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 Healthy Meal Plan
I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Please note that the first week focuses more on more fragile, fresh ingredients while the second week uses heartier produce and more canned/frozen goods. Make sure to glance through the recipes and cross check both lists with what you already have on hand. There will be some ingredients left over in week 1 (like oats, some fresh herbs, and spices) that you will be able to use in week 2. Also, you may be able to combine ingredients on both lists to get a bigger container (such as milk or eggs).
As I posted last week, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:
Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Lastly, if you’re on Facebook join the 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 help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!
Week 1 (April 20-April 26)
MONDAY (4/20) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P) L: 3 Skinny Baked Mozzarella Sticks (3B 4G 3P) with Quick Marinara Sauce* (0B 1G 0P) and 2 cups chopped romaine with 1 tablespoon light Caesar dressing (2B 2G 2P) D: Lebanese Lentil Soup (2B 6G 1P) with ½ whole wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)
Totals: WW Points 13B 21G 12P, Calories 892**
TUESDAY (4/21) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P) L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) D: Chicken Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) (recipe x 2)
Totals: WW Points 14B 21G 10P, Calories 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 Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style 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 Points 18B 21G 15P, Calories 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 Melt (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P) D: Baked Chicken Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P) Totals: WW Points 12B 17G 12P, Calories 878**
FRIDAY (4/24) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)
Totals: WW Points 21B 26G 16P, Calories 1,002**
SATURDAY (4/25) B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P) L: Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: ORDER IN!
Totals: WW Points 12B 13G 10P, Calories 522**
SUNDAY (4/26) B: Banana Nut Bread (4B 5G 5P) with 1 cup mixed berries (0B 0G 0P) L: LEFTOVER Slow Cooker Paleo Jalapeno Popper Chicken 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 Points 19B 22G 14P, Calories 923**
*Save 1 cup marinara for Chicken Parm on Thurs. Freeze any leftover pita you/your family won’t eat.
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 mixed vegetables (0B 0G 0P) Totals: WW Points 16B 19G 9P, Calories 886*
*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.
Week 1 Shopping List (April 20-April 26)
9 medium apples (1 Granny Smith, 8 any variety)
8 medium oranges
4 medium pears (any variety)
2 medium lemons
3 medium limes
8 medium bananas
1 (12-ounce) container fresh strawberries
1 dry pint fresh blueberries
1 (6-ounce) container fresh raspberries or blackberries
3 medium heads garlic1 medium head cauliflower
2 pounds (4 medium) Yukon Gold potatoes
2 large sweet potatoes
5 medium (5-ounce) Hass avocados
1 pound fresh asparagus
2 small jalapenos
1 (4-inch) piece ginger
1 large red bell pepper
1 large zucchini
1 small cucumber
1 small bunch celery
1 small and 2 large carrots
1 small head red or green cabbage
1 (1-pound) bag/clamshell fresh baby spinach
1 (1-pound) bag/clamshell fresh mixed greens
2 small heads Romaine lettuce
1 large bunch Lacinato kale or Swiss chard
1 large bunch scallions
2 large bunches fresh cilantro
1 small bunch fresh basil
1 small bunch fresh dill (can sub 1 teaspoon dry dill or 1 tablespoon fresh chives in Tzatziki, if desired)
1 small bunch fresh chives
1 small plum tomato
1 medium vine-ripened tomato
1 medium white onion
2 small and 1 medium yellow onion
1 small red onion
Meat, Poultry and Fish
2 ¾ pounds boneless, skinless chicken breasts
1 ¼ pounds (4) salmon fillets
1 pound 93% lean ground chicken
1 pound 95% lean ground beef
1 1/3 pounds 99% lean ground turkey
2 pounds (6) thick center-cut boneless pork chops (can reduce to 4 for a family of 4, if desired)
1 loaf whole grain sliced bread
1 package seasoned regular or whole wheat breadcrumbs
1 package panko breadcrumbs
1 medium package unbleached all-purpose flour
1 small package whole wheat pitas
1 package (7-inch) low carb whole wheat flour tortillas (I use La Tortilla Factory)
1 small package cornflakes or cornflake crumbs
1 package orzo pasta
1 small package quick oats
1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Dry Spices
Extra virgin olive oil
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Hot sauce (optional, for Avocado Toast)
Chipotle chili powder
Red wine vinegar
Golden balsamic vinegar
Light vinaigrette (or make your own with ingredients in list)