Weight loss diet 14-Day Healthy Meal Plan (April 6-19) thumbnail

Weight loss diet 14-Day Healthy Meal Plan (April 6-19)

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weight loss diet posted April 4, 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 PlanWe are 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.Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?The Details…We are 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. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather  than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.If you’ve got kids at home, check out these kid-friendly snacks:Mango-Raspberry Fruit Roll-UpsDonut-Shaped Apple SnacksRainbow Fruit Skewers with Yogurt Fruit DipRicotta Chocolate Chip MuffinsRoasted Chickpea SnackTo satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:3-Ingredient Nut Butter CookiesDark Chocolate Nut Clusters with Sea SaltGuilt-less Banana Ice CreamBaked ApplesNo Bake CheesecakeJust don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.Last but not least, 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.We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)We hope you are all safe and well! Happy Cooking!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 6-12)MONDAY (4/6) B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P) L: Chickpea Egg Salad (2B 13G 2P) D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a green salad* (1G 1B 1P) Totals: WW Points 15B 26G 11P, Calories 875**TUESDAY (4/7) B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2) L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 baby carrots (0B 0G 0P) D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)Totals: WW Points 20B 25G 16P, Calories 884**WEDNESDAY (4/8) B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P) L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P) D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)Totals: WW Points 11B 16G 11P, Calories 862**THURSDAY (4/9) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P) L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P) D: Pasta Fagioli Soup (5B 7G 5P)Totals: WW Points 13B 21G 13P, Calories 885**FRIDAY (4/10) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P) L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby carrots (0B 0G 0P) D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)Totals: WW Points 12B 21G 9P, Calories 840**SATURDAY (4/11) B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P) L: Loaded Baked Potato Soup (5B 6G 4P) D: ORDER IN!Totals: WW Points 11B 12G 8P, Calories 425**SUNDAY (4/12) B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P) L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups mixed greens (0B 0G 0P) and 1 tablespoon light vinaigrette (1B 1G 1P) D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)Totals: WW Points 24B 27G 21P, Calories 943***Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.Week 2 (April 13-19)MONDAY (4/13) B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4) L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 baby carrots (0B 0G 0P) D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)Totals: WW Points 17B 21G 17P, Calories 957*TUESDAY (4/14) 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: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G 0P) D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2 tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)Totals: WW Points 19B 21G 19P, Calories 1,030*WEDNESDAY (4/15) B: PB & J Smoothie (9B 9G 9P) (recipe x 4) L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G 0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P) D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a green salad** (1B 1G 1P) Totals: WW Points 22B 22G 18P, Calories 970*THURSDAY (4/16) 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: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G 0P) D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)Totals: WW Points 25B 22G 21P, Calories 1,108*FRIDAY (4/17) B: PB & J Smoothie (9B 9G 9P) (recipe x 4) L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2) D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts (1B 1G 1P)Totals: WW Points 17B 30G 12P, Calories 1,033*SATURDAY (4/18) B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B 0G 0P) L: Chicken and Lentil Soup (1B 5G 1P) D: ORDER IN!Totals: WW Points 7B 12G 7P, Calories 549*SUNDAY (4/19) B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B 0G 0P) L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P) D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)Totals: WW Points 13B 18G 13P, Calories 997**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 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.*Google DocShopping List (April 6-12)Produce2 small, 4 medium (very ripe) and 2 large bananas8 medium oranges4 medium and 1 large pear (any variety)4 medium apples2 (1-pound) clamshells fresh strawberries1 dry pint fresh blueberries1 (2 pound) bag baby carrots1 medium bunch/bag carrots2 pounds red potatoes1 small head cauliflower2 medium Russet potatoes2 medium heads garlic1 pound string beans1 small cucumber1 small bunch broccoli florets1 small bunch celery1 small bunch scallions2 medium (5-ounce) ripe Hass avocados1 (1-pound) clamshell baby spinach1 (1-pound) clamshell baby arugula1 small bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch/package fresh sage (can sub 2 teaspoons parsley in Tuscan Shrimp, if desired)1 medium vine-ripened tomato1 small red onion4 large white onions1 small and 2 medium yellow onionsMeat, Poultry and Fish2 ½ pounds boneless, skinless chicken breasts1 pound large peeled and deveined shrimp1 (5-pound) beef brisket9 ounces uncured ham steak1 package center-cut baconGrains*1 package unbleached, all-purpose flour1 package (high fiber, whole wheat or regular) elbow pasta1 package ditalini (or other small) pasta1 package seasoned whole wheat bread crumbs1 package plain panko breadcrumbs1 loaf sliced whole grain bread1 small package dry brown rice (or 2 cups pre-cooked)1 package 6-inch tortillas (I like Siete gluten-free grain-free cassava tortillas)1 container quick oats1 package matzoh meal (optional for brisket, if keeping kosher)Condiments and SpicesExtra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinderVanilla extractApple cider vinegar (I like Braggs)Red wine vinegarBasilParsleyOreganoBalsamic vinegarPure maple syrupCinnamonGarlic powderLight vinaigrette (or make your own with ingredients in list)Ground gingerCuminChili powderOnion powderPaprikaKetchupNutmegBay leavesDairy & Misc. Refrigerated Items1 (24-pack) PLUS ½ dozen large eggs1 box butter1 (4-ounce) package reduced fat crumbled feta cheese (can sub Parmesan in Tuscan Shrimp, ifdesired)1 large wedge fresh Parmesan cheese1 (8-ounce) bag shredded cheddar cheese1 (1-pound) bag reduced fat shredded cheddar cheese1 (8-ounce) bag mozzarella cheese1 quart skim milk1 pint unsweetened almond milk1 (17.5-ounce) container nonfat plain Greek yogurt1 small block swiss cheese1 quart 2% milk1 pint half and half1 small tub light sour creamFrozen1 (10-ounce) bag strawberries1 (10-ounce) bag corn kernelsCanned and Jarred2 (15-ounce) cans chickpeas1 (15.5-ounce) can black beans1 (15.5-ounce) can kidney beans1 (15-ounce) can no salt added PLUS 1 (15-ounce) cannellini beans2 (5-ounce) cans albacore tuna in water1 (4-ounce) can chopped green chilies2 (10-ounce) cans diced tomatoes with chilies2 (15-ounce) cans tomato sauce1 (4-ounce) can or (4.5-ounce) tube tomato paste1 jar capers1 (32-ounce) carton beef broth1 (15-ounce) can chicken broth2 (32-ounce) carton chicken or vegetable broth1 jar peanut or almond butterMisc. Dry Goods1 small bag raw sugar1 small package powdered sugarBaking powder1 small bag chopped walnuts1 small package raisins (if buying from bulk bin, you need 3 tablespoons)Optional toppings for Banana Bread Muffins: mini chocolate chips, sprinkles, hemp seedsOptional toppings Smoothie Bowls: slivered almonds, chia seeds or flax seeds*You can buy gluten free, if desiredShopping List (April 13-19)Produce4 medium (ripe) bananas4 medium apples (any variety)8 medium pears (any variety)8 medium oranges2 medium limes1 small jalapeno1 ½ pounds (4) Russet or Yukon Gold potatoes1 medium head cauliflower2 pounds broccoli florets2 medium heads garlic1 medium shallot1 medium bunch scallions1 pound Brussels sprouts1 small bag baby carrots2 medium carrots1 small cucumber1 medium butternut squash3 large heads (not just hearts) Romaine lettuce1 large bunch cilantro1 small bunch fresh Italian parsley1 small bunch/container basil2 medium vine-ripened tomatoes1 dry pint cherry or grape tomatoes1 medium red onion1 small and 1 medium yellow onionMeat, Poultry and Fish1 large package sliced salami (or deli meat of your choice)3 ¾ pounds boneless, skinless chicken thighs¾ pounds boneless, skinless chicken breasts1 pound 90% lean ground beef1 pound 93% lean ground turkey1 ½ pounds (4) wild salmon filletsGrains*1 small container quick oats1 large box Triscuit crackers1 small package corn tortillas1 small package large (high fiber) flour tortillas (such as Ole Xtreme)1 package medium size low-carb whole wheat flour tortillas (such as La Tortilla Factory)1 package small whole wheat hamburger buns (I like Martin’s)1 package small pasta, such as shells or elbows1 package whole wheat or regular spaghetti1 package unbleached all-purpose flour1 small package dry brown rice (or 3 cups pre-cooked)Condiments 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)HoneyCinnamonGarlic powderOnion powderBBQ sauceAdobo seasoning (can sub kosher salt, if desired)CuminNuNaturals Vanilla Liquid Stevia (or sweetener of your choice)Light vinaigrette (or make your own with ingredients in list)Yellow mustard (optional for Cheeseburger)Red wine vinegarOptional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlicflakes, dried onion flakesPure maple syrupReduced sodium soy sauce*OreganoAnnatto (or Spanish paprika)Better than Bouillon chicken flavorSriracha sauceChili powderChipotle chili powderDairy & Misc. Refrigerated Items½ dozen large eggs1 package reduced fat sliced cheddar cheese1 package sliced pepper jack cheese (or cheese of your choice)1 (8-ounce) package reduced fat shredded Mexican cheese blend1 (8-ounce) package shredded cheddar cheese1 (8-ounce) tub light cream cheese1 medium wedge Parmesan cheese½ gallon unsweetened vanilla almond milk2 (32-ounce) containers nonfat plain Greek yogurt (I like Fage or Stonyfield)Frozen2 ¼ pounds sliced strawberries1 (1-pound) package blueberries1 medium bag frozen cornCanned and Jarred1 (10-ounce) can tomatoes with green chilies1 (28-ounce) can crushed tomatoes2 (15-ounce) cans chickpeas1 (15-ounce) can reduced sodium black beans1 small jar capes1 jar peanut butter1 large jar chunky salsa1 (15-ounce) can reduced sodium chicken broth1 small can/jar chipotle chilis in adobo1 (15-ounce) can tomato sauce2 (6-ounce) cans albacore tuna in water1 jar sliced pickles (optional for Cheeseburgers)Misc. Dry Goods1 medium bag chopped pecansBaking powder1 (1-pound) bag dry lentils*You can buy gluten free, if desired posted April 4, 2020 by Gina

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