Lean Style Meal Plan (February 11-February 17)

Lean Style Meal Plan (February 11-February 17)

Printed February 9, 2019 by by Gina

A Free versatile weight reduction meal for 7 days plan together with breakfast, lunch and dinner and a buying checklist. All recipes embrace Energy and Weight Watchers Freestyle ™ SmartPoints®.

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Guys, if you get this e mail, I'll be on a Disney cruise! However I’ve not forgotten you, I’ve additionally added some recipes for Valentine's Day this week. I plan to take my very own recommendation to keep away from gaining weight whereas cruising. In fact, I’ve the intention of letting myself go and it's good too as a result of I understand how to get again on monitor as soon as at dwelling.

And in the event you're new to my meal plan, I'll let you understand free of charge. , 7 day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) as a information, with loads of leeway to permit you to add extra meals, espresso, drinks, fruits, snacks , desserts, wine, and so forth. or trade recipes for the meals you like, you’ll be able to seek for recipes per course within the index. You must purpose for round 1500 energy * a day.

There may be additionally a exact and well-organized grocery checklist that can tremendously facilitate buying and makes them much less disturbing. Save time and cash. You’ll eat much less on the restaurant, you’ll waste much less meals and you’ll have all the things it’s good to show you how to keep on monitor.

Lastly, if you’re on Fb, be a part of my Fb Skinnytaste neighborhood the place everybody shares. Recipe pictures that they do, you’ll be able to be a part of right here. I like all of the concepts that everybody shares!

Plus, in the event you would not have the Skinnytaste Meal Planner, that is the proper time to prepare one for 2019! There was an error printing final 12 months, however it’s excellent now! You possibly can order it right here!


Breakfasts and lunches from Monday to Friday are designed to serve 1 individual whereas dinners and all meals on Saturday and Sunday are Designed to serve a household of four folks. Some recipes make sufficient leftovers for 2 nights or for lunch the subsequent day. Whereas we’re satisfied that there isn’t any single resolution for each meal, now we have performed our greatest to provide you with one thing that can attraction to a variety of individuals. All the things is appropriate with Weight Watchers, I’ve included Freestyle Weight Watcher factors up to date on your comfort, be happy to trade the recipes you need or use them as inspiration!

The grocery checklist is full and contains all the things you want. make all meals on the aircraft. I've even included product model suggestions that I like and that I exploit usually. Test your cupboards as a result of you’ll discover that I usually use many condiments that you simply already use usually.

Final however not least, this meal plan is versatile and sensible. There may be a lot room for maneuvering cocktails, wholesome snacks, desserts and restaurant meals. And if crucial, you’ll be able to transfer some issues in order that it really works along with your schedule. Let me know in the event you use these plans, it can assist me determine if I ought to proceed to share them!

MONDAY (2/11)
B: 2 hard-boiled eggs (zero) and a pear (zero)
L: Greek salad with chickpeas (6)
D: Vegetarian Veggie Smoked Candy Potato (Eight)

Totals: Freestyle ™ SP 14, Energy 839 *

TUESDAY (2/12)
] B: Greek Yogurt with Berries, Walnuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Madison's Favourite Beef Tacos (9) with 1 oz. Avocado (1)

Complete: Freestyle ™ SP 21, Energy 970 *

B: 2 onerous boiled eggs ** (zero) and one pear (zero)
L: Greek salad with chickpeas (6)
D: LEFTOVER Madison's favourite beef tacos (9) with 1 ounce of avocado (1)
Totals: Freestyle ™ SP 16, Energy 959 *

B: Coronary heart-Sh Pancakes banana and chocolate chips *** (6) and an orange (zero)
L: Greek salad with chickpeas (6)
D: Filet mignon excellent for 2 *** (5) with broccolini with simple garlic (1) and a couple of chocolate-covered strawberries (2)

Complete: Freestyle ™ SP 20, Energy 872 *

FRIDAY (2/15) ]
B: Greek Yogurt with berries, walnuts and honey (5)
L: tomato and shallot sandwich (four) and an apple (zero)
D: black scallops with sauce au horseradish (2), ¾ cup brown rice (5) Summer season greens sautéed with greens

Totals: Freestyle ™ SP 17, Energy 972 *


B: Breakfast Pizza (5)
L: Hen Chili from Paleo Jalapeno Popper (7)

Complete: Freestyle ™ SP 12, Energy 556 *

SUNDAY (2/17)
B: Broccoli Cheddar Quiche with out Crust (four)
L: LEFTOVER Hen Chili Popale Paleo Jalapeno (7)
D: Pan of noodles with lean tuna (7) and a inexperienced salad (zero) with 2 tbsp. Mild Italian Dressing (2) #

Complete: Freestyle ™ SP 20, Energy 870 *

* That is solely a information, ladies ought to purpose for about 1500 energy per serving day. Here’s a helpful calculator to estimate
your calorie wants. I've left plenty of leeway so that you can add extra meals, resembling espresso, drinks, fruit,
snacks, dessert, wine, and so forth.

** Boil an additional egg for Friday lunch.

*** Prepare dinner the entire batch of pancakes and freeze all the things else you / your loved ones won’t eat. Double the Filet recipe for
a household of 4.

# Freeze the remaining tuna in a casserole that you simply / your loved ones won’t eat. The salad consists of 6 cups of inexperienced greens, 2 shallots and
½ cup every: cucumber, carrots, tomatoes.

** google doc

]  Purchasing Checklist:  

] Product

2 medium pears1 giant ripe bananas1 medium orange1 medium sized apples4 medium and 1 giant candy potato jalapeños4 wholesale persian cucumber crowns) 1 small cucumber1 (6 ounces) containing contemporary berries (your alternative) 1 pint strawberries fresh2 medium lemons half of kg zucchini half of pound yellow squash 10 ounces child bella mushrooms (entire or pre-sliced) 2 medium heads garlic1 small head Romaine lettuce1 (small head) ounce) bag / shell combined inexperienced vegetables1 small bunch of spinach 1-2 medium bunches broccolini4 small (four ounces) avocados Hass 1 small peppers and a couple of medium pink peppers1 medium inexperienced pepper¾ broccoli wheelbarrow1 giant shallot bouquet1 small bouquet / container contemporary oregano cherry or tomatoes raisins2 mediu m plum tomatoes1 giant ripe tomato on vine2 medium carrots1 giant pink onion1 and 1 small medium yellow onion1 medium white onion

Meat, poultry and fish

three kilos 93% or 95% lean floor beef2 Beef tenderloin (filet mignon) steaks1 ¾ pound (16) giant scallops 1 small bunch of bacon reduce within the heart 1 pound 93% lean floor rooster

Cereals *

1 giant package deal of taco of corn shells (you want 16) 1 small bag of all-purpose wheat flour or entire white1 small sandwich roll1 small bag of dry brown rice (or three pre-cooked cups) 1 small package deal of noodles Yolks1 small package deal of bread crumbs entire wheat seasoned

Condiments and spices

Additional virgin olive oilVegetable oilVaporizer to cookVaporizer in olive oil (or get a syrup of oil Misto) Salt salt (I just like the c diamond ristal) Pepper (or contemporary peppers) HoneyTaco Seasoning (or make your individual with elements within the checklist) Chili PowderPaprikaPaprika SmokedCuminOre GanoBay leavesBonilla ExtractChili Pepper FlakesLight MayonnaiseCayennePallow powderThymane with Dijon MustardNutmegVinaigrette at 39 mild Italian (or put together your self with the elements of the checklist)

Dairy & Misc. Refrigerated Gadgets

1 giant package deal of 18 eggs (four ounces) goat cheese (elective, for Jalapeno Popper Chili) 1 bag (Eight ounces) grated cheddar cheese1 bag (Eight ounces) cheddar cheese1 lightened fats (Eight ounces) shredded Mexican cheese combine in bag (lower than ½ cup of fats cheddar in candy potatoes, if desired) 1 bag (Eight oz) grated mozzarella cheese1 (32 ounces) in a fat-free container Greek yogurt 1 (Eight-ounce) containing mild bitter cream1 small piece of contemporary Parmesan cheese1 a block of contemporary feta cheese1 a small field of butter 1 quart of milk 1% or 2% milk1 ½ pint


Canned and Jarred

1 can (15 ounces) of chickpeas1 (15 ounces) can black beans1 (14 ounces) can small tomatoes in dice2 cans (5 oz) yellowfin tuna in water1 small pot Salsa1 (Eight oz) toma sauce field te1 small ready pot of grated horseradish1 medium pot Kalamata or olives Gaeta1 (15 ounces) may be decreased to rooster broth based mostly on sodium1 (15 ounces) can rooster broth

Misc. Dry Items

Dough Powder 1 small bag of chopped nuts 1 small bag of mini chocolate chips1 (four ounces) half-sweet chocolate package deal (black) 1 small bottle of sherry (elective, for tuna casserole )

* You possibly can gluten-free, if you want

posted on on February 9, 2019 by Gina

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