Weight loss diet 14-Day Healthy Meal Plan (April 20-May 3) thumbnail

Weight loss diet 14-Day Healthy Meal Plan (April 20-May 3)

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weight loss diet posted April 18, 2020 by GinaA free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.14-Day Healthy Meal PlanI hope this find everyone  safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Please note that the first week focuses more on more fragile, fresh ingredients while the second week uses heartier produce and more canned/frozen goods. Make sure to glance through the recipes and cross check both lists with what you already have on hand. There will be some ingredients left over in week 1 (like oats, some fresh herbs, and spices) that you will be able to use in week 2.  Also, you may be able to combine ingredients on both lists to get a bigger container (such as milk or eggs).As I posted last week,  here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.Lastly, if you’re on Facebook join the 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!Week 1 (April 20-April 26)MONDAY (4/20) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P) L: 3 Skinny Baked Mozzarella Sticks (3B 4G 3P) with Quick Marinara Sauce* (0B 1G 0P) and 2 cups chopped romaine with 1 tablespoon light Caesar dressing (2B 2G 2P) D: Lebanese Lentil Soup (2B 6G 1P) with ½ whole wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)Totals: WW Points 13B 21G 12P, Calories 892**TUESDAY (4/21) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P) L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) D: Chicken Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) (recipe x 2)Totals: WW Points 14B 21G 10P, Calories 928**WEDNESDAY (4/22) B:  ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) D: Oven “Fried” Breaded Pork Chops (7B 7G 7P) with Spiralized Apple and Cabbage Slaw (2B 2G 2P)Totals: WW Points 18B 21G 15P, Calories 961**THURSDAY (4/23) B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: The Skinny Tuna Melt (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P) D: Baked Chicken Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P) Totals: WW Points 12B 17G 12P, Calories 878**FRIDAY (4/24) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)Totals: WW Points 21B 26G 16P, Calories 1,002**SATURDAY (4/25) B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P) L: Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: ORDER IN!Totals: WW Points 12B 13G 10P, Calories 522**SUNDAY (4/26) B: Banana Nut Bread (4B 5G 5P) with 1 cup mixed berries (0B 0G 0P) L: LEFTOVER Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)Totals: WW Points 19B 22G 14P, Calories 923***Save 1 cup marinara for Chicken Parm on Thurs. Freeze any leftover pita you/your family won’t eat.Week 2 (April 27-May 3)MONDAY (4/27) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: Fiesta Bean Salad (4B 8G 4P) D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) Totals: WW Points 16B 21G 13P, Calories 875*TUESDAY (4/28) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) D: Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)Totals: WW Points 20B 25G 17P, Calories 974*WEDNESDAY (4/29) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: Easy Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P) D: LEFTOVER Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)Totals: WW Points 13B 24G 13P, Calories 1,005*THURSDAY (4/30) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P) (recipe x 4)Totals: WW Points 29B 29G 25P, Calories 1,104*FRIDAY (5/1) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P) Totals: WW Points 21B 25G 16P, Calories 1,121*SATURDAY (5/2) B: Instant Pot Steel Cut Oats (5B 5G 1P) L: Cilantro Chicken Salad (1B 3G 1P) (recipe x 2) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: ORDER IN!Totals: WW Points 9B 11G 5P, Calories 623*SUNDAY (5/3) B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)L: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P) D: Skinny Tuna Noodle Casserole (7B 8G 4P) with 1 cup mixed vegetables (0B 0G 0P) Totals: WW Points 16B 19G 9P, Calories 886**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.**Google docWeek 1 Shopping List (April 20-April 26)Produce9 medium apples (1 Granny Smith, 8 any variety)8 medium oranges4 medium pears (any variety)2 medium lemons3 medium limes8 medium bananas1 (12-ounce) container fresh strawberries1 dry pint fresh blueberries1 (6-ounce) container fresh raspberries or blackberries3 medium heads garlic1 medium head cauliflower2 pounds (4 medium) Yukon Gold potatoes2 large sweet potatoes5 medium (5-ounce) Hass avocados1 pound fresh asparagus2 small jalapenos1 (4-inch) piece ginger1 large red bell pepper1 large zucchini1 small cucumber1 small bunch celery1 small and 2 large carrots1 small head red or green cabbage1 (1-pound) bag/clamshell fresh baby spinach1 (1-pound) bag/clamshell fresh mixed greens2 small heads Romaine lettuce1 large bunch Lacinato kale or Swiss chard1 large bunch scallions2 large bunches fresh cilantro1 small bunch fresh basil1 small bunch fresh dill (can sub 1 teaspoon dry dill or 1 tablespoon fresh chives in Tzatziki, if desired)1 small bunch fresh chives1 small plum tomato1 medium vine-ripened tomato1 medium white onion2 small and 1 medium yellow onion1 small red onionMeat, Poultry and Fish2 ¾ pounds boneless, skinless chicken breasts1 ¼ pounds (4) salmon fillets1 pound 93% lean ground chicken1 pound 95% lean ground beef1 1/3 pounds 99% lean ground turkey2 pounds (6) thick center-cut boneless pork chops (can reduce to 4 for a family of 4, if desired)Grains*1 loaf whole grain sliced bread1 package seasoned regular or whole wheat breadcrumbs1 package panko breadcrumbs1 medium package unbleached all-purpose flour1 small package whole wheat pitas1 package (7-inch) low carb whole wheat flour tortillas (I use La Tortilla Factory)1 small package cornflakes or cornflake crumbs1 package orzo pasta1 small package quick oats1 small package dry brown rice (or 3 cups pre-cooked)Condiments and Dry SpicesExtra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Hot sauce (optional, for Avocado Toast)ParsleyChipotle chili powderChili powderCuminOreganoBay leavesRed wine vinegarPaprikaSmoked paprikaGarlic powderOnion powderGolden balsamic vinegarPoppy seedsHoneyVanilla extractLight vinaigrette (or make your own with ingredients in list)Regular or light mayonnaiseCrushed red pepper flakesOptional Bagel Ball toppings: everything bagel seasoning, sesame seeds, dried garlic flakes, dried onion flakes**KetchupWorcestershire sauceMarjoramCinnamonDairy & Misc. Refrigerated Items1 18-pack large eggs1 package part-skim reduced sodium string cheese (I like Sargento)1 bottle light Caesar dressing (or ingredients to make your own)1 large wedge fresh Parmesan cheese2 (32-ounce) containers plain nonfat Greek yogurt (I recommend Stonyfield or Fage)1 (8-ounce) bag shredded reduced fat Mexican cheese blend1 (8-ounce) bag reduced fat shredded mozzarella cheese (I use Polly-O)1 (8-ounce) container unsweetened vanilla almond milk1 (8-ounce) box reduced fat cream cheese1 small tub light sour cream1 (4-ounce) package goat cheese (optional, for Chicken Chili)1 box butter1 package reduced fat sliced cheddar cheese (can sub shredded cheese on Tuna Melt, if desired)1 (8-ounce) bottle skim milkCanned and Jarred2 (32-ounce) cartons vegetable broth1 (32-ounce) carton reduced sodium chicken broth1 small can/jar chipotle chilis in adobo2 (15-ounce) cans black beans1 (14-ounce) can petite diced tomatoes1 (28-ounce) can crushed tomatoes2 (4.5-ounce) cans tuna in water1 small jar unsweetened apple sauce1 (8-ounce) and 1 (15-ounce) can tomato sauceMisc. Dry Goods1 (1-pound) package dry green lentilsBaking powderBaking soda1 small package light brown sugar1 small package raw sugar1 medium package chopped walnuts (you need ¾ cup)*You can buy gluten free, if desiredWeek 2 Shopping List (April 27-May 3)Produce8 medium pears (any variety)3 pounds seedless grapes4 medium apples (any variety)12 medium oranges5 medium bananas1 (6-ounce) container fresh blueberries8 medium limes1 small head garlic4 heads baby bok choy1 medium zucchini1 large English cucumber4 ounces shiitake mushrooms10 ounces baby bella mushrooms1 (1-inch) piece ginger4 medium Yukon Gold or Russet potatoes2 pounds broccoli florets1 (2-pound) bag baby carrots1 medium (5-ounce) Hass avocado1 large bunch fresh cilantro1 small bunch fresh Italian parsley1 medium bunch scallions1 dry pint cherry or grape tomatoes1 small red onion1 large yellow onionMeat, Poultry and Fish2 ¾ pounds boneless, skinless chicken breasts1 large package sliced salami1 ¼ pounds peeled and deveined shrimp1 pound 93% lean ground turkeyGrains*1 package regular, whole wheat or high fiber elbow pasta1 package No-Yolk noodles1 package sliced whole grain bread1 small package unbleached all-purpose flour1 large box Triscuits1 package whole wheat hamburger buns1 small package quick oats1 small package steel cut oats1 package whole wheat or regular seasoned breadcrumbs1 small package dry extra long white or basmati rice1 small package dry brown riceCondiments and SpicesExtra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)CuminCrushed red pepper flakesGarlic powderOnion powderCuminCayenne pepperSoy sauce*Sesame oilVanilla extractCinnamon sticksGround cinnamonPure maple syrupLight mayonnaiseChile powderNutmegDairy & Misc. Refrigerated Items2 dozen large eggs1 (16-ounce) package reduced fat shredded sharp cheddar1 (16-ounce) packaged shredded cheddar1 small block pepper jack cheese (or cheese of your choice)1 pint half and half1 box regular or unsalted butter1 small wedge fresh Parmesan cheese1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmesan cheese in Shrimp, Peas and Rice, if desired)1 (8-ounce) container unsweetened vanilla almond milk1 quart skim milk1 pint 1% or 2% milkFrozen1 small package mixed vegetables1 small package peas1 medium package corn kernels1 package frozen mini wontons (I like Trader Joe’s)1 large package edamame in pods1 small bag frozen blueberriesCanned and Jarred2 (15-ounce) cans black beans1 (15-ounce) can chickpeas1 (14.4-ounce) can diced tomatoes with green chilies2 (5-ounce) cans tuna in water1 (32-ounce) carton chicken broth2 (32-ounce) cartons low sodium chicken brothMisc. Dry Goods1 small package raw sugar1 small bottle sherry (optional, for Tuna Noodle Casserole)*You can buy gluten free, if desired posted April 18, 2020 by Gina

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