14-Day Wholesome Meal Plan (Could 4- Could 17)

posted Could 2, 2020 by Gina

A free 14-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a buying record. All recipes embody energy and up to date WW Good Factors.

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 Wholesome Meal Plan

As all the time, I hope this discover everybody  secure and wholesome! I’m once more offering 2 WEEKS of breakfast, lunch and dinner. As we transfer ahead and ease into a brand new regular, I want to know what you favor– for me to proceed with a 14 day plan, or to return to the one week plan? Please remark and let me know! Be aware that we’re again to weekday breakfast and lunches serving one!

As beforehand posted,  listed here are some extra ideas to assist maximize your substances and restrict waste:

Purchase entire produce (quite than pre-cut): Pre-cut produce is de facto handy however moisture tends to develop rapidly, which causes it to spoil extra quickly.Wash your produce earlier than placing it away. It’s simply as necessary to dry it nicely with a clear towel or simply air dry. Extra moisture (particularly in delicate produce equivalent to berries or lower lettuce) may cause pre-mature spoilage.Freeze any meat you aren’t going to cook dinner inside a number of days of buying. Be certain that to securely defrost it as wanted. HERE are for some meals security ideas from the USDA.Purchase potted herbs when doable. That method, you need to use slightly as you want it. When you do purchase recent lower herbs, take a look at THESE ideas from The Kitchn for storing and increasing their life.When you don’t have recent herbs available, you’ll be able to, typically, substitute 1 teaspoon dry for each 1 tablespoon recent.If you’re lacking an ingredient, take a look at THIS nice ingredient substitution record from America’s Take a look at Kitchen.

WW has modified their plan to now embody a Blue, Purple and Inexperienced Plan. All of the recipes on my weblog are up to date for the Blue plan. I’ve been updating all my recipes (over 2000) and have accomplished 2019 with the opposite two colours, and I’m working my method down so please be affected person.

Lastly, if you happen to’re on Fb be a part of the Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail record, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Additionally, if you happen to don’t have the Skinnytaste Meal Planner, now could be a good time to get one that can assist you keep on monitor! There was a print error final 12 months, however it’s good now! You’ll be able to order it right here!

Week 1 (Could 4-Could 10)

MONDAY (5/4)
B: Avocado Toast Egg-in-a-Gap (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 inexperienced salad* (2B 2G 2P)

Totals: WW Factors 18B 21G 18P, Energy 925**

TUESDAY (5/5)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a inexperienced salad (2B 2G 2P)
D: Sluggish Cooker Hen Tacos (7B 10G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)
Totals: WW Factors 24B 28G 24P, Energy 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 inexperienced salad (2B 2G 2P)
D: Sheet Pan Meatloaf with Broccoli (9B 10G 8P) and Home made Rice Pilaf (6B 6G 2P)
Totals: WW Factors 27B 32G 22P, Energy 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 Factors 19B 20G 14P, Energy 892**

FRIDAY (5/8)
B: 2 scrambled eggs (0B 4G 0P), 1 slice entire 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: Bare Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Factors 7B 16G 7P, Energy 894**

SATURDAY (5/9)
B: Yogurt Waffles # (4B 4G 4P) with ½ cup recent blended 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 Factors 14B 14G 14P, Energy 545**

SUNDAY (5/10)
B: Low Fats 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 Factors 20B 22G 18P, Energy 922**

*Inexperienced salad contains 6 cups blended greens, Three scallions, 1 cup every: tomatoes, cucumber, carrots, chickpeas and ¾
cup gentle French dressing.  Put aside 2 servings with dressing on the facet for lunch Tues/Wed.

# Freeze any leftover you/your loved ones received’t eat.

Week 2 (Could 11-Could 17)

MONDAY (5/11)
B: LEFTOVER Low Fats 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 Factors 16B 23G 15P, Energy 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 Tacky Taco Chili Mac (6B 8G 6P)

Totals: WW Factors 16B 25G 15P, Energy 887*

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

Totals: WW Factors 14B 24G 13P, Energy 987*

THURSDAY (5/14)
B: In a single day 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 Inexperienced Beans (1B 1G 1P)

Totals: WW Factors 20B 22G 14P, Energy 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 Fast Cabbage Slaw (2B 2G 2P)
D: Cod Fish Tacos (5B 7G 5P) with Arroz Congri (4B 6G 4P)

Totals: WW Factors 18B 22G 18P, Energy 895*

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

Totals: WW Factors 7B 15G 7P, Energy 529*

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

*That is only a information, ladies ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.

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.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.

*Google doc

Print Procuring Listing

Week 1 Procuring Listing (Could 4-Could 10)

Produce

5 medium oranges1 medium pears (any selection)Three medium apples (any selection)Three medium limes1 medium lemon1 medium head garlic1 (2-inch) piece ginger1 (1-pound) clamshell recent strawberries1 (6-ounce) container recent blueberries2 (6-ounce) container recent blackberries or raspberries2 medium heads cauliflower1 ¾ kilos broccoli florets1 medium (5-ounce) and Four massive (6-ounce) Hass avocados2 kilos (1 massive OR 2 medium) eggplant small cucumbers1 small English cucumber1 small and a pair of massive bunches scallions1 small bunch celery2 small carrots1 small inexperienced bell pepper (can sub ¼ of the pink or yellow pepper in Cucumber Salad, if desired)1 medium pink bell pepper1 medium yellow bell pepper1 massive bunch recent cilantro1 small bunch recent Italian parsley1 small bunch recent oregano (can sub ½ teaspoon recent parsley in Cucumber Salad, if desired)1 small bunch recent chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)1 small head (or bag of pre-shredded) cabbage1 medium head endive1 (5-ounce) bag/clamshell child arugula1 (5-ounce) bag/clamshell blended greens1 dry pint grape or cherry tomatoes2 medium vine-ripened tomatoes1 small and 1 massive yellow onion1 small pink onion

Meat, Poultry and Fish

1 ½ kilos boneless, skinless rooster breasts1 1/Three kilos 93% lean floor turkey1 ½ kilos 93% lean floor beef1 pound wild salmon fillet½ pound peeled and deveined cooked (or uncooked) shrimp (purchase frozen and defrost as wanted)1 ¾ kilos rooster drumsticks

Grains*

1 medium package deal corn tortillas1 loaf sliced entire grain bread1 package deal fast cooking oats1 package deal angel hair spaghetti1 (14-ounce) field immediate brown rice (equivalent to Uncle Ben’s)1 package deal panko breadcrumbs1 package deal all-purpose unbleached flour1 package deal diminished carb entire wheat tortillas (I like La Tortilla Manufacturing facility)1 package deal dry quick grain brown rice

Condiments and Spices

Additional virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)HoneyLight French dressing (or substances to make your personal)NuNaturals liquid stevia or sweetener of your choiceAdobo seasoning (can sub salt in Hen Tacos, if desired)Garlic powderCuminThymeWorcestershire sauceBay leavesRegular or gentle mayonnaiseSriracha sauceRed wine vinegarVanilla extractPure maple syrupRice vinegarReduced sodium soy sauce*Sesame seedsSesame oilFurikakeKetchupHot sauce (non-compulsory, for Avocado Toast)Rice wine

Dairy & Misc. Refrigerated Gadgets

1 dozen massive eggs1 field butter1 quart unsweetened almond milk1 small wedge Pecorino Romano cheese1 (6-ounce) container nonfat plain Greek yogurt1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 pint 1% buttermilk1 (16-ounce) bag half skim shredded mozzarella cheese1 (8-ounce) bag diminished fats shredded cheddar and jack cheese blend1 block feta cheese

Frozen

1 medium bag frozen blueberries1 small bag peas and carrots

Canned and Jarred

1 massive jar marinara sauce (or substances to make your personal)1 small jar pitted Kalamata olives1 small jar peanut butter1 small jar chunky salsa1 (5-ounce) can tuna in water1 jar alcapparado (or capers or inexperienced olives)1 (15-ounce) can chickpeas1 (32-ounce) carton rooster broth1 (8-ounce) can tomato sauce

Misc. Dry Items

1 small bag chopped walnutsBaking powderBaking soda1 small package deal granulated sugar

*You should purchase gluten free, if desired

Week 2 Procuring Listing (Could 11-Could 17)

Produce

1 medium orange3 medium pears (any selection)1 medium banana1 (6-ounce) clamshell recent blueberries1 massive head garlic3 medium shallots2 kilos Yukon gold potatoes12 ounces inexperienced beans2 medium bunches scallions1 small carrot3 medium and three massive pink bell peppers1 small inexperienced bell pepper4 medium limes1 small head inexperienced cabbage½ small head purple cabbage1 (5-ounce) bag/clamshell child spinach1 medium bunch recent cilantro1 small bunch recent basil3 medium plum tomatoes2 medium vine-ripened tomatoes2 small and 1 medium yellow onion1 small pink onion

Meat, Poultry and Fish

1 1/Three pound 93% lean floor turkey2 kilos boneless pork shoulder roast1 pound (4) skinless agency white fish fillets (equivalent to cod, snapper or mahi mahi)¾ pound (3) boneless, skinless rooster thighs1 pound 93% lean floor turkey

Grains*

1 package deal 100 calorie sandwich rolls or deli skinny flats1 package deal ziti pasta1 package deal pasta shells (I really like Delallo)1 package deal dry brown rice (Can sub 1 ½ cups cooked lengthy grain rice in Stuffed Peppers, if desired)1 small loaf entire grain sliced bread (can sub ½ a roll for toast [Wed breakfast], if desired)1 package deal corn tortillas1 package deal dry lengthy grain rice1 package deal fast oats1 package deal all-purpose unbleached flour

Condiments and Spices

Additional virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or recent peppercorns)Gentle mayonnaiseOreganoHoneyChili powderPaprikaCinnamonGarlic powderCrushed pink pepper flakesBalsamic vinegarWorcestershire sauceVanilla extractApple cider vinegarCuminChili lime seasoning (equivalent to Tajin Traditional)Bay leavesSazon (can sub paprika in Lentil Soup, if desired)Higher than Bouillon Hen BaseNuNaturals liquid stevia or sweetener of your selection

Dairy & Misc. Refrigerated Gadgets

2 ½ dozen massive eggs12 ounces feta cheese1 (8-ounce) package deal shredded diminished fats sharp cheddar cheese1 (8-ounce) package deal shredded half skim mozzarella cheese1 (17.5-ounce) container nonfat plain Greek yogurt1 (8-ounce) container nonfat ricotta cheese1 small wedge Parmesan cheese1 (8-ounce) container heavy cream1 pint 2% milk1 (8-ounce) container skim milk (should buy a bigger 2% and sub ¼ cup Mashed Potatoes, if desired)1 (8-ounce) container unsweetened almond milk1 tub whipped butter1 (8-ounce) container gentle bitter cream

Frozen

1 (10-ounce) package deal spinach1 small package deal blended greens

Canned and Jarred

1 (28-ounce) can crushed tomatoes1 (10-ounce) can RoTel tomatoes with inexperienced chilies1 (14.5-ounce) can pink beans1 (15-ounce) can tomato sauce1 (15-ounce) can refried beans1 (15-ounce) can black beans1 (32-ounce) carton diminished sodium rooster broth

Misc. Dry Items

1 small bag chopped walnuts or pecansChia seeds1 small package deal granulated sugar (non-compulsory for Banana Mug Muffins)Baking powder1 pound dried lentilsOptional muffin toppings: mini chocolate chips, sprinkles, hemp seeds, and many others.

*You should purchase gluten free, if desired

Print Procuring Listing

posted Could 2, 2020 by Gina

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