkin Pecan Pancakes (8) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Baked Potato Soup (5) with a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 20, Calories 847**
*Freeze any leftover you/your family won’t eat
**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.
***Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.
This easy, Cinnamon Apple Crisp is perfect for fall, lightly sweetened with raisins and honey with a crisp, oat topping.
There’s nothing quite like the smell of apples and cinnamon coming out of your oven on a crisp, fall day. This cinnamon apple crisp is a perfect fall dessert, when apples are at their peak.
