Published on February 17, 2018 by Gina
A complimentary 7-day adaptable meal plan covering breakfast, lunch, dinner, plus a shopping list. Every recipe includes calorie counts and Weight Watchers Freestyle SmartPoints.
Skinnytaste Weekly Menu: February 19–25
I trust you're all enjoying a wonderful week! Hearing about the positive outcomes and weight loss achievements from those following these plans truly motivates me—that's exactly why I continue to share them, and I'm thrilled they're proving effective for so many. If you're unfamiliar with my meal plans, I've been offering complimentary 7-day adaptable menus (you can browse previous ones here) designed as a flexible guide. There's plenty of room to incorporate additional items like coffee, drinks, fruit, snacks, desserts, wine, and more. Aim for roughly 1,500 calories* daily.
Additionally, a detailed, well-structured shopping list accompanies the plan, streamlining your grocery trips and reducing stress. It helps you save both money and time. You'll find yourself eating out less, throwing away less food, and always having the necessary ingredients on hand to stay consistent.
Finally, if you're on Facebook, consider joining my Skinnytaste Facebook Community, where members post pictures of the recipes they're preparing. Click here to join. I'm really enjoying all the creative ideas being exchanged!
Plan Overview
From Monday through Friday, breakfast and lunch are portioned for one person, whereas dinners and all weekend meals are intended for a family of four. Several recipes yield leftovers that can serve as a second dinner or next day's lunch. Although we recognize that no single meal plan suits everyone perfectly, we've strived to create one that caters to diverse preferences. All dishes are Weight Watchers–compatible, and I've provided the current Freestyle Points for your ease. You're welcome to substitute any recipe or simply draw inspiration from the plan.
The shopping list is thorough, covering all ingredients required for every meal. I've also noted brand preferences for items I frequently rely on. Before shopping, check your pantry—many condiments appear regularly in these recipes, so you might already have them.
Finally—and importantly—this plan is adaptable and down-to-earth. There's ample flexibility for cocktails, nutritious snacks, dessert, or dining out. Feel free to rearrange meals to fit your schedule. I'd love to hear if you're utilizing these plans; your feedback will guide whether I keep offering them.
Monday, February 19: Breakfast: Meal Prep Breakfast Taco Scramble (5 SmartPoints) | Lunch: Chickpea Avocado Salad (3) | Dinner: Best Skinny Eggplant Rollatini with Spinach (5) plus an arugula salad (3)**. Daily totals: 16 Freestyle Points, approximately 1,000 calories*.
Tuesday, February 20: Breakfast: Meal Prep Breakfast Taco Scramble (5) | Lunch: Chickpea Avocado Salad (3) | Dinner: One Pot Cheesy Turkey Taco Chili Mac (6). Daily totals: 14 Freestyle Points, approximately 1,034 calories*.
Wednesday, February 21: Breakfast: Meal Prep Breakfast Taco Scramble (5) | Lunch: Leftover Best Skinny Eggplant Rollatini with Spinach (5) with 1 cup arugula salad (3)* | Dinner: Leftover One Pot Cheesy Turkey Taco Chili Mac (6). Daily totals: 19 Freestyle Points, approximately 1,098 calories*.
Thursday, February 22: Breakfast: Meal Prep Breakfast Taco Scramble (5) | Lunch: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0) | Dinner: Slow Cooker Chicken and Sausage Creole (4) with ½ cup brown rice (3). Daily totals: 16 Freestyle Points, approximately 1,129 calories.
Friday, February 23: Breakfast: 6 ounces nonfat Greek yogurt (0) with ½ cup mixed berries (0) and 1 teaspoon honey (1) | Lunch: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0) | Dinner: Indian Shrimp Curry (2) with ¾ cup brown rice (5) and 8 cucumber slices (0). Daily totals: 12 Freestyle Points, approximately 891 calories*.
Saturday, February 24: Breakfast: Stuffed Bagel Balls (5) with ½ cup mixed berries (0) | Lunch: Zesty Lime Shrimp and Avocado Salad (2) | Dinner: Dinner out! Daily totals: 7 Freestyle Points, approximately 412 calories*.
Sunday, February 25: Breakfast: Roasted Strawberry Banana Bread (3) with 1 cup cubed cantaloupe (0) | Lunch: The Skinny Tuna Melt (4) (recipe x 2) with 10 baby carrots (0) | Dinner: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts (1). Daily totals: 16 Freestyle Points, approximately 713 calories*.
Notes: 1. The green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions, and ½ ounce shaved Parmesan.**This is a general guideline; women should target about 1,500 calories per day. Use this helpful calculator to estimate your personal calorie needs. I've left plenty of flexibility for you to add coffee, beverages, fruits, snacks, dessert, wine, and more. 3. For a family of four, double the recipe. 4. Cook oats with water per package instructions, then add milk, salt, and berries.
Grocery List:
Fresh Produce
- 1 pound (12) baby gold or red potatoes
- 2 small and 1 medium onion
- 1 small and 2 medium red bell peppers
- 2 medium Italian eggplants
- 2 limes
- 1 jalapeno
- 1 small and 1 medium vine-ripened tomato
- 1 green bell pepper
- 1 large head Romaine lettuce (you need 6 cups chopped)
- 1 small and 2 medium cucumbers
- 1 medium cantaloupe
- 1 pint cherry tomatoes
- 1 small (4-ounce) and 3 medium (5-ounce) Hass avocados
- 1 large bag baby carrots
- 3 ripe medium bananas
- 1 container or bag baby arugula
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh blueberries, raspberries or blueberries
- 1 small bunch celery
- 1 small shallot
- 1 pound Brussels sprouts
- 1 large head garlic
- 1 small bunch cilantro
- 1 medium bunch scallions
- 1 small container or bunch of chives (or sub scallion greens in Avocado Egg Salad)
- 1 small red onion
Meat, Poultry, and Seafood
- 1 pound 99% lean ground turkey
- 1 1/3 pounds 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken thighs
- 9 ounces chicken Andouille sausage
- 1 pound raw peeled and deveined shrimp
- 1 pound jumbo cooked, peeled shrimp
- 8 skinless chicken drumsticks (28 ounces total)
Grains & Cereals
- 1 package whole wheat shells (I like DeLallo)*
- 1 medium package dry brown rice (you need 5 cups cooked)
- 1 small bag all purpose or white whole wheat flour*
- 1 small bag sliced whole wheat bread*
Condiments, Spices, and Seasonings (you may have most of these already)
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Unfiltered apple cider vinegar (or sub l lemon)
- Red wine vinegar
- Creole seasoning
- Cayenne
- Balsamic vinaigrette dressing (or make your own with ingredients in list)
- Canola oil
- Ground ginger
- Ground coriander
- Ground turmeric
- Curry powder
- Optional bagel toppings (everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)
- Vanilla extract
- Light mayonnaise
- Pure maple syrup
- Balsamic vinegar
- Dijon mustard
- Garlic salt
Dairy and Refrigerated Products
- 2 dozen large eggs
- 1 (8-ounce) bag shredded reduced fat Mexican blend cheese
- 1 small container part-skim ricotta cheese
- 1 small wedge Pecorino Romano cheese
- 1 (8-ounce) bag shredded part-skim Mozzarella cheese (I like Polly-O)
- 1 (6-ounce) container nonfat plain yogurt
- Sliced reduced fat cheddar cheese
- 1 (8-ounce) package 1/3 less fat cream cheese
- 1 (17.6-ounce) container nonfat Greek yogurt (I like Fage)
- 1 small wedge fresh Parmesan cheese
- 1 small box butter
Frozen Foods
- 1 (8-ounce) package frozen chopped spinach
Canned and Jarred Goods
- Salsa (your choice)
- 1 (15-ounce) can chickpeas
- 1 (10-ounce) can Rotel tomatoes with green chilies
- 1 (14.5-ounce) can canned pink or red beans
- 1 (16-ounce) can fat free refried beans
- 1 (6-ounce) can tomato paste
- 1 (13.5-ounce) can lite coconut milk
- 1 (32-ounce) box reduced or low sodium chicken broth
- 1 (14.5-ounce) can diced tomatoes (I like Tutturosso)
- 2 (4.5-ounce) cans tuna in water
- 1 small jar unsweetened apple sauce
- 1 (8-ounce) and 2 (15-ounce) cans tomato sauce
- 1 jar marinara**
Dry Pantry Items
- 1 small box or package light brown sugar
- Baking soda
- Baking powder
*You can substitute gluten-free alternatives.
**If you prefer to use my Quick Marinara Sauce, omit the jar and add 1 (28-ounce) can crushed tomatoes, fresh basil and bay leaves to the list.
This content was shared by Gina on February 17, 2018.
