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

14-Day Healthy Meal Plan

I hope this discover everybody  secure and wholesome! I’m once more offering 2 WEEKS of breakfast, lunch and dinner. All meals on this 2-week plan are simple to comply with, have few components and make the most of LOTS of pantry gadgets. Please word that the primary week focuses extra on extra fragile, recent components whereas the second week makes use of heartier produce and extra canned/frozen items. Ensure that to look by means of the recipes and cross examine each lists with what you have already got readily available. There shall be some components left over in week 1 (like oats, some recent herbs, and spices) that it is possible for you to to make use of in week 2.  Additionally, you might be able to mix components on each lists to get an even bigger container (resembling milk or eggs).

As I posted final week,  listed below are some further ideas to assist maximize your components and restrict waste, particularly throughout this CRAZY time:

• Purchase complete produce (moderately than pre-cut): Pre-cut produce is de facto handy however moisture tends to develop shortly, which causes it to spoil extra quickly.
• Wash your produce earlier than placing it away. It’s simply as essential to dry it nicely with a clear towel or simply air dry. Extra moisture (particularly in delicate produce resembling berries or reduce lettuce) may cause pre-mature spoilage.
• Freeze any meat you aren’t going to cook dinner inside just a few days of buying. Ensure that to securely defrost it as wanted. HERE are for some meals security ideas from the USDA.
• Purchase potted herbs when attainable. That manner, you need to use somewhat as you want it. If you happen to do purchase recent reduce herbs, take a look at THESE ideas from The Kitchn for storing and lengthening their life.
• If you happen to don’t have recent herbs readily available, you may, normally, substitute 1 teaspoon dry for each 1 tablespoon recent.
• In case you are lacking an ingredient, take a look at THIS nice ingredient substitution listing from America’s Take a look at Kitchen.

WW has modified their plan to now embrace 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 manner down so please be affected person.

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

Additionally, when you 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, nevertheless it’s good now! You possibly can order it right here!

Week 1 (April 20-April 26)

MONDAY (4/20)
B: Avocado Toast with Sunny Aspect Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P)
L: Three Skinny Baked Mozzarella Sticks (3B 4G 3P) with Fast Marinara Sauce* (0B 1G 0P) and a couple of cups chopped
romaine with 1 tablespoon gentle Caesar dressing (2B 2G 2P)
D: Lebanese Lentil Soup (2B 6G 1P) with ½ complete wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)

Totals: WW Factors 13B 21G 12P, Energy 892**

TUESDAY (4/21)
B: Avocado Toast with Sunny Aspect Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P)
D: Hen Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Fast and Delicioso Cuban
Type Black Beans (1B 3G 1P) (recipe x 2)

Totals: WW Factors 14B 21G 10P, Energy 928**

WEDNESDAY (4/22)
B:  ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: LEFTOVER Hen Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Fast and Delicioso Cuban Type
Black Beans (1B 3G 1P)
D: Oven “Fried” Breaded Pork Chops (7B 7G 7P) with Spiralized Apple and Cabbage Slaw (2B 2G 2P)

Totals: WW Factors 18B 21G 15P, Energy 961**

THURSDAY (4/23)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: The Skinny Tuna Soften (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P)
D: Baked Hen Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P)
Totals: WW Factors 12B 17G 12P, Energy 878**

FRIDAY (4/24)
B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2)
L: LEFTOVER Baked Hen Parmesan (4B 6G 4P) with 2 cups blended greens and 1 tablespoon gentle French dressing (1B
1G 1P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Child Spinach with
Garlic and Oil (1B 1G 1P)

Totals: WW Factors 21B 26G 16P, Energy 1,002**

SATURDAY (4/25)
B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P)
L: Gradual Cooker Paleo Jalapeno Popper Hen Chili (7B 7G 5P)
D: ORDER IN!

Totals: WW Factors 12B 13G 10P, Energy 522**

SUNDAY (4/26)
B: Banana Nut Bread (4B 5G 5P) with 1 cup blended berries (0B 0G 0P)
L: LEFTOVER Gradual Cooker Paleo Jalapeno Popper Hen Chili (7B 7G 5P)
D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)

Totals: WW Factors 19B 22G 14P, Energy 923**

*Save 1 cup marinara for Hen Parm on Thurs. Freeze any leftover pita you/your loved ones gained’t eat.

Week 2 (April 27-Might 3)

MONDAY (4/27)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: Fiesta Bean Salad (4B 8G 4P)
D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 child carrots (0B 0G 0P)
Totals: WW Factors 16B 21G 13P, Energy 875*

TUESDAY (4/28)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 child carrots (0B 0G 0P)
D: Crock Pot Santa Fe Hen (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro
Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Factors 20B 25G 17P, Energy 974*

WEDNESDAY (4/29)
B: 2 scrambled eggs (0B 4G 0P), 1 slice complete grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: Simple Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P)
D: LEFTOVER Crock Pot Santa Fe Hen (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and
Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Factors 13B 24G 13P, Energy 1,005*

THURSDAY (4/30)
B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Turkey Burgers with Zucchini (3B 3G 3P) on an entire wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P)
(recipe x 4)

Totals: WW Factors 29B 29G 25P, Energy 1,104*

FRIDAY (5/1)
B: 2 scrambled eggs (0B 4G 0P), 1 slice complete grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P)
Totals: WW Factors 21B 25G 16P, Energy 1,121*

SATURDAY (5/2)
B: Instantaneous Pot Metal Reduce Oats (5B 5G 1P)
L: Cilantro Hen Salad (1B 3G 1P) (recipe x 2) on 1 slice complete grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Factors 9B 11G 5P, Energy 623*

SUNDAY (5/3)
B: LEFTOVER Instantaneous Pot Metal Reduce Oats (5B 5G 1P)

L: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P)
D: Skinny Tuna Noodle Casserole (7B 8G 4P) with 1 cup blended greens (0B 0G 0P)
Totals: WW Factors 16B 19G 9P, Energy 886*

*That is only a information, ladies ought to goal 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.

**Google doc