#ingredients include: butter. cumin seeds. ground cumin. garlic granules | Explore Tumblr posts and blogs

biteblue81-blog · 6 years ago

Text

Skinnytaste Meal Plan (December 17-December 23)

posted December 15, 2018 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 Weight Watchers Freestyle�� SmartPoints®.

The holidays are always so crazy, so I hope these meal plans can help simplify your life!

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.

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 (12/17) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)* D: Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)** Totals: Freestyle™ SP 13, Calories 1,036***

TUESDAY (12/18) B: Loaded Baked Omelet Muffins (2) with a pear (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: LEFTOVER Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2) Totals: Freestyle™ SP 13, Calories 1,071***

WEDNESDAY (12/19) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1) Totals: Freestyle™ SP 18, Calories 1,149***

THURSDAY (12/20) B: Loaded Baked Omelet Muffins (2) with a pear (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: 1 ¼ cup No Bean Turkey and Sweet Potato Chili (6) with 2 tablespoons light sour cream (1) Totals: Freestyle™ SP 13, Calories 1,108***

FRIDAY (12/21) B: Greek Yogurt with Berries, Nuts and Honey (5) L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a small multigrain roll (3) D: Tequila Lime Shrimp (2) with Chipotle’s Cilantro Lime Rice (6) and 1 ounce avocado (1) Totals: Freestyle™ SP 21, Calories 990***

SATURDAY (12/22) B: Banana Cranberry Bread (3) and a hard-boiled egg (0) L: Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: DINNER OUT! Totals: Freestyle™ SP 10, Calories 366**

SUNDAY (12/23) B: LEFTOVER Banana Cranberry Bread (3) and a hard-boiled egg (0) L: LEFTOVER Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: Salisbury Steak Meatballs (5) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0) Totals: Freestyle™ SP 20, Calories 828***

**Prep lunch for the week Sunday night.

**Green salad makes enough for leftovers Tuesday. It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.

***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

Shopping List:

Produce

1 small and 2 medium oranges

2 medium pears

9 ounces shitake mushrooms

8 ounces baby bella mushrooms

5 ounces sliced white mushrooms

1 small and 2 medium heads garlic

2 pounds (4 medium) Yukon gold potatoes

1 (6-ounce) container fresh berries (your choice)

1 medium sweet potato

1 (slightly under-ripe) mango

2 medium (1 ½ pound each) heads cauliflower

1 small bag (or 1 cup loose) fresh cranberries

3 small (4-ounce each) Hass avocados

3 medium (ripe) bananas

1 large bunch scallions

1 jalapeño (optional, for Adobo)

½ small head green cabbage

5 medium limes

1 pound fresh asparagus

1 small bunch celery

1 medium bunch carrots

1 large bunch cilantro

1 small red bell pepper

1 (10-ounce) clamshell mixed baby greens

1 (5-ounce) bag or small bunch baby arugula or baby spinach

1 small cucumber

1 small and 2 medium vine-ripened tomatoes (or 1 dry pint cherry tomatoes)

1 small red onion

2 small and 1 large yellow onions

Meat, Poultry and Fish

1 package center cut bacon

1 pound (2) boneless, skinless chicken breasts

1 pound (24) peeled and deveined jumbo shrimp

1 ¾ pounds 93% lean ground turkey

½ pound 93% lean ground beef

14 ounces boneless, skinless chicken thighs

30 ounces (8) chicken drumsticks

Grains

1 package three cheese tortellini (Buitoni)

1 large bag dry brown rice

1 small multigrain roll

1 small bag white whole wheat flour

1 package long grain and wild rice combo (I used Carolina)

1 small package whole wheat seasoned breadcrumbs

1 small bag long grain or Basmati rice (can sub 1 cup brown rice in Chipotle Lime Rice, if desired)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Adobo seasoning

Cumin

Garlic powder

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

Reduced sodium soy sauce*

Sesame oil

Black sesame seeds (can sub all white in Asian Slaw, if desired)

White sesame seeds

Chili powder

Paprika

Bay leaves

Apple cider vinegar

Rice vinegar

Red wine vinegar

Worcestershire sauce

Mustard powder

Honey

Balsamic vinegar

Crushed red pepper flakes

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) container light sour cream

1 (6-ounce) container nonfat plain Greek yogurt

1 small container crumbled gorgonzola (or bleu) cheese

1 small wedge Parmigiano Reggiano (optional, for Tortellini Soup)

1 (8-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)

1 small box butter

1 (8-ounce) bottle skim milk

Frozen

1 (10-ounce) package corn kernels

1 small package frozen spinach

Canned and Jarred

1 (15-ounce) can reduced sodium black beans

1 small jar chunky mild salsa

1 (15-ounce) can chickpeas

1 (8-ounce) can tomato sauce

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

4 (32-ounce) cartons reduced sodium chicken broth

1 (15-ounce) can reduced sodium beef broth

1 (8-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

1 small bag chopped walnuts

1 small bottle tequila

1 small bag granulated sugar

1 small bag turbinado sugar

Baking soda

1 small bag/box light brown sugar

posted December 15, 2018 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-december-17-december-23/

0 notes

ladystylestores · 5 years ago

Text

7 Day Healthy Meal Plan (Aug 3-9)

posted July 31, 2020 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 updated WW Smart Points.

7-Day Healthy Meal Plan

Who loves salads? I do, I do! What are some of you favorite go to salads? Some of mine include my Cobb Salad In a Jar With Buttermilk Ranch, Spiralized Carrot Salad with Lemon and Dijon and the Spiralized Greek Cucumber Salad with Lemon and Feta. Leave a comment and tell me yours!

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

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 2020! There was a print error last year, but it’s perfect now! You can order it here!

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 WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

MONDAY (8/3) B: Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P) L: Classic Egg Salad* (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a plum (0B 0G 0P) D: Eggplant and Tomato Sauce (2B 2G 2P) over 1 cup whole wheat penne (4B 4G 0P) and a green salad* (1B 1G 1P)

Totals: WW Points 15B 18G 11P, Calories 911**

TUESDAY (8/4) B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P) L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a peach (0B 0G 0P) D: Instant Pot Garlicky Cuban Pork (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup salsa (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 22B 25G 22P, Calories 1,005**

WEDNESDAY (8/5) B: Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P) L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a peach (0B 0G 0P) D: LEFTOVER Instant Pot Garlicky Cuban Pork (5B 5G 5P) over ¾ cup brown rice (5B 5G 0P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 20B 23G 15P, Calories 1,010**

THURSDAY (8/6) B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P) L: BBQ Chicken Salad** (2B 5G 2P) D: Steak & Caramelized Onions with Arugula and Penne (9B 9G 6P)

Totals: WW Points 18B 21G 15P, Calories 885**

FRIDAY (8/7) B: 1 cup nonfat plain Greek yogurt (0B 3G 0P) with ½ cup sliced bananas and blueberries (0B 0G 0P) L: BBQ Chicken Salad*** (2B 5G 2P) D: Foil Packet Spice Rubbed Fish with Watermelon Salsa (3B 5G 3P) and Scallion Cilantro Rice with Habaneros and Lime (6B 6G 6P)

Totals: WW Points 11B 19G 11P, Calories 934**

SATURDAY (8/8) B: Summer Quinoa Breakfast Bowls (recipe x 2) (6B 6G 3P) L: Spicy California Shrimp Stack (5B 5G 3P) D: ORDER IN!

Totals: WW Points 11B 11G 6P, Calories 405**

SUNDAY (8/9) B: Crustless Quiche Lorraine (5B 7G 5P) with a peach (0B 0G 0P) L: BLT with Avocado (recipe x 4) (9B 9G 9P) D: Grilled Chicken Avocado and Mango Salad (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 21B 25G 21P, Calories 943**

*Prep Egg Salad Sunday night, if desired. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ 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. ***Cook and prep BBQ Chicken Salad Wednesday night, if desired.

*Google doc

Shopping List

Produce

2 small and 1 medium banana

1 medium grapefruit

7 medium limes

2 small and 6 medium peaches

1 medium plum

2 medium mangos

1 mini seedless watermelon

1 (6-ounce) container raspberries

1 (6-ounce) container blueberries

1 (12-ounce) container strawberries

1 small jalapeno pepper/

1 small habanero pepper

1 large cucumber

1 medium red bell pepper

1 medium carrot

1 medium eggplant

1 medium ear of corn

1 medium head garlic

3 medium (6-ounce) and 1 large (7-ounce) Hass avocados

1 small bunch scallions

1 small bunch/container fresh chives

1 small bunch fresh cilantro

1 small bunch/container fresh oregano (can sub ½ teaspoon dry oregano in Cuban Pork, if desired)

2 medium heads baby red butter lettuce

1 small head Romaine lettuce

½ small head green cabbage

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell mixed baby greens

2 small and 3 medium vine-ripened tomatoes

1 small and 1 medium red onions

1 large white onion

Meat, Poultry and Fish

3 pounds boneless lean pork shoulder blade roast

1 ½ pounds (4) skinless fish fillets (such as striped bass, salmon, cod or halibut)

½ pound cooked (OR ¾ pound raw) peeled and deveined shrimp

1 large package center-cut bacon (you need 18 slices)

1 ½ pounds boneless, skinless chicken breasts

1 pound top sirloin

Grains*

1 small package unbleached all-purpose flour

1 package whole grain sliced bread

1 (8-ounce) multigrain baguette

1 package whole wheat penne

1 package dry short grain brown rice (or 4 1/3 cups pre-cooked)

1 package dry long grain white rice

1 package corn tortillas

1 package dry quinoa

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)

Reduced sodium Montreal Chicken seasoning

BBQ sauce

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

Ground ginger

Cinnamon

Pure maple syrup

Cumin

Bay leaves

Paprika

Smoked paprika

Mayonnaise

Onion powder

Garlic powder

Cayenne pepper

Oregano

Vanilla extract

Reduced sodium soy sauce*

Sriracha sauce

Rice vinegar

Furikake (can sub sesame seeds, if desired)

Nutmeg

Honey

White or golden balsamic vinegar

Apple cider vinegar

Dairy & Misc. Refrigerated Items

1 dozen large eggs

1 small container light ranch dressing (or ingredients to make your own)

1 quart unsweetened almond milk

1 (8-ounce) container nonfat plain Greek yogurt

1 (8-ounce) bottle 2% milk

1 medium wedge Gruyere cheese

1 pint half and half

1 small wedge fresh Parmesan or Pecorino Romano cheese

Frozen

Canned and Jarred

1 (28-ounce) can whole plum tomatoes

1 (15-ounce) can chickpeas

1 small jar salsa

1 small jar peanut or almond butter

Misc. Dry Goods

1 small package brown sugar

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

Baking powder

Optional add ins/toppings for Banana Bread Muffins and Smoothie Bowls: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, slivered almonds, flax seeds

Non-Food Items

*You can buy gluten free, if desired

posted July 31, 2020 by Gina

Source link

قالب وردپرس

from World Wide News https://ift.tt/2D9PUdz

#World Wide News

0 notes

bestofrepices · 6 years ago

Text

Skinnytaste Meal Plan (April 23-April 29)

posted April 21, 2018 by Gina

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Happy Saturday, hope everyone is doing great! I just ran my first 5K today and I am over the moon, since I am not a runner. I am also shooting the final lifestyle photos Sunday for my upcoming cookbook, Skinnytaste One and Done (comes out October!). There’s no cover finalized yet, but it’s available for pre-order on Amazon.

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a day.

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

THE DETAILS:

MONDAY (4/23) B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0) L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with an arugula salad* (4) Totals: Freestyle Points 18, Calories 929**

TUESDAY (4/24) B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0) L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) D: Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1) Totals: Freestyle Points 13, Calories 843**

WEDNESDAY (4/25) B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0) L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1) D: Sheet Pan Italian Chicken and Veggie Dinner (8) Totals: Freestyle Points 14, Calories 920**

THURSDAY (4/26) B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0) L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1) D: Grilled Steak with Tomatoes, Red Onion and Balsamic (4) and corn on the cob (0) with 2 teaspoons butter (3) Totals: Freestyle Points 13, Calories 855**

FRIDAY (4/27) B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1) L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) topped with 3 ounces leftover steak (3) D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Vinaigrette (4) Totals: Freestyle Points 13, Calories 934**

SATURDAY (4/28) B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Double for 4 people) L: Baked Potato Soup (5) D: DINNER OUT! Totals: Freestyle Points 12, Calories 460**

SUNDAY (4/29) B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup mixed berries (0) L: Tuna Deviled Eggs (2) with an apple (0) D: Moroccan Meatballs (6) with 1 cup cauliflower “rice” (0) Totals: Freestyle Points 14, Calories 1,008**

*Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

Google Doc here.

Print Shopping List

Shopping List:

Produce

4 large portabella mushroom caps

3 oranges

1 small jalapeno

4 apples

1 small and 4 medium ears of corn

1 bunch/container fresh basil

2 small bananas

1 tomatillo

2 small zucchini

1 bunch fresh Italian parsley

1 bunch fresh cilantro

1 small and 1 medium heads cauliflower (or 1 small and 4 cups “riced”)

2 large heads broccoli florets

2 large heads garlic

1 (2-inch) piece fresh ginger

1/2 small head purple cabbage (you need 4 cups shredded)

1 small (4 ounce) and 1 large (6 ounce) Hass avocado

1 bunch scallions

1 small bag carrots

1 small bag snow peas (you need 1 cup)

1 medium and 1 large red bell pepper

2 medium yellow bell peppers

1 dry pint cherry or grape tomatoes

1 large clam shell baby arugula

1 small bag/bunch baby spinach

1 medium lime

2 medium red onions

2 small yellow onions

2 (1-pound) containers fresh strawberries

1 (6-ounce) container fresh blueberries

3 (6-ounce) containers berries (your choice)

1 small head butter lettuce

1 small and 2 large heads Romaine lettuce

1 medium lemon

3 medium vine-ripened tomatoes

2 medium russet potatoes

1 small container/bunch chives

Meat, Poultry and Fish

1 small package center cut bacon

½ pound peeled and deveined shrimp

2 ½ pounds trimmed, boneless pork shoulder blade roast

2 pounds (8) boneless skinless chicken thighs

2 pounds flank steak

1 pound 93% lean ground beef

1 pound (skin-on) wild salmon

Grains

1 small bag all-purpose, whole wheat or gluten free flour

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Canola oil

Cumin

Sazon*

Oregano

Bay leaves

Adobo seasoning (I like Goya)

Garlic powder

Parsley

Onion powder

Basil

Thyme

Balsamic vinegar

Honey

Mirin

Soy sauce (or gluten free Tamari)

Sesame oil

Sesame seeds

Ginger

Cinnamon

Maple syrup

Light mayonnaise

Paprika

Hot paprika

Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Light balsamic vinaigrette (or make your own using ingredients in list)

Red wine vinegar

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 (16-ounce) carton liquid egg whites

1 wedge fresh Parmesan cheese

1 (17.5-ounce) nonfat plain Greek yogurt

1 small carton almond milk

1 small container white miso (available on Amazon, or Asian, gourmet markets)

1 (8-ounce) bag shredded part skim mozzarella cheese (I like Polly-O)

1 (15-ounce) container part skim ricotta

1 small wedge bleu or gorgonzola cheese

1 (16-ounce) carton low fat buttermilk

1 small container light cream cheese

1 (16-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)

1 (12-ounce) container 1% milk

1 (8-ounce) container light sour cream

1 small box butter

Frozen

1 small bag strawberries

1 small bag shelled edamame

Canned and Jarred

1 small jar peanut or almond butter

1 jar marinara sauce (I like Delallo Pomodoro Fresco)

1 (32-ounce) box reduced sodium chicken broth

1 (7-ounce) can chipotle peppers in adobo

1 small jar green olives

2 (6-ounce) cans albacore tuna packed in water

2 (14-ounce) cans no salt added diced tomatoes

Misc. Dry Goods

Baking powder

1 small bag/box granulated sugar (can sub honey or maple syrup in Italian Chicken Dinner, if desired)

Optional Smoothie Bowl toppings: chia seeds, flaxseeds, slivered almonds

*To make your own Sazon, you can use ingredients already in list plus coriander and ground annatto seeds (achiote) or turmeric.

Print Shopping List

posted April 21, 2018 by Gina

The post Skinnytaste Meal Plan (April 23-April 29) appeared first on All Repices.

from WordPress https://ift.tt/2s1l9Sm via IFTTT

#IFTTT #WordPress

0 notes

silicabeast34-blog · 6 years ago

Text

Skinnytaste Meal Plan (February 25-March 3)

posted February 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 Weight Watchers Freestyle™ SmartPoints®.

Fish Florentine has been such a huge hit, I added it back on this weeks 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 DETAILS:

MONDAY (2/25) B: Loaded Baked Omelet Muffins* (2) and a banana (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki *(0) D: Veggie Lasagna Stuffed Portobello Mushrooms (6) a green salad* (0) with 2 tbsp light Italian dressing (2)

Totals: Freestyle™ SP 15, Calories 921**

TUESDAY (2/26) B: Loaded Baked Omelet Muffins (2) and a pear (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki (0) D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Calories 925**

WEDNESDAY (2/27) B: Loaded Baked Omelet Muffins (2) and a banana (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0) D: LEFTOVER Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Calories 934**

THURSDAY (2/28) B: Loaded Baked Omelet Muffins (2) and a pear (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0) D: Korean Beef Rice Bowls (10)

Totals: Freestyle™ SP 17, Calories 976**

FRIDAY (3/1) B: 1 cup plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2), and 1 teaspoon honey (1) L: Egg Tomato and Scallion Sandwich (4) and an apple (0) D: Fish Florentine (6)

Totals: Freestyle™ SP 13, Calories 885**

SATURDAY (3/2) B: Huevos Pericos (2) (recipe x 2) with 1 ounce avocado (1) L: Spicy California Shrimp Stack (5) D: DINNER OUT!

Totals: Freestyle™ SP 8, Calories 542**

SUNDAY (3/3) B: Low Fat Blueberry Scones (7) and an orange (0) L: Loaded “Nacho” Chicken Tostadas (5) D: Kale and Potato Soup with Turkey Sausage***(5)

Totals: Freestyle™ SP 17, Calories 809**

*Prep breakfast and lunch for the week Sunday night. Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumber, carrots

***Freeze any leftover you/your family won’t eat

**google doc

Shopping List:

Produce

2 medium bananas

2 medium pears

1 medium apple

4 medium oranges

1 (8-ounce) container fresh strawberries

1 (6-ounce) container fresh blueberries

4 large portobella mushroom caps

1 small jalapeno

2 small and 3 large cucumbers

2 (10-ounce) bags/clamshells fresh baby spinach

3 small and 2 medium avocados

3 medium red potatoes

1 large head garlic

2 medium carrots

2 medium bunches scallions

2 large bunches Lacinato kale (or 8 cups pre-chopped)

1 (2-inch) piece fresh ginger

1 small bunch/container fresh chives

1 small bunch/container fresh dill

1 small bunch/container fresh basil

1 small bunch fresh cilantro (can sub 2 tablespoons scallions or chives in Tostadas, if desired)

1 small lemon

1 medium lime

1 (10-ounce) bag/clam shell mixed greens

1 small and 2 medium red bell pepper

3 medium and 2 large vine ripened tomatoes

1 small white onion

3 medium yellow onions

Meat, Poultry and Fish

1 small package center-cut bacon (can buy a few extra ounces of sausage to sub in Omelet muffins, if desired)

1 ½ pounds (3) boneless, skinless chicken breasts

1 1/3 pounds 99% lean ground turkey

1 pound 93% lean ground beef

14 ounces Italian chicken or turkey sausage

½ pound cooked shrimp (or ¾ pound raw)

1 ¼ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)

Grains*

1 small whole grain roll

1 small package all-purpose flour

1 small package tostada shells

1 large bag dry medium or short grain brown rice (or 6 1/3 cups pre-cooked)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Cumin

Garlic powder

Mild Harissa sauce (I like Mina)

Light Italian dressing (or make your own with ingredients in list)

Low sodium taco seasoning

Reduced sodium soy sauce*

Crushed red pepper flakes

Gochujang

Sesame seeds

Sesame oil

Light or regular mayonnaise (I like Sir Kensington’s)

Adobo seasoning salt (can sub kosher salt in Huevos Pericos, if desired)

Unseasoned rice vinegar

Furikake (such as Eden Shake, or you can sub sesame seeds in Shrimp Stack, if desired)

Sriracha sauce

Honey

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) bag shredded cheddar cheese

1 (8-ounce) bag reduced fat shredded Mexican blend cheese

1 small wedge Parmesan cheese

1 (15-ounce) container part-skim ricotta cheese

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

1 (8-ounce) tub light sour cream

1 pint reduced fat buttermilk

1 small box butter

1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)

1 (8-ounce) box 1/3 less fat cream cheese (I like Philadelphia)

1 pint half and half

Frozen

1 small box/bag chopped spinach (can sub 3 tablespoons chopped, cooked fresh spinach in Omelet Muffins, if desired)

Canned and Jarred

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

1 (15-ounce) can corn (can sub frozen, if desired)

1 (15-ounce) no salt added kidney beans

1 (8-ounce) can tomato sauce

1 (16-ounce) can fat free refried beans

1 small jar marinara sauce

1 (15-ounce) can black beans

1 (2.25-ounce) can sliced black olives

1 (32-ounce) and 1 (48-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

1 small box/bag light brown sugar

1 small package chopped peanuts

1 small box/bag granulated sugar

Baking soda

Baking powder

*You can sub gluten-free, if desired

posted February 23, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-february-25-march-3/

0 notes

weederfall18-blog · 6 years ago

Text

Skinnytaste Meal Plan (August 20-August 26)

posted August 18, 2018 by Gina

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

August is always so bittersweet for me. It’s my oldest daughter’s birthday month, but also the end of my favorite season, with back to school routines approaching, and cooler days and nights. But it’s also a few months closer to the release of my cookbook, Skinnytaste One and Done (ships Oct 9 if you pre-ordered) which I can’t wait to get my hands on!

THE DETAILS:

MONDAY (8/20) B: Spinach, Feta and Artichoke Breakfast Bake* (1) with 1 cup grapes (0) L: Chicken Club Lettuce Wrap Sandwich (5) D: Greek Mac and Cheese (10) Totals: Freestyle Points 16, Calories 847**

TUESDAY (8/21) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0) L: LEFTOVER Greek Mac and Cheese (10) D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3) Totals: Freestyle Points 15, Calories 912**

WEDNESDAY (8/22) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0) L: LEFTOVER Greek Mac and Cheese (10) D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1) Totals: Freestyle Points 19, Calories 894**

THURSDAY (8/23) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0) L: Chicken Club Lettuce Wrap Sandwich (5) D: One-Pot Spaghetti and Meat Sauce (8) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2) Totals: Freestyle Points 16, Calories 912**

FRIDAY (8/24) B: PB & J Yogurt (6) L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2) D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1 ½ cups spiralized zucchini (0) Totals: Freestyle Points 17, Calories 998**

SATURDAY (8/25) B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0) L: Prosciutto, Mozzarella and Fig Salad with Arugula (6) D: DINNER OUT! Totals: Freestyle Points 14, Calories 504**

SUNDAY (8/26) B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2) L: Chickpea Egg Salad (2) D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters* (3) Totals: Freestyle Points 18, Calories 996**

*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters you/your family won’t eat.

***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch on Fri.

**google doc

Shopping List:

Produce

1 small cantaloupe

2 medium heads Iceberg lettuce

¾ pound red seedless grapes

1 medium head (about 24 ounces) cauliflower

4 fresh figs

2 small bananas (plus (optional) 1 more for Smoothie Bowl topping, if desired)

2 large heads garlic

2 small (4-ounce) Hass avocados

1 (2-inch) piece fresh ginger

1 small bunch/container fresh mint

1 small bunch fresh Italian parsley

1 small bunch/container fresh dill

1 large bunch/container fresh basil

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell baby spinach

1 large head Romaine lettuce

2 medium bunches scallions

1 small cucumber

2 medium carrots

1 small red bell pepper

2 medium lemons

6 medium zucchini (about 3 pounds)

1 small bunch/container fresh rosemary

3 medium vine-ripened tomatoes

1 (1-pound) container plus 1 dry pint cherry or grape tomatoes

2 small yellow onions

1 small red onion

1 (1-pound) container fresh strawberries

2 (6-ounce) containers fresh berries (your choice)

Meat, Poultry and Fish

6 ounces (about 12 slices) organic deli chicken or turkey breast

1 package center-cut bacon

1 ¾ pounds (8) chicken drumsticks

1 pound 90% lean ground beef

2 ounces thinly sliced prosciutto

1 ¾ pounds (8) bone-in lamb loin chops

1 ¾ pounds (4) flounder, tilapia or sole filets

1 1/3 pounds 99% lean ground turkey

Grains

1 (1-pound) package whole wheat elbow pasta (I love DeLallo)*

1 (1-pound) package whole wheat spaghetti (I love DeLallo)*

1 bag whole white wheat flour (I like King Arthur)*

1 bag all-purpose flour*

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Mayonnaise (I love Sir Kensington)

Oregano

Marjoram or thyme

Garlic powder

Cumin

Chili powder

Paprika

Sriracha

Balsamic vinegar

Reduced sodium soy sauce*

Honey

Sesame seeds

Sesame oil

Cinnamon

Vanilla extract

Maple syrup

Ginger

Apple cider vinegar (I like Braggs)

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

Dairy & Misc. Refrigerated Items

1 (18-pack) plus 1 dozen eggs

1 wedge fresh Parmesan cheese

1 pint low fat milk

1 quart nonfat milk

1 pint almond milk

1 (6-ounce) container nonfat plain Greek yogurt

10 ounces feta cheese

1 small box unsalted butter

1 (4-ounce) ball fresh mozzarella

1 (8-ounce) bag shredded part-skim mozzarella

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

Frozen

1 (10-ounce) package chopped spinach

1 (10-ounce) package peas and carrots

1 (1-pound) bag strawberries

Canned and Jarred

1 jar/can artichokes

1 small jar pitted Kalamata olives

1 (4-ounce) can tomato sauce

1 small jar reduced sugar grape jelly

1 small jar regular or reduced fat peanut butter

1 (28-ounce) can crushed tomatoes (I love Tutturosso)

2 (15-ounce) cans chickpeas (I like Goya)

Misc. Dry Goods

1 small package unsalted peanuts

Baking powder

1 small bag/box granulated sugar

1 small package slivered almonds (optional topping for Smoothie Bowl)

1 small package chia or flax seeds (optional topping for Smoothie Bowl)*Can sub gluten-free, if desired

posted August 18, 2018 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-august-20-august-26/

0 notes

chocolate-brownies · 7 years ago

Link

Cottage cheese may have a snack reputation that smacks of 1950s sensibilities, but it’s a brave new foodie world and everyone’s favorite curd is making a comeback. We whipped up five recipes that would make Betty Crocker jealous. Give them a go! The only thing you have to lose is your cottage cheese conceptions. Have more creative ways to incorporate this staple? Leave them in the comments below.

Cottage Cheese Pancakes

Prep time 10 minutes. Cook time about 20 minutes (about 5 minutes per pancake). Total time 30 minutes. Makes 6 thick pancakes, serves 3 very hungry breakfast eaters, or 6 people.

Ingredients

1 1/2 c. flour 2 medium ripe bananas, smashed 3 tsps baking powder 1 tsp cinnamon 1 tbsp honey 1 tsp salt 1 c. (12 oz) Good Culture Strawberry Chia Organic Cottage Cheese 1 egg 1/2 cup milk of your choice (I used unsweetened rice milk) Butter for pan

Directions

In a large bowl, whisk egg with the bananas, cottage cheese, honey, and milk.

Slowly add the flour, baking powder, cinnamon, and salt, stirring after each addition.

Heat a pad of butter in a griddle or frying pan over medium heat. Scoop approximately ½ cup of the batter onto the griddle. Brown on both sides and serve hot.

Serve with fresh fruit, sprinkle of confectioners sugar, maple syrup or honey, and butter.

*Optional deliciousness: Use blueberry cottage cheese for a different flavor, or add fresh fruit to the batter.

Photo by Jaclyn Atkinson

Savory Cottage Cheese Breakfast Pie

Prep time 20 minutes. Cook time 40 minutes. Total time 1 hour. Makes one 9-inch pie.

Ingredients

For the crust: (Optional use a pre-packaged version and skip forward in the directions to “To combine and create”)

1/2 c. Whole-wheat flour 3/4 c. All-purpose flour 1 tbsp sugar 1 tsp salt 6 tbsps (3/4 stick) cold unsalted butter cut into 1-inch pieces (or grated with a cheese grater) 2 tbsps ice-cold vodka 1/4 cup ice-cold water, plus extra if needed

For the filling:

3 medium eggs, beaten 2 tbsps all-purpose flour 2 c. (12 oz) Good Culture Kalamata Olive Organic Cottage Cheese 1/2 tsp lemon zest 2 tsps lemon juice 1/4 c. heavy cream or cream substitute 1 tsp pepper 1tsp garlic powder 1tsp oregano 1 medium red onion, chopped and pan-cooked until almost translucent. 1/2 c. spinach (or other hearty green would work as well) 1 c. grape-tomatoes, halved lengthwise

Directions

For the crust:

In a large mixing bowl, stir together the flour, salt, and sugar until combined. Add the butter and shortening and cut together using a pastry cutter (or using your hands) until the mixture forms small pea-sized crumbs coated in flour mix.

Pour vodka and water over the ingredients, use a rubber spatula (or your hands) to gently press the dough together, continue until the dough forms a large somewhat-sticky ball, adding more ice-water as necessary. (Do not overwork the dough, it’s better to have the dough just come together than be overworked and tough.).

Press into a disk a wrap in plastic, refrigerate for at least half an hour, and up to 2 days before rolling out.

To combine and create:

Preheat oven to 350 degrees F. Roll out crust on a cutting board or counter and drape into a pie tin, crimp the edges.

For the filling: In a large bowl or mixer, whisk the eggs, flour, cottage cheese, lemon zest and juice, heavy cream, pepper, and tahini until combined well.

Fold the spinach, red onion, and tomatoes into the mix with a spatula.

Pour the batter into the prepared crust.*

Bake until a toothpick inserted into the center comes out without batter, about 30 to 40 minutes depending on the oven.

Let cool slightly before serving, it will be easier to cut if you give it a solid 15-20 minutes to set.

Serve on a bed of arugula.

*Optional deliciousness: Add 1/2 c. crumbled feta to the top before baking.

Photo by Jaclyn Atkinson

Crustless Cottage Cheese Blueberry Pie

Prep time 10 minutes. Cook time 30 minutes. Total time 40 minutes. Makes one 9-inch pie.

Ingredients

2 eggs 1 c. (12 oz) Good Culture Blueberry Açaí Chia Organic Cottage Cheese 1/2 c. almond milk 1/2 c. almond flour 2 tbsps honey 1/2 tsp baking powder 1/4 tsp salt 1/2 c. blueberries Pad of butter to grease the pan

Directions

Prep: Grease a pie tin with butter and preheat oven to 400 degrees F.

In a large bowl or mixer, whisk the eggs with the sweetener until foamy, add almond flour, baking powder, milk, cottage cheese, and salt. Beat until combined and cottage cheese is smooth.

Pour batter into the pie tin.

About 20 minutes into baking, remove the pie from the oven and quickly place blueberries on the top of the cake, place back in the oven quickly. Bake until a toothpick inserted into the center comes out without batter, about 30 to 40 minutes depending on the oven.

Let cool slightly before serving.

Serve with fresh homemade whipped cream or ice cream for a treat, garnish with fresh blueberries.

Photo by Jaclyn Atkinson

Cottage Cheese Chickpea Tahini Summer Picnic Salad

Pro-Tip: You know all those summer salads that include mayonnaise? Consider replacing the mayonnaise in ANY of them with cottage cheese. From egg salad, to pasta salad, to the below: Chickpea Tahini Summer Salad, these are all great for sharing and bringing to potlucks and are quick enough to throw together for impromptu summer gatherings.

Prep time 20 minutes. Serves 6.

Ingredients

2 c. (15 oz each) chickpeas, drained and rinsed thoroughly 1 c. grape tomatoes, halved lengthwise 1/2 red onion, chopped 4 small Persian (or mini) cucumbers, sliced into half moons 1/2 c. sliced kalamata olives, chopped roughly 1 c. (12 oz) Good Culture Whole Milk Classic Organic Cottage Cheese 2 tbsps extra-virgin olive oil 3 tbsps tahini 3 tbsps water 1 tbsp garlic (fresh or powdered) 1 tbsp fresh oregano 1 tsp cumin 1 tsp parsley (fresh or dried) 1 tsp thyme (fresh or dried) 1 tsp salt 1 tsp ground black pepper 2 tbsps toasted sesame seeds

(Don’t be intimidated by the long spice list! You are basically making Za’atar, and could substitute Za’atar for most of the other spices if you have it on hand in the pantry.)

Instructions

Combine the prepared chickpeas, tomatoes, onion, cucumbers, and olives in a salad bowl large enough to mix the ingredients together.

Combine the tahini and water in a medium size bowl, stir well until a little frothy. Add the cottage cheese and olive oil to the tahini mixture, mixing thoroughly. Mix in all of the remaining ingredients, including the toasted sesame seeds.

Using a spatula, add the spice mixture to the salad bowl, mixing thoroughly to coat the ingredients entirely.

Serve with spinach and greens or as a side dish for a potluck.

Photo by Jaclyn Atkinson

Chocolate Pineapple Cottage-Cheesecake

A simple treat that is maybe the easiest cheesecake or icebox pie that you’ll ever make. It will keep in the freezer, so feel free to make well in advance of a gathering. Prep time 10 minutes. Chill time at least 30 minutes. Total time 40 minutes. Makes one 9-inch pie.

Ingredients

For the crust: (Optional use a pre-packaged version and skip forward in the directions to “To combine and create”)

1 1/2 c. chocolate graham cracker crumbs (from 8–9 chocolate graham cracker sheets) 2 tbsps granulated sugar 6 tbsps (3/4 stick) unsalted butter, melted

For the filling: 1 1/2 c. Good Culture Pineapple Organic Cottage Cheese 1 can (13.5 fl. ounces) coconut milk 20 oz canned pineapple, drained (and reserved if you’d like to make a pineapple simple syrup topping) 1/4 cup honey 2 tsps all-purpose flour 1 tsp vanilla

For the topping: 1/2 c. homemade Whipped Heavy Cream or Whipped Topping of your choice (Cool Whip, CoCo Whip, etc.) Pineapple (fresh or canned) Pineapple Simple Syrup (To Make: In a medium size saucepan, add 1 c. of sugar to 1/2 c. reserved pineapple juice from can, stir until sugar is dissolved, let cool before use.)

Instructions

To make the crust:

Preheat oven to 350F. In the pie tin, mix together graham cracker crumbs and sugar. Pour melted butter over the crumbs and mix with a rubber spatula (or your hands, if the butter has cooled enough). The graham mixture will look slightly darker and clump together easier when pressed.

Using your fingers, press the mixture up along the side of the pie tin until you have a 1/4-inch thick shell around, then flatten out the bottom of the shell, making sure both the top and bottom of the shell are joined.

Bake until the shell is slightly browned, 5 to 7 minutes. No longer than 10 minutes. Remove it from the oven and let it cool before filling.

To combine and create:

In a food processor or blender (I used an immersion blender), blend the cottage cheese, coconut milk, honey, maple syrup and vanilla together until it is super-smooth.

Pour everything into the crust. And pop into the freezer.

After a minimum of 30 minutes, or until the cheesecake base has begun to set, bring out and top with whipped topping of your choice and pineapple.* Return to freezer to set again, or return to fridge if planning on eating soon.

Serve with pineapple simple syrup drizzled on top, chopped dark chocolate, and extra fresh fruit or whipped topping. The cheesecake is best chilled, or at refrigerator temperature, for a particularly frosty treat on a hot day, serve frozen—it will be more like ice cream.

*Optional deliciousness: add a layer of chocolate syrup before returning to the freezer.

Photo by Jaclyn Atkinson

All recipes by Jaclyn Atkinson. For more information about Jaclyn, click here.

The post 5 Recipes Proving Cottage Cheese Isn’t Just for Your Grandma appeared first on Wanderlust.

#sleep sounds #sleep music #white noise app #nature sounds #relaxing sounds #rain sounds for sleeping

0 notes

ladystylestores · 5 years ago

Text

7 Day Healthy Meal Plan (June 15-21)

posted June 13, 2020 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 updated WW Smart Points.

7-Day Healthy Meal Plan

I want to wish all the dads out there a happy father’s day! Whether you are a biological dad, step-dad, adopted dad or any other type of dad, I hope you know how important you are and I hope you take time to celebrate your day! Need some great “dad approved” meals? Check out my Father’s Day recipes or some other favorites like Stuffed Bagel Balls (one of Tommy’s favorites for breakfast), Grilled Lobster Tails with Herb Garlic Butter (yum!) or Steak Kebabs with Chimichurri. Does your “dad” have a favorite Skinnytaste meal? Share and let me know which ones!

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

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 WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

MONDAY (6/15) B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) and a banana (0B 0G 0P) L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and a peach (0B 0G 0P) D: Margarita Pizza (6B 7G 6P) with 2 cups arugula (0B 0G 0P) with 1 tablespoon light balsamic vinaigrette (1B 1G 1P)

Totals: WW Points 19B 23G 19P, Calories 893**

TUESDAY (6/16) B: Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P) L: Chickpea Avocado Salad (3B 8G 3P) D: Steak Taco Lettuce Wraps (4B 4G 4P) with Mexican Cauliflower “Rice” (1B 1G 1P) Totals: WW Points 15B 21G 15P, Calories 849**

WEDNESDAY (6/17) B: Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P) L: Chickpea Avocado Salad (3B 8G 3P) D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P) Totals: WW Points 19B 26G 14P, Calories 857**

THURSDAY (6/18) B: PB + J Smoothie (9B 9G 9P) L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P) D: Healthy Baked Chicken Nuggets (3B 4G 3P) with Orzo with Zucchini and Tomato (6B 6G 6P) Totals: WW Points 27B 29G 22P, Calories 876**

FRIDAY (6/19) B: PB + J Smoothie (9B 9G 9P) L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P) D: 2 Baked Corn and Crab Cakes (5B 8G 4P) with Quick Cabbage Slaw (2B 2G 2P) Totals: WW Points 25B 29G 19P, Calories 826**

SATURDAY (6/20) B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P) L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P) D: ORDER IN!

Totals: WW Points 10B 15G 10P, Calories 608**

SUNDAY (6/21) B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2) (7B 7G 7P) L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and 1 cup watermelon (0B 0G 0P) D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 corn on the cob (0B 3G 0P) Totals: WW Points 16B 20G 16P, Calories 994**

*Make Sunday night, if desired and freeze any leftover you/your family won’t eat. **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 small and 3 medium bananas

1 medium peach

1 large watermelon

1 medium lemon

2 medium limes

1 (12-ounce) container fresh strawberries

5 medium ears of corn

2 small jalapenos

2 medium heads garlic

1 small shallot

1 large (7-ounce) Hass avocado

2 medium cucumbers

1 large (10-ounce) zucchini

1 medium head cauliflower (or 4 cups “riced”)

1 small bunch scallions

1 large carrot

1 small bunch celery

1 medium red bell pepper

5 ounces white mushrooms

½ small head green cabbage (or 1 [14-ounce] bag pre-shredded)

1 large head Iceberg lettuce

2 large heads Romaine lettuce

1 medium head Escarole

1 (10-ounce) container baby arugula

1 (5-ounce) container baby spinach

1 small bunch/container fresh oregano

1 small bunch/container fresh basil

1 small bunch fresh cilantro

1 small bunch fresh Italian parsley

1 dry pint cherry or grape tomatoes

1 small and 2 medium plum tomatoes

4 medium vine-ripened tomatoes

1 large red onion

2 medium yellow onions

Meat, Poultry and Fish

3 ounces (about 6 slices) organic deli chicken or turkey breast

1 package center-cut bacon

1 pound thin sirloin steaks

12 ounces (raw) Italian chicken sausage

1 pound premium lump crab meat

10 ounces (about 24 large) peeled and deveined shrimp

1 pound 93% lean ground turkey

1 pound (2) boneless, skinless chicken breasts

Grains*

1 package cake flour

1 small package unbleached all-purpose or white whole wheat flour

1 small package plain panko breadcrumbs

1 small package whole wheat Italian seasoned breadcrumbs

1 package (8 to 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)

1 small loaf sliced whole grain bread

1 box reduced fat Ritz crackers

1 package small pasta (such as penne)

1 package orzo pasta

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)

Vanilla extract

Light or regular mayonnaise

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

Unfiltered apple cider vinegar (I use Bragg’s)

Cumin

Garlic powder

Dried oregano

Smoked paprika

Cayenne pepper

NuNaturals Vanilla liquid stevia or sweetener of your choice

Fresh salsa or hot sauce (optional, for serving with Omelet Wrap)

Golden balsamic vinegar (I like DeLallo)

Seasoned salt (such as Montreal Steak Grill Mates)

Ground ginger

Cinnamon

Pure maple syrup

Red wine vinegar

Crushed red pepper flakes (optional, for Pasta with Italian Sausage)

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 small package crumbled feta cheese

1 (4-ounce) log soft goat cheese

1 medium wedge fresh Parmesan or Romano cheese

1 (4-ounce) chunk fresh whole milk mozzarella cheese

1 quart unsweetened vanilla almond milk

1 package sliced reduced fat cheddar cheese

1 small box unsalted butter

1 (32-ounce) tub plain nonfat Greek yogurt (I use Stonyfield)

Frozen

1 medium package blueberries

1 medium package strawberries

Canned and Jarred

1 small jar peanut butter

2 (4.5-ounce) cans tuna in water

1 small jar Kalamata olives

1 small jar roasted red peppers

1 (14-ounce) can chickpeas

1 (14-ounce) can cannellini beans

1 (14.5-ounce) can low sodium chicken broth

1 small can whole San Marzano tomatoes

1 (6-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

Baking soda

Baking powder

1 small package granulated sugar

1 package semi-sweet chocolate chips

Optional toppings for Smoothie Bowl: sliced almonds, chia seeds or flax seeds

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted June 13, 2020 by Gina

Source link

قالب وردپرس

from World Wide News https://ift.tt/37oV7sL

#World Wide News

0 notes

bestofrepices · 6 years ago

Text

Skinnytaste Meal Plan (December 17-December 23)

posted December 15, 2018 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 Weight Watchers Freestyle SmartPoints®.

The holidays are always so crazy, so I hope these meal plans can help simplify your life!

THE DETAILS:

SATURDAY (12/22) B: Banana Cranberry Bread (3) and a hard-boiled egg (0) L: Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: DINNER OUT! Totals: Freestyle SP 10, Calories 366**

**Prep lunch for the week Sunday night.

**Green salad makes enough for leftovers Tuesday. It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.

**google doc

Print Shopping List

Shopping List:

Produce

1 small and 2 medium oranges

2 medium pears

9 ounces shitake mushrooms

8 ounces baby bella mushrooms

5 ounces sliced white mushrooms

1 small and 2 medium heads garlic

2 pounds (4 medium) Yukon gold potatoes

1 (6-ounce) container fresh berries (your choice)

1 medium sweet potato

1 (slightly under-ripe) mango

2 medium (1 ½ pound each) heads cauliflower

1 small bag (or 1 cup loose) fresh cranberries

3 small (4-ounce each) Hass avocados

3 medium (ripe) bananas

1 large bunch scallions

1 jalapeño (optional, for Adobo)

½ small head green cabbage

5 medium limes

1 pound fresh asparagus

1 small bunch celery

1 medium bunch carrots

1 large bunch cilantro

1 small red bell pepper

1 (10-ounce) clamshell mixed baby greens

1 (5-ounce) bag or small bunch baby arugula or baby spinach

1 small cucumber

1 small and 2 medium vine-ripened tomatoes (or 1 dry pint cherry tomatoes)

1 small red onion

2 small and 1 large yellow onions

Meat, Poultry and Fish

1 package center cut bacon

1 pound (2) boneless, skinless chicken breasts

1 pound (24) peeled and deveined jumbo shrimp

1 ¾ pounds 93% lean ground turkey

½ pound 93% lean ground beef

14 ounces boneless, skinless chicken thighs

30 ounces (8) chicken drumsticks

Grains

1 package three cheese tortellini (Buitoni)

1 large bag dry brown rice

1 small multigrain roll

1 small bag white whole wheat flour

1 package long grain and wild rice combo (I used Carolina)

1 small package whole wheat seasoned breadcrumbs

1 small bag long grain or Basmati rice (can sub 1 cup brown rice in Chipotle Lime Rice, if desired)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Adobo seasoning

Cumin

Garlic powder

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

Reduced sodium soy sauce*

Sesame oil

Black sesame seeds (can sub all white in Asian Slaw, if desired)

White sesame seeds

Chili powder

Paprika

Bay leaves

Apple cider vinegar

Rice vinegar

Red wine vinegar

Worcestershire sauce

Mustard powder

Honey

Balsamic vinegar

Crushed red pepper flakes

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) container light sour cream

1 (6-ounce) container nonfat plain Greek yogurt

1 small container crumbled gorgonzola (or bleu) cheese

1 small wedge Parmigiano Reggiano (optional, for Tortellini Soup)

1 (8-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)

1 small box butter

1 (8-ounce) bottle skim milk

Frozen

1 (10-ounce) package corn kernels

1 small package frozen spinach

Canned and Jarred

1 (15-ounce) can reduced sodium black beans

1 small jar chunky mild salsa

1 (15-ounce) can chickpeas

1 (8-ounce) can tomato sauce

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

4 (32-ounce) cartons reduced sodium chicken broth

1 (15-ounce) can reduced sodium beef broth

1 (8-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

1 small bag chopped walnuts

1 small bottle tequila

1 small bag granulated sugar

1 small bag turbinado sugar

Baking soda

1 small bag/box light brown sugar

Print Shopping List

posted December 15, 2018 by Gina

The post Skinnytaste Meal Plan (December 17-December 23) appeared first on All Repices.

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

#IFTTT #WordPress

0 notes