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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®.
I love seeing so many of you cooking from my new cookbook, One and Done! If you’re using it and loving it, don’t forget to leave a review (for those who did, thank you!). Some exciting news, I have been working hard these past few months on a NEW cookbook, it’s an air fryer cookbook which comes out May 7 2019! And as you may already know, The Skinnytaste by Vremi Air Fryer will be available March 2019 just in time for the cookbook. Sign up here for updates!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. 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’splentyof wiggle room for co*cktails, 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 (11/5)
B: Baked Oatmeal with Pumpkin and Bananas *(5)
L: Greek Chickpea Salad* (6)\
D: Loaded Vegetarian Baked Sweet Potato (8)
Totals: Freestyle™ SP 19, Calories 829**
TUESDAY (11/6)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Turkey Chili Taco Soup (0) with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 13, Calories 833**
WEDNESDAY (11/7)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: LEFTOVER Turkey Chili Taco Soup (0) with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 13, Calories 833**
THURSDAY (11/8)
B: Baked Oatmeal with Pumpkin and Bananas (5)
L: Greek Chickpea Salad (6)
D: Chicken Barley Soup (3) with Chopped Wedge Salad (4)
Totals: Freestyle™ SP 18, Calories 912**
FRIDAY (11/9)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Chicken Barley Soup (3)
D: Blackened Scallops with Horseradish Sauce (2) with ¾ cup brown rice (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 16, Calories 916**
SATURDAY (11/10)
B: Hash Brown Recipe (3) with 2 eggs (0) and an orange (0)
L: The Skinny Tuna Melt (4) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle™ SP 7, Calories 566**
SUNDAY (11/11)
B: Asparagus-Pancetta Potato Hash (4)
L: Baby Greens with Goat Cheese, Beets and Candied Pecans (9)
D: Easy Macaroni Casserole ***(5)
Totals: Freestyle™ SP 18, Calories 822**
*Prep Sunday night, if desired
**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
Shopping List:
Produce
- 3 medium ripe bananas (the riper the better)
- 4 medium sweet potatoes
- 2 small (4 ounce) Hass avocados
- 4 medium oranges
- 2 medium (7 ounce) Russet potatoes
- 4 small red beets
- 1 large head Romaine lettuce
- 1 (6-ounce) container fresh berries (your choice)
- ¾ pound fresh green beans
- 1 pound Yukon gold potatoes
- ½ pound asparagus
- 1 large shallot
- 1 (10-ounce) bag/clamshell mixed baby greens
- 1 small bunch celery
- 1 small bunch fresh Italian parsley
- 3 small vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 medium green bell pepper
- 3 medium red bell peppers
- 5 Persian cucumbers or 1 large English cucumber
- 1 large bunch scallions
- 2.5 ounces mushrooms (sliced or whole)
- 1 medium bunch carrots
- 1 small head garlic
- 1 medium red onion
- 2 medium yellow onions
- 3 small lemons
- 1 small bunch/container fresh oregano
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- ½ pounds bone-in chicken breast
- 1 package center-cut bacon
- 1 ¼ pounds (16 large) sea scallops
- 2 ounces pancetta (can sub bacon in Asparagus Pancetta Hash, if desired)
Grains
- 1 small container quick oats*
- 1 small package dry barley
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small bag all-purpose flour*
- ½ loaf sliced whole grain bread
- 1 package whole wheat elbow pasta (I like Delallo)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Cinnamon
- Pumpkin Pie spice
- Nutmeg
- Vanilla extract
- Taco Seasoning (can sub another packet of Reduced Sodium Taco Seasoning, if desired)
- Chili powder
- Paprika
- Cumin
- Reduced Sodium Taco Seasoning
- Bay leaves
- Light mayonnaise
- Cayenne
- Garlic powder
- White wine vinegar
- Thyme
- Oregano
- Dijon mustard
- Onion powder
- Red wine vinegar
- Balsamic vinegar
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (4 ounce) Chavrie goat cheese log
- 1 (4 ounce) block fresh feta
- 1 wedge/package blue cheese
- 1 small wedge Parmesan cheese
- 1 small box butter
- 1 (8-ounce) tub reduced fat sour cream
- 2 (6-ounce) containers nonfat plain Greek yogurt
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 (8-ounce) container skim milk
- 1 (8-ounce) bag reduced fat shredded cheddar or Mexican cheese blend
- 1 small package sliced reduced fat cheddar cheese
Frozen
- 1 (16-ounce) bag frozen corn
- Canned and Jarred
- 1 (15-ounce) can pumpkin
- 1 (15-ounce) can chickpeas
- 1 jar Kalamata or Gaeta olives
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (15-ounce) can no salt added kidney beans
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat free refried beans
- 2 (4.5-ounce) cans tuna in water
- 1 (14.5-ounce) can petite diced tomatoes
- 1 jar marinara sauce
- 1 small jar prepared horseradish
- 1 small jar mild or spicy salsa
- 1 (15-ounce) can black beans
- 2 (32-ounce) cartons and 1 (15-ounce) can reduced sodium chicken broth
Misc. Dry Goods
- 1 small bag glazed pecans (or make your own with ingredients in list)
- 1 small box/bag brown sugar
- 1 small package chopped pecans or walnuts
- Baking powder
*Can buy gluten free, if desired
