#Pear Blue Cheese and Walnut Salad with a Maple Syrup Vinaigrette

[ladystylestores]

14-Day Healthy Meal Plan (May 4- May 17)

posted May 2, 2020 by Gina

A 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 Plan

As always, I hope this find everyone  safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. As we move forward and ease into a new normal, I would like to know what you prefer– for me to continue with a 14 day plan, or to go back to the one week plan? Please comment and let me know! Note that we are back to weekday breakfast and lunches serving one!

As previously posted,  here are some additional tips to help maximize your ingredients and limit waste:

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 (May 4-May 10)

MONDAY (5/4) B: Avocado Toast Egg-in-a-Hole (4B 6G 4P) and an orange (0B 0G 0P) L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P) D: Lighter Eggplant Parmesan (5B 6G 5P) with a green salad* (2B 2G 2P)

Totals: WW Points 18B 21G 18P, Calories 925**

TUESDAY (5/5) B: PB + J Smoothie (9B 9G 9P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Slow Cooker Chicken Tacos (7B 10G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) Totals: WW Points 24B 28G 24P, Calories 1,164**

WEDNESDAY (5/6) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Sheet Pan Meatloaf with Broccoli (9B 10G 8P) and Homemade Rice Pilaf (6B 6G 2P) Totals: WW Points 27B 32G 22P, Calories 1,079**

THURSDAY (5/7) B: PB + J Smoothie (9B 9G 9P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Cuban Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 19B 20G 14P, Calories 892**

FRIDAY (5/8) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Naked Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Points 7B 16G 7P, Calories 894**

SATURDAY (5/9) B: Yogurt Waffles # (4B 4G 4P) with ½ cup fresh mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P) L: Picadillo Quesadillas (recipe x 2) (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) D: ORDER IN!

Totals: WW Points 14B 14G 14P, Calories 545**

SUNDAY (5/10) B: Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Spicy California Shrimp Stack (5B 5G 3P) D: Honey Teriyaki Drumsticks (7B 7G 7P) with Cauliflower “Fried Rice” (1B 2G 1P) Totals: WW Points 20B 22G 18P, Calories 922**

*Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾ cup light vinaigrette.  Set aside 2 servings with dressing on the side for lunch Tues/Wed.

# Freeze any leftover you/your family won’t eat.

Week 2 (May 11-May 17)

MONDAY (5/11) B: LEFTOVER Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Baked Ziti with Spinach (5B 9G 4P)

Totals: WW Points 16B 23G 15P, Calories 885*

TUESDAY (5/12) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 25G 15P, Calories 887*

WEDNESDAY (5/13) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 14B 24G 13P, Calories 987*

THURSDAY (5/14) B: Overnight Oats in a Jar (5B 5G 3P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)

Totals: WW Points 20B 22G 14P, Calories 979*

FRIDAY (5/15) B: Banana Bread Muffin in a Cup (2B 2G 2P) L: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Quick Cabbage Slaw (2B 2G 2P) D: Cod Fish Tacos (5B 7G 5P) with Arroz Congri (4B 6G 4P)

Totals: WW Points 18B 22G 18P, Calories 895*

SATURDAY (5/16) B: Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: Chicken and Lentil Soup (1B 5G 1P) D: ORDER IN!

Totals: WW Points 7B 15G 7P, Calories 529*

SUNDAY (5/17) B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P) D: Turkey Stuffed Peppers (5B 5G 3P) with a 1 cup mixed veggies (0B 0G 0P) Totals: WW Points 12B 20G 10P, Calories 875*

*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 doc

Print Shopping List

Week 1 Shopping List (May 4-May 10)

Produce

5 medium oranges

1 medium pears (any variety)

3 medium apples (any variety)

3 medium limes

1 medium lemon

1 medium head garlic

1 (2-inch) piece ginger

1 (1-pound) clamshell fresh strawberries

1 (6-ounce) container fresh blueberries

2 (6-ounce) container fresh blackberries or raspberries

2 medium heads cauliflower

1 ¾ pounds broccoli florets

1 medium (5-ounce) and 4 large (6-ounce) Hass avocados

2 pounds (1 large OR 2 medium) eggplant

 small cucumbers

1 small English cucumber

1 small and 2 large bunches scallions

1 small bunch celery

2 small carrots

1 small green bell pepper (can sub ¼ of the red or yellow pepper in Cucumber Salad, if desired)

1 medium red bell pepper

1 medium yellow bell pepper

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch fresh oregano (can sub ½ teaspoon fresh parsley in Cucumber Salad, if desired)

1 small bunch fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)

1 small head (or bag of pre-shredded) cabbage

1 medium head endive

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell mixed greens

1 dry pint grape or cherry tomatoes

2 medium vine-ripened tomatoes

1 small and 1 large yellow onion

1 small red onion

Meat, Poultry and Fish

1 ½ pounds boneless, skinless chicken breasts

1 1/3 pounds 93% lean ground turkey

1 ½ pounds 93% lean ground beef

1 pound wild salmon fillet

½ pound peeled and deveined cooked (or raw) shrimp (buy frozen and defrost as needed)

1 ¾ pounds chicken drumsticks

Grains*

1 medium package corn tortillas

1 loaf sliced whole grain bread

1 package quick cooking oats

1 package angel hair spaghetti

1 (14-ounce) box instant brown rice (such as Uncle Ben’s)

1 package panko breadcrumbs

1 package all-purpose unbleached flour

1 package reduced carb whole wheat tortillas (I like La Tortilla Factory)

1 package dry short grain brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Honey

Light vinaigrette (or ingredients to make your own)

NuNaturals liquid stevia or sweetener of your choice

Adobo seasoning (can sub salt in Chicken Tacos, if desired)

Garlic powder

Cumin

Thyme

Worcestershire sauce

Bay leaves

Regular or light mayonnaise

Sriracha sauce

Red wine vinegar

Vanilla extract

Pure maple syrup

Rice vinegar

Reduced sodium soy sauce*

Sesame seeds

Sesame oil

Furikake

Ketchup

Hot sauce (optional, for Avocado Toast)

Rice wine

Dairy & Misc. Refrigerated Items

1 dozen large eggs

1 box butter

1 quart unsweetened almond milk

1 small wedge Pecorino Romano cheese

1 (6-ounce) container nonfat plain Greek yogurt

1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)

1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)

1 pint 1% buttermilk

1 (16-ounce) bag part skim shredded mozzarella cheese

1 (8-ounce) bag reduced fat shredded cheddar and jack cheese blend

1 block feta cheese

Frozen

1 medium bag frozen blueberries

1 small bag peas and carrots

Canned and Jarred

1 large jar marinara sauce (or ingredients to make your own)

1 small jar pitted Kalamata olives

1 small jar peanut butter

1 small jar chunky salsa

1 (5-ounce) can tuna in water

1 jar alcapparado (or capers or green olives)

1 (15-ounce) can chickpeas

1 (32-ounce) carton chicken broth

1 (8-ounce) can tomato sauce

Misc. Dry Goods

1 small bag chopped walnuts

Baking powder

Baking soda

1 small package granulated sugar

*You can buy gluten free, if desired

Week 2 Shopping List (May 11-May 17)

Produce

1 medium orange

3 medium pears (any variety)

1 medium banana

1 (6-ounce) clamshell fresh blueberries

1 large head garlic

3 medium shallots

2 pounds Yukon gold potatoes

12 ounces green beans

2 medium bunches scallions

1 small carrot

3 medium and 3 large red bell peppers

1 small green bell pepper

4 medium limes

1 small head green cabbage

½ small head purple cabbage

1 (5-ounce) bag/clamshell baby spinach

1 medium bunch fresh cilantro

1 small bunch fresh basil

3 medium plum tomatoes

2 medium vine-ripened tomatoes

2 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

1 1/3 pound 93% lean ground turkey

2 pounds boneless pork shoulder roast

1 pound (4) skinless firm white fish fillets (such as cod, snapper or mahi mahi)

¾ pound (3) boneless, skinless chicken thighs

1 pound 93% lean ground turkey

Grains*

1 package 100 calorie sandwich rolls or deli thin flats

1 package ziti pasta

1 package pasta shells (I love Delallo)

1 package dry brown rice (Can sub 1 ½ cups cooked long grain rice in Stuffed Peppers, if desired)

1 small loaf whole grain sliced bread (can sub ½ a roll for toast [Wed breakfast], if desired)

1 package corn tortillas

1 package dry long grain rice

1 package quick oats

1 package all-purpose unbleached flour

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Light mayonnaise

Oregano

Honey

Chili powder

Paprika

Cinnamon

Garlic powder

Crushed red pepper flakes

Balsamic vinegar

Worcestershire sauce

Vanilla extract

Apple cider vinegar

Cumin

Chili lime seasoning (such as Tajin Classic)

Bay leaves

Sazon (can sub paprika in Lentil Soup, if desired)

Better than Bouillon Chicken Base

NuNaturals liquid stevia or sweetener of your choice

Dairy & Misc. Refrigerated Items

2 ½ dozen large eggs

12 ounces feta cheese

1 (8-ounce) package shredded reduced fat sharp cheddar cheese

1 (8-ounce) package shredded part skim mozzarella cheese

1 (17.5-ounce) container nonfat plain Greek yogurt

1 (8-ounce) container nonfat ricotta cheese

1 small wedge Parmesan cheese

1 (8-ounce) container heavy cream

1 pint 2% milk

1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup Mashed Potatoes, if desired)

1 (8-ounce) container unsweetened almond milk

1 tub whipped butter

1 (8-ounce) container light sour cream

Frozen

1 (10-ounce) package spinach

1 small package mixed vegetables

Canned and Jarred

1 (28-ounce) can crushed tomatoes

1 (10-ounce) can RoTel tomatoes with green chilies

1 (14.5-ounce) can red beans

1 (15-ounce) can tomato sauce

1 (15-ounce) can refried beans

1 (15-ounce) can black beans

1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

1 small bag chopped walnuts or pecans

Chia seeds

1 small package granulated sugar (optional for Banana Mug Muffins)

Baking powder

1 pound dried lentils

Optional muffin toppings: mini chocolate chips, sprinkles, hemp seeds, etc.

*You can buy gluten free, if desired

Print Shopping List

posted May 2, 2020 by Gina

Source link

قالب وردپرس

from World Wide News https://ift.tt/365pdAI

[bestofrepices]

Skinnytaste Meal Plan (November 25-December 1)

posted November 23, 2019 by Gina

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

Meal Plan

I know that this upcoming week is a crazy one for many of us, so I tried to keep the beginning of the week pretty simple and then incorporated some of my Thankgsiving recipes so that we can all use up those leftovers! I have a long list of things to be thankful for, and all of you are on that list. I wish all of you a happy holiday!

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 complete 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

(embed)https://www.youtube.com/watch?v=X6RZHTD9AM4(/embed)

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 WW Blue SP 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 (11/25) B: Apple Spiced Scones with Spiced Glaze* (7B 7G 7P) and a banana (0B 0G 0P) L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P) D: Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad* (2B 2G 2P) Totals: Freestyle SP 21B 24G 19P, Calories 1,048**

TUESDAY (11/26) B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P) L: LEFTOVER Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad (2B 2G 2P) D: Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle SP 19B 23G 16P, Calories 984**

WEDNESDAY (11/27) B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a banana (0B 0G 0P) L: LEFTOVER Butternut Squash Mac and  Cheese (8B 8G 5P) with a green salad (2B 2G 2P) D: LEFTOVER Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle SP 19B 23G 16P, Calories 993**

THURSDAY (11/28) B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P) L: Kale Salad with Quinoa and Cranberries (7B 7G 5P) and Spinach and Bacon Stuffed Mushrooms (1B 1G 1P) D: HAPPY THANKSGIVING!!

Totals: Freestyle SP  15B 15G 13P, Calories 541**

FRIDAY (11/29) B: 2 hard-boiled eggs (0B 2G 0P) and a pear (0B 0G 0P) L: Open Face Turkey Melts (6B 7G 6P) and an apple (0B 0G 0P) **Recipe coming!* D: Tuna Noodle Casserole (7B 8G 4P)

Totals: Freestyle SP 13B 17G 10P, Calories 915**

SATURDAY (11/30) B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P) L: Leftover Turkey Harvest Cobb Salad (recipe x 2) (11B 12G 11P) D: Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle SP 25B 26G 18P, Calories 1,054**

SUNDAY (11/1) B: ¼ Leftover Turkey and Sweet Potato Frittata (5B 8G 2P) with 1 cup grapes (0B 0G 0P) L: BLT Salad with Avocado (5B 5G 5P)

D: LEFTOVER Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle SP 18B 21G 10P, Calories 919**

*Make scones Sunday night, if desired. Green salad includes 6 cups romaine, 2 medium tomatoes, 1 small cucumber, 1 cup chickpeas and ¾ cup light vinaigrette.  Set aside 2 servings of salad and dressing for Tues/Wed lunch.

**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 doc

Print Shopping List

Shopping List

Produce

2 medium and 2 large bananas

5 medium pears (any variety)

3 medium Granny Smith apples

1 small and 1 medium shallot

1 small head garlic

14 ounces whole white mushrooms

10 ounces sliced baby bella mushrooms

1 pound seedless grapes

1 large bunch Lacinato kale

2 large heads Romaine lettuce

1 small head Iceberg lettuce

1 (5-ounce) bag/clamshell baby spinach

1 (5-ounce) bag/clamshell mixed greens

¾ pound sweet potatoes

1 small cucumber

1 small bunch celery

1 small bunch fresh cilantro

1 small bunch chives or scallions (optional garnish for Mac and Cheese)

1 small red bell pepper

1 (2-pound) butternut squash

1 medium lemon

2 small (4-ounce) and 2 large (6-ounce) Hass avocados

4 Roma tomatoes

3 medium vine-ripened tomatoes

2 small and 2 medium yellow onions

1 small red onion

Meat, Poultry and Fish

3 ounces sliced deli chicken or turkey breast

1 ½ pounds (3) boneless, skinless chicken breasts

1 large or 2 regular size packages center-cut bacon (you need 21 slices)

1 ¼ pound cooked leftover turkey breast

1 ¾ pounds cubed steak

Grains*

1 small package all-purpose flour

1 small package white whole wheat flour

1 package whole wheat elbow pasta

1 small container panko breadcrumbs (can sub ¼ seasoned breadcrumbs in Mac & Cheese, if desired)

1 small container whole wheat Italian seasoned breadcrumbs

1 small loaf thin sliced whole grain bread (I like Dave’s Killer Bread)

1 package no-yolk egg noodles

1 small package dry brown rice (or 6 cups pre-cooked)

1 small package quinoa (or 1 cup pre-cooked)

1 small container quick oats

Condiments and Spices

Extra virgin olive oil

Canola or vegetable oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Vanilla extract

Cinnamon

Nutmeg

Regular or light mayonnaise

Onion powder

Garlic powder

Sriracha sauce (optional, for Mac & Cheese)

Cumin

Oregano

Chili powder

Paprika

Pure maple syrup

Dijon mustard

Adobo seasoning or garlic salt

Red wine vinegar

Thyme

Light vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

3 ounces gruyere cheese

1 small package sliced light Havarti cheese

1 dozen large eggs

1 medium wedge Parmesan cheese

1 small container crumbled Feta cheese

1 pint buttermilk

1 small box unsalted butter

1 (8-ounce) bottle 1% milk

1 quart skim milk

1 (8-ounce) bag shredded cheddar cheese

1 block reduced fat sharp cheddar (I like Cabot)

Frozen Goods

1 (10-ounce) package frozen corn kernels

1 small package frozen peas

Canned and Jarred

1 small jar unsweetened apple sauce

1 (15.5-ounce) can black beans

2 (10-ounce) cans Rotel diced tomatoes with green chilies

1 (4-ounce) can chopped green chilies

2 (8-ounce) cans tomato sauce

1 (15.5-ounce) can kidney beans

1 (15-ounce) can chickpeas

1 (14.5-ounce) can chicken broth

1 (14.5-ounce) can low sodium vegetable broth

1 (5-ounce) cans tuna in water

1 small jar pitted green olives

Misc. Dry Goods

1 small package chopped walnuts

Baking powder

1 small bag powdered sugar

1 small bottle sherry wine (optional, for TK)

1 package dark brown sugar

1 small bag sliced almonds

1 small package dried cranberries

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted November 23, 2019 by Gina

The post Skinnytaste Meal Plan (November 25-December 1) appeared first on All Repices.

from WordPress https://ift.tt/2S1ZgwR via IFTTT

[kingmindint]

The Fast Track for Losing Ten Pounds

Need to lose some extra weight, fast? It might not be as difficult as you think! We’ve put together a 6-day meal plan that can help you trim down quickly, but still eat a variety of foods that you enjoy. You can follow this easy plan for a month and enjoy real food, your favorite treats and even a glass of wine. The keys are smaller portions, more protein and healthier carbs. Just mix and match one breakfast, one lunch and dinner plus two treats for six days of the week. Then, on day seven, indulge yourself with a cheat day!

Breakfast

300 CALORIES PER SERVING

1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple

2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots

3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice

4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries

5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts

6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato

7. Pancakes and bacon: 2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon

8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries

9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt

10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear

11. Maple almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup

12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion

13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg

14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds

Lunch

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

Dinner

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

Snacks and Treats

150 CALORIES PER SERVING

6-oz container 0% fat fruit-flavored Greek yogurt

45 pistachios

6-oz glass wine

½ pear + two 1″ Brie cubes

Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta

1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers

1 sliced bell pepper + ¼ cup hummus

12 oz beer

½ banana + 1 Tbsp peanut butter

¾ cup light chocolate ice cream

4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder

12 oz nonfat latte; 1 Oreo

1 mini cinnamon raisin bagel + 1 Tbsp soy butter

½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

1.14-oz bag of pretzel M&M’s

3 Foods To Avoid in 2017

Source @ www.dietlast.com

The post The Fast Track for Losing Ten Pounds appeared first on Entrepreneur.

from WordPress http://ift.tt/2wNC8HK