This week I added an air fryer
recipe to the plan, but no worries if you don’t have an air
fryer you can make it in the oven.
If you’re new to my meal plans, I’ve been sharing these
free, 7-day flexible healthy meal plans (you can see my previous
plans here) that are meant as a guide, with plenty of wiggle
room for you to add more food, coffee, beverages, fruits, snacks,
dessert, wine, etc or swap recipes out for meals you prefer, you
can search for recipes by course in the
should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make
grocery shopping so much easier and much less stressful. Save you
money and time. You’ll dine out less often, waste less food and
you’ll have everything you need on hand to help keep you on
Lastly, if you’re on Facebook join my 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 , you can subscribe here
so you never miss a meal plan!
Breakfast and lunch Monday-Friday, are designed to serve 1 while
dinners and all meals on Saturday and Sunday are designed to serve
a family of 4. Some recipes make enough leftovers for two nights or
lunch the next day. While we truly believe there is no one size
fits all meal plan, we did our best to come up with something that
appeals to a wide range of individuals. Everything is Weight
Watchers friendly, I included the updated Weight Watcher Freestyle
Points for your convenience, feel free to swap out any recipes you
wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you
need to make all meals on the plan. I’ve even included brand
recommendations of products I love and use often. Cross check your
cabinets because many condiments you’ll notice I use often, so
you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible
and realistic. There’s plenty of wiggle room
for cocktails, healthy snacks, dessert and dinner out. And if
necessary, you can move some things around to make it work with
your schedule. Please let me know if you’re using these plans,
this will help me decide if I should continue sharing them!
Totals: Freestyle™ SP 20, Calories 1,025**
Prep Breakfast Taco Scramble (5)
Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Zucchini Rellenos (3) with Cilantro
Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 1,023**
Totals: Freestyle™ SP 16, Calories 1,021**
Totals: Freestyle™ SP 19, Calories 1,076**
B: 1 cup nonfat plain Greek yogurt (0) with a chopped peach (0)
L: LEFTOVER Honey
Balsamic Grilled Chicken and Vegetables (4)
Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn
Totals: Freestyle™ SP 5, Calories 860**
B: 1 cup nonfat plain Greek yogurt (0) with ½ cup mixed berries
L: BLT Salad
with Avocado (5)
D: DINNER OUT!
Totals: Freestyle™ SP 5, Calories 369**
BLT (6) (recipe x 4)
Grilled Stone Fruit Salad with Honey Goat Cheese Dressing
Marinated Air Fryer Whole Roasted Chicken (***) with Quick Cabbage
Totals: Freestyle™ SP variable, Calories 937**
*Prep Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories
per day. Here’s a helpful
calculator to estimate
needs. I’ve left plenty of wiggle room for you to add more
food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
***Points will vary depending on whether you eat the skin and which
part of the chicken you eat.
Source: FS – All – Food and Nutrition Blogs
Skinnytaste Meal Plan (July 15-July 21)