Lean Style Meal Plan (February 18-February 24)

Revealed February 17, 2019 by by Gina

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

In case you are a novice in my meal plans, I shared them without cost, 7- versatile wholesome meal plans for the day (you’ll be able to see my earlier meal plans right here) which can be designed as a information, with loads of room for maneuver to will let you add extra meals, espresso, drinks, fruits, snacks, desserts, wines, and so on. or recipes For the meals you like, you’ll be able to seek for recipes per course within the index. You must intention for round 1500 energy * a day.

There may be additionally a exact and well-organized grocery listing that can significantly facilitate buying and makes them much less irritating. Save time and cash. You’ll eat much less on the restaurant, you’ll waste much less meals and you should have every thing you’ll want to allow you to keep on observe.

Lastly, in case you are 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 really like all of the concepts that everybody shares!

Plus, if you happen to shouldn’t have the Skinnytaste Meal Planner, that is the right time to prepare one for 2019! There was an error printing final yr, however it’s good now! You may order it right here!


Breakfast and lunch from Monday to Friday are designed to serve 1 individual whereas all Saturday and Sunday meals are designed to serve a household of four . Some recipes make sufficient leftovers for 2 nights or for lunch the following day. Whereas we’re satisfied that there isn’t any single answer for each meal, we’ve executed our greatest to give you one thing that can enchantment to a variety of individuals. Every little thing is appropriate with Weight Watchers, I’ve included Freestyle Weight Watcher factors up to date in your comfort, be at liberty to alternate the recipes you need or use them as inspiration!

The grocery listing is full and consists of every thing 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 just already use usually.

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

MONDAY (2/18)
B: PB + J Yoghurt (6)
L: Rooster salad with white sauce * (eight)
D : Purple lentil soup with spinach * (1) and 1 mini naan (or flatbread) (5)
Complete: Freestyle ™ SP 20, energy 1,008 **

TUESDAY (2 / 19)
B: 2 boiled eggs (zero) and one orange (zero)
L: Rooster salad with white sauce and white sauce (eight)
D: Taco prompt rooster chili (zero) with 2 tbsp. Low fats cheese mix soup (1), 1 tablespoon cream
(1) and 1 ounce of avocado (1)

Totals: Freestyle ™ SP 11 , Energy 863 **

B: PB + J Yoghurt (6)
L: Rooster salad in a basket with white sauce ( eight)
D: LEFTOVER Taco Rooster Chili Prompt Pot (zero) with 2 t 1 tablespoon of decreased fats cheese combine (1), 1 tbsp
mild bitter cream (1) and 1 ounce of avocado (1)

Totals: Freestyle ™ SP 17, Energy 915 **

B: 2 boiled eggs (zero) and one orange (zero)
L: Rooster salad with white sauce and white sauce (eight)
D: Spaghetti and meat sauce with one pot (eight) and 1 ½ cup of romaine *** (zero) with 2 tablespoons Skinny Caesar French dressing

Totals: Freestyle ™ SP 18, Energy 991 **

FRIDAY (2/22)
B: 6 ounces of Greek yogurt fats free (zero) with ½ cup of sliced ​​strawberries (zero), 1 tablespoon of chopped peanuts (2)),
and 1 teaspoon of honey (1)
L: Sauce for spaghetti with meat LEFTOVER (eight) and 1 ½ cup of romaine (zero) with 2 tablespoons lean Caesar French dressing
French dressing (2)
D: Shrimps with honey and garlic (2 ) with fried rice to Asian edamame (four)

Totals: Freestyle ™ SP 1 9, Energy 1 zero18 **

SATURDAY (2/23) ]
B: Breakfast pasta with eggs and tomatoes (three) and half cup of grapes (zero)
L Chopped salad with rooster and Asian lettuce (eight)

Totals: Freestyle ™ SP 11, energy 544 **

DIM ANCHE (2/24)
B: three crepes with berries and cream (6)
L: lentil jars with avocado, eggs and cholula (2) (recipe x 2)
D: Sluggish Cooked Rice Bols (10)

Complete: Freestyle ™ SP 18, Energy 970 **

** Rooster salad ready Sunday night for Monday lunch to Thursday. Freeze leftover soup that you just / your loved ones is not going to eat

** That is solely a information, girls ought to eat about 1500 energy a day. Here’s a helpful calculator to estimate
your calorie wants. I've left lots of leeway so that you can add extra meals like espresso, drinks, fruit,
snacks, desserts, wine, and so on.
*** Minimize 1 half cup of Roman plus for Friday lunch

Buying Listing:


2 medium and a pair of giant oranges 1 seedless pound (purple or inexperienced) four medium lemons1 medium head Boston / Bibb lettuce1 (6 ounces) pack of recent blackberries1 (6 ounces) packet of recent raspberries1 (16 ounces) package deal recent strawberries3 small (four ounces) avocados Hass 2 small jalapenos2 radish1 small english cucumber half small head purple cabbage1 giant purple cabbage / giant carrot2 medium heads garlic1 medium bunch recent coriander1 small bunch recent Italian parsley1 small bunch spinach for babies1 small bunch / containing recent basil 1 piece of recent ginger1 small lime2 small lime2 bouquets medium shallots1 raisins or cherry tomatoes1 small and a pair of giant heads romaine lettuce2 small heads and a pair of giant heads romaine lettuce2 tomatoes1 small oi gnon purple 2 sma ll and 1 medium yellow onion

Meat, poultry and fish

1 ¾ kilos (about four coarse) boneless skinless rooster legs1 ¾ kilos (three) boneless rooster breasts and skinless1 pound 90% lean floor beef18 ounces (32) jumbo, peeled and deveined, shrimp 1 pound Rooster minced 1 pound fillet

Cereals *

1 package deal mini naan or flatbread (as Stonefire) 1 package deal of dry brown rice (or 6 pre-cooked cups) 1 small package deal of complete grain English muffins1 small bag of white or all-purpose flour

Condiments and Spices

Olive Oil Additional virgin olive Baking sprayVaporizer of virgin olive oil (or get a gentleman of Misto oil) Kosher salt (I really like diamond crystal) Pepper mill (or grains recent pepper) rice vinegar sesame oilHoisinSaucha sauceCholula (might include Sriracha traits in lentil bowls, if desired) Distilled white vinegar

Dairy & Misc. Refrigerated Merchandise

1 pint of liquid egg whites1 dozen giant eggs1 small container mild whipped cream1 pint of milk 1% milk1 Parmigiano Reggiano1 bun (eight ounces) package deal of sunshine cream of Mexican cheese mix1 (eight ounces) Nonfat Greek Yogurt (32 ounces) containing single (eight ounces) complete milk yogurt (not Greek I like Stonyfield)


pack of 1 corn kernel (10 ounces) edamame

canned and canned

1 small sugar pot candy jelly1 small pot mild peanut butter1 small pot ready with candy sauce harissa (elective, to sprinkle rooster salad) 1 (15.5 ounces) black beans1 (15.5 ounces) purple kidney beans1 (eight ounces) tomato sauce2 (10 ounces) canned diced tomatoes with inexperienced peppers (J & Likes RoTel) 1 (four ounces) minced inexperienced peppers1 28 ounces) p can crush tomatoes (I exploit Tuttorosso) 1 (eight ounces) can sprinkle chestnuts1 small field / jar of anchovies f illets2 (32 ounces) cartons of rooster broth or greens

Misc. Dry items

1 small package deal of unsalted peanuts1 small package deal of granulated sugarCornstarch1 small package deal of unsalted cashews (can maintain as much as 2 tablespoons of peanuts in a lettuce salad , 1 dry bag of purple or yellow lentils 1 small bag of brown lentils (or three pre-cooked cups) 1 small pack of brown sugar 1 small pack of powdered sugar

* If you want, you’ll be able to with out gluten

revealed on on 17 February 2019 by Gina

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