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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

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! If you wish to get on the , 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

The Skinnytaste Meal Planner - YouTube
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’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 (5/27)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 13, Calories 851**

TUESDAY (5/28)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Madison’s Favorite Beef Tacos (9)

Totals: Freestyle™ SP 21, Calories 1,061**

WEDNESDAY (5/29)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: LEFTOVER Madison’s Favorite Beef Tacos*** (6) over 2 cups romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)

Totals: Freestyle™ SP 16, Calories 945**

THURSDAY (5/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 21, Calories 1,087**

FRIDAY (5/31)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: LEFTOVER Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
D: Shrimp, Peas and Rice (8)

Totals: Freestyle™ SP 18, Calories 943**

SATURDAY (6/1)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: California Grilled Chicken Avocado and Mango Salad (4)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 545**

SUNDAY (6/2)
B: LEFTOVER Spinach Ricotta Quiche (5) with 1 cup grapes (0)
L: The Skinny Tuna Melt (4) (Recipe x 2) with 8 carrot sticks (0)
D: Baked Chicken Milanese with Arugula and Tomatoes (4) with Skinny Buttermilk Mashed Potatoes with Chives
(5)

Totals: Freestyle™ SP 18, Calories 980**

*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.

***Omit taco shells.

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Mini cheesecake cupcakes made with Greek yogurt and cream cheese with a vanilla wafer crust topped with strawberries and blueberries to create a red, white and blue dessert using Mother Nature as my source for food coloring.


Cheesecake Cupcakes

These are the perfect Memorial Day weekend treat, they taste too good to be under 100 calories! And if you prefer a lemon dessert, try these lemon cheesecake cupcakes instead. If you want them gluten free, leave out the vanilla wafer. (more…)

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This easy meal-prep honey-sriracha chicken dish, which can also be served as a main dish, is made on a sheet pan and comes together quick!

It’s been a while since I posted a new meal prep recipe, I made this just before my trip to Italy and loved how it turned out. It is simple, sweet and spicy, and so flavorful made with honey, sriracha and sesame oil served over brown rice. Some other meal prep recipes I love to make are this Taco Salad Meal Prep, Greek Chickpea Salad, and these Freezer Breakfast Burritos.

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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

Hi all! I am away in Italy this week, can’t wait to share my trip with you when I return but I didn’t forget you! On this plan there are options for BBQ/Potlucks on Saturday and Sunday, you may have to adjust the servings accordingly based on your needs with backyard parties and gatherings.

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! If you wish to get on the , 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

The Skinnytaste Meal Planner - YouTube
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’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 (5/20)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)*
Totals: Freestyle™ SP 19, Calories 868**

TUESDAY (5/21)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 19, Calories 940**

WEDNESDAY (5/22)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)

Totals: Freestyle™ SP 20, Calories 914**

THURSDAY (5/23)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 19, Calories 1,092**

FRIDAY (5/24)
B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5)
D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 1,035**

SATURDAY (5/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3)
D: DINNER OUT!

Totals: Freestyle™ SP 16, Calories 623**

SUNDAY (5/26)
B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)

Totals: Freestyle™ SP 21, Calories 1,087**

*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 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and
½ cup light vinaigrette.
***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.

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Grilled Chicken pairs beautifully with avocados and mangoes in this delicious salad, perfect for those warmer nights you don’t want to heat up the kitchen.

Tropical fruits like mangoes and avocados are my favorite fruits. Paired together in this salad with grilled chicken, it couldn’t be more delicious! More recipes I love with mango are this Pork Tenderloin with Mango Salsa, these Mango Coconut Ice Pops and this Mango Coconut Chia Pudding.

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I’m obsessed with this Basil-Parmesan Crusted Salmon recipe! I make this in the air fryer, it’s quick and easy, and the fish comes out so juicy inside.


Parmesan Salmon

I love this simple way to make salmon in the air fryer, combining a little mayonnaise, basil and Parmesan creates a delicious crust even the kids can’t resist! Of course, if you don’t have an air fryer you can make this in the oven.

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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.

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! If you wish to get on the , 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

The Skinnytaste Meal Planner - YouTube
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’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 (5/13)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a green salad (2)*
Totals: Freestyle™ SP 16, Calories 889**

TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Cheesy Green Chili Chicken Chimichangas (6) with Instant Pot Refried Beans (0)***
Totals: Freestyle™ SP 13, Calories 877**

WEDNESDAY (5/15)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (3)
Totals: Freestyle™ SP 15, Calories 836**

THURSDAY (5/16)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Grilled Flank Steak with Chimichurri (5) with ¾ cup brown rice (5) and 1 ounce avocado (1)

Totals: Freestyle™ SP 18, Calories 877**

FRIDAY (5/17)
B: 2 scrambled eggs (0), 1 ounce avocado (1) and an orange (0)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (0)
D: Mediterranean Sea Bass (4) with 2 ounces French bread (4) and Roasted Parmesan Green Beans (1)

Totals: Freestyle™ SP 15, Calories 1,065**

SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Bruschetta (3)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Calories 417**

SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (3) on a whole grain bun (3) with Air Fryer French Fries (5) (Recipe x4)

Totals: Freestyle™ SP 22, Calories 949**

*Prep Sunday night, if desired. Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 1/2 cup light vinaigrette.
**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.

***Soak beans overnight Monday to Tuesday.

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This Potato and Green Bean Salad with balsamic vinaigrette is a delicious mayo-free potato salad, perfect for potlucks and a great side dish with anything you’re grilling!


Potato and Green Bean Salad

I have so many potato salad recipes, but this is by far one of my favorites! Some other favorite potato salads are this rainbow potato salad, and this low-carb potato salad (seriously so good!).

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This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.


Mediterranean Sea Bass Recipe

It has a light, moist texture, briefly pan-seared then quickly finished in the oven. The whole dish takes 35 minutes from start to finish, so it’s ideal for weeknight suppers yet elegant enough for company.

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I love making these Everything Parmesan Crisps as a low-carb snack, to add to Caesar salad in place of croutons, with soup, or a great addition to any charcuterie board as an appetizer.

They are so easy to make, the trick is using fresh grated parmesan cheese, pre-grated won’t always work. And since I’m obsessed with Everything Bagel Seasoning, like these Everything Flatbreads and these Air Fryer Eggs they are the perfect snack!

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