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
As always, I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. Note that we are back to weekday breakfast and lunches serving one! I want to thank everyone for their feedback on the meals plans (one week vs. two). Please remember that on the 14 day plan, each weeks grocery list and plan is separated out and people can just choose to do 1 week at a time if they wish. I hope everyone is able to enjoy their Memorial Day safely!
As previously posted, here are some additional tips to help maximize your ingredients and limit waste:
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 (May 18-May 24)
MONDAY (5/18) B: Overnight Oats in a Jar (5B 5G 3P) L: Italian Chopped Salad (8B 8G 8P) D: Spinach and Quinoa Patties* (5B 6G 3P) with Avocado Salad with Citrus Vinaigrette (4B 4G 4P)
Totals: WW Points 22B 23G 18P, Calories 915**
TUESDAY (5/19) B: LEFTOVER Spinach and Quinoa Patties (5B 6G 3P) topped with a fried egg (0B 2G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)
Totals: WW Points 23B 28G 21P, Calories 1,059**
WEDNESDAY (5/20) B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G) L: Chicken Waldorf Salad (3B 4G 3P) D: LEFTOVER Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: WW Points 17B 22G 17P, Calories 1,013**
THURSDAY (5/21) B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G) L: Chicken Waldorf Salad (3B 4G 3P) D: Orecchiette Pasta with Sausage and Broccoli (9B 8G 9P)
Totals: WW Points 16B 18G 16P, Calories 857**
FRIDAY (5/22) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Waldorf Salad (3B 4G 3P) D: Weeknight Seafood Paella (9B 10G 9P) with Quick Cabbage Slaw (2B 2G 2P) Totals: WW Points 19B 21G 17P, Calories 823**
SATURDAY (5/23) B: Ricotta Cheese Chocolate Chip Muffins* (8B 5G 8P) with 1 cup grapes (0B 0G 0P) L: Red Lentil Soup with Spinach (1B 6G 1P) D: ORDER IN!
Totals: WW Points 9B 11G 9P, Calories 555**
SUNDAY (5/24) B: Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P) L: LEFTOVER Red Lentil Soup with Spinach (1B 6G 1P) D: General Tso’s Chicken (5B 7G 5P) with 1 cup steamed broccoli (0B 0G 0P) and ¾ cup brown rice (5B 5G 0P)
*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.