Skinnytaste Meal Plan (October 7-October 13)

posted October 5, 2019 by Gina

A free 7-day versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing checklist. All recipes embody energy and Weight Watchers SmartPoints®.

As fall lastly begins to settle in (in most locations anyway!) and pumpkin season is upon us- try these straightforward recipes to avoid wasting these seeds! Smoky BBQ Spiced Roasted Pumpkin Seeds and Roasted Pumpkin Seeds. Let me know the way you want them!

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others or swap recipes out for meals you like, you may seek for recipes by course within the index. It’s best to intention for round 1500 energy* per day.

There’s additionally a exact, organized grocery checklist that can make grocery purchasing a lot simpler and far much less aggravating. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the pieces you want readily available to assist hold you on monitor.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail checklist, you may subscribe right here so that you by no means miss a meal plan!

Additionally, for those who don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2019! There was a print error final yr, but it surely’s good now! You may order it right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of four. Some recipes make sufficient leftovers for 2 nights or lunch the following day. Whereas we actually consider there isn’t any one measurement matches all meal plan, we did our greatest to give you one thing that appeals to a variety of people. All the pieces is Weight Watchers pleasant, I included the up to date Weight Watcher Freestyle Factors in your comfort, be happy to swap out any recipes you would like or simply use this for inspiration!

The grocery checklist is complete and contains all the pieces it’s essential make all meals on the plan. I’ve even included model suggestions of merchandise I really like and use usually. Cross verify your cupboards as a result of many condiments you’ll discover I take advantage of usually, so you might have already got lots of them.

And final, however actually not least, this meal plan is versatile and lifelike. There’s lots of wiggle room for cocktails, wholesome snacks, dessert and dinner out. And if mandatory, you may transfer some issues round to make it work together with your schedule. Please let me know for those who’re utilizing these plans, it will assist me determine if I ought to proceed sharing them!

MONDAY (10/7)
B: Broccoli and Cheese Egg Muffins* (1) with a clementine (zero)
L: BLT with Avocado (9) and an apple (zero)
D: Chickpea Tomato Soup (1) and a pair of ounces multigrain baguette (Three) with 1 tablespoon whipped butter (Three)

Totals: Freestyle™ SP 17, Energy 1,037**

TUESDAY (10/Eight)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (zero)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (Three)
D: Crock Pot Kalua Pork (6) in 2 corn tortillas (Three) with 2 ounces avocado (Three) and Fast Cabbage Slaw (2)

Totals: Freestyle™ SP 19, Energy 1,044**

B: Broccoli and Cheese Egg Muffins (1) with a clementine (zero)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (Three)
D: Crock Pot Kalua Pork (6) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 17, Energy 977**

THURSDAY (10/10)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (zero)
L: Turkey sandwich # (7) and an apple (zero)
D: One Skillet Rooster with Bacon and Inexperienced Beans (2) with Immediate Pot Mashed Potatoes (5)

Totals: Freestyle™ SP 15, Energy 930**

FRIDAY (10/11)
B: In a single day Oats in a Jar (5)
L: Turkey sandwich # (7) and an apple (zero)
D: Angel Hair with Shrimp and Asparagus (Eight)

Totals: Freestyle™ SP 20, Energy 983**

SATURDAY (10/12)
B: Pumpkin Cream Cheese Muffins (7) with a pear (zero)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (recipe x 2)

Totals: Freestyle™ SP 9, Energy 613**

SUNDAY (10/13)
B: Pumpkin Cream Cheese Muffins (7) with a clementine (zero)
L: 1 ½ servings of Autumn Salad with Pear and Gorgonzola (7)
D: Roast Rooster with Rosemary and Lemon (5) with Roasted Delicata Squash with Turmeric (2)

Totals: Freestyle™ SP 21, Energy 929**

*Prep Sunday night time, if desired.
**That is only a information, girls ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits,
snacks, dessert, wine, and many others.
# Contains 100 calorie roll/bread, 2 ounces turkey, 2 teaspoons mustard, 1 leaf lettuce, 1 slice purple onion and a pair of ounce

**google doc

Purchasing Record


6 giant clementines (Cuties)1 medium grapefruit3 medium apples (any selection)1 (underneath ripe) mango1 small banana8 medium pears (any selection)½ pound French inexperienced beans1 pound asparagus2 kilos Russet potatoes28 ounces (2) Delicata squash1 (6-ounce) container contemporary blueberries1 small head inexperienced cabbage1 (10-ounce) bag/clamshell blended child greens, spinach or arugula1 small bunch child spinach1 medium lemon1 medium lime1 medium head garlic1 medium shallot1 pound broccoli florets1 medium (5-ounce) and a pair of giant (6-ounce) Hass avocados1 small bunch/container contemporary rosemary1 small bunch contemporary cilantro1 small bunch/container contemporary thyme (can sub ½ teaspoon Herbs de Provence in Skillet Rooster,
if desired)1 small bunch/container contemporary basil (can sub one other contemporary herb or 2 teaspoons dry in Chickpea
Soup, if desired)1 small bunch celery1 medium carrot1 small bag shredded carrots (can sub 1 medium carrot and shred your self, if desired)1 small bunch scallions1 small purple bell pepper1 dry pint grape or cherry tomatoes7 plum tomatoes1 small vine-ripened tomato1 medium yellow onion1 small purple onion

Meat, Poultry and Fish

1 package deal center-cut bacon1 (2-Three pound) trimmed pork shoulder blade roast1 pound boneless, skinless rooster breasts12 ounces giant peeled and deveined shrimp1 (Three-pound) entire chicken4 ounces sliced deli turkey


1 loaf entire grain bread (or 100 calorie deli thins)1 bag dry brown rice (or Three cups pre-cooked)1 (12-ounce) multigrain baguette1 container fast oats1 package deal angel hair pasta1 package deal white entire wheat flour1 package deal unbleached all-purpose flour1 package deal corn tortillas (you want Eight)

Condiments and Spices

Further virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or contemporary peppercorns)Bay leavesLiquid mesquite smokeRed Hawaiian sea salt (or any sea salt)Apple cider vinegarRice vinegarRed wine vinegarReduced sodium soy sauce*Sesame oilSesame seeds (black and white or only one)Dijon mustardYellow mustard (can sub 2 teaspoons Dijon on Turkey Sandwich, if desired)NuNaturals liquid vanilla stevia (or your favourite sweetener)CinnamonHerbs de ProvenceRed pepper flakesCholula sizzling sauceRaw sugarNutmegVanilla extractCoconut oilPumpkin pie spiceHoneyTurmericGarlic powder

Dairy &  Misc. Refrigerated Gadgets

1 dozen giant eggs1 pint liquid egg whites1 (Eight-ounce) block 1/Three much less fats cream cheese1 small container or wedge gorgonzola cheese1 small bag decreased fats shredded cheddar cheese1 pint 1% buttermilk1 (Eight-ounce) tub gentle bitter cream1 wedge contemporary parmesan cheese1 wedge contemporary Pecorino Romano (can sub ¼ cup parmesan in Egg Muffins, if desired)1 (Eight-ounce) tub whipped butter1 pint unsweetened almond milk (or skim or soy)

Canned and Jarred

2 (15-ounce) cans chickpeas1 (28-ounce) can crushed tomatoes1 (32-ounce) carton decreased or low sodium rooster broth1 (14.5-ounce) can rooster broth1 (15-ounce) can pureed pumpkin (not pumpkin pie filling)

Misc. Dry Items

1 small package deal chia seeds (if shopping for from bulk bin, you want ½ tablespoon)1 bottle crisp white wine (akin to Sauvignon Blanc)Baking soda1 small bag pecan halves1 package deal dry lentils (or Three cups pre-cooked)

*You should purchase gluten free, if desired

posted October 5, 2019 by Gina

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