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Skinnytaste Meal Plan (July 26-August 1)

posted July 23, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan
Have you seen my announcement? I am SO excited about this cookbook! The Skinnytaste Air Fryer Dinners cookbook hits book stores and ships out December 14th! But you can pre-order now and be one of the first to get your copy.  You can preorder at Amazon, Barnes and Noble, Books a Million and IndieBound. I can’t wait for you all to start cooking from it!

Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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 meal 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 index. You 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 track.
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 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 get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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THE DETAILS:
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 WW Blue SP 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!
MONDAY (7/26)B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)L: Chicken Waldorf Salad (3B 4G 3P)D: The Best Grilled Portobello Mushroom Burger (6B 6G 4P) and Rainbow Potato Salad (5B 5G 2P)
Totals: WW Points 18B 23G 13P, Calories 1,024**
TUESDAY (7/27)B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)L: Chicken Waldorf Salad (3B 4G 3P)D: Slow Cooker Chicken Tacos (7B 10G 7P) with Instant Pot Refried Beans (0B 3G 0P)Totals: WW Points 14B 25G 14P, Calories 1,075**
WEDNESDAY (7/28)B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)L: Chicken Waldorf Salad (3B 4G 3P)D: Shrimp and Zucchini with Bowties in Light Tomato Sauce** (7B 9G 7P)Totals: WW Points 15B 21G 15P, Calories 853**
THURSDAY (7/29)B: 2 scrambled eggs (4B 4G 0P) and 1 ounce avocado (1B 1G 1P)L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 cup whole wheat orzo (5B 5G 0P)
Totals: WW Points 25B 25G 13P, Calories 913**
FRIDAY (7/30)B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1B 11G 1P)Totals: WW Points 16B 29G 13P, Calories 978**
SATURDAY (7/31)B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)L: Watermelon, Arugula and Feta Salad (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)D: DINNER OUT or ORDER IN!
Totals: WW Points 12B 12G 12P, Calories 541**
SUNDAY (8/1)B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)L: Cheddar Corn Chowder with Bacon (7B 9G 5P)D: 1 ½ Steak Kebabs with Chimichurri (7B 7G 6P) with Heirloom Tomato Salad (2B 2G 2P)Totals: WW Points 21B 23G 18P, Calories 943**
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimateyour calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.** Cook an extra 2 ½ ounces of pasta for lunch Thurs/Fri.

*Google doc
Print Shopping List
Shopping List
Produce

1 medium watermelon
4 medium bananas
1 medium Granny Smith apple
¼ pound seedless red grapes
2 (6-ounce) containers fresh berries (your choice)
6 medium limes
1 large head garlic
2 medium shallots
2 medium (6-ounce) Hass avocados
1 small head cauliflower
2 small Yukon gold potatoes
1 ½ pounds multicolor baby potatoes
4 large portobello mushrooms
2 ½ ounces white mushrooms
1 small and 2 medium zucchini
1 medium cucumber
1 small jalapeno (optional topping for Refried Beans)
2 small ears of corn
1 small bunch scallions
1 small bunch celery
1 small bunch fresh Italian parsley
1 medium bunch fresh cilantro
1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Portobello Mushroom Burgers, if desired)
1 small bunch/container fresh dill
1 small bunch/container fresh thyme (can sub ½ teaspoon dry in Corn Chowder, if desired)
1 small bunch/container fresh oregano (can sub fresh dill or parsley in Greek Turkey Burgers, if desired)
1 small bunch/container fresh basil
1 (10-ounce) clamshell/bag fresh baby spinach
1 (1-pound) clamshell/bag baby arugula
½ small head red cabbage (or a small bag of pre-shredded)
1 (1-pound) container grape or cherry tomatoes
3 medium vine-ripened tomatoes
4 medium heirloom tomatoes
2 large red onions
4 small yellow onions

Meat, Poultry and Fish

1 package center-cut bacon
1 pound 93% lean ground turkey
2 pounds boneless, skinless chicken breasts
1 ½ pounds beef sirloin
1 ½ pounds (4) wild salmon fillets
12 ounces peeled and deveined shrimp

Grains*

1 package (8 or 9-inch) low carb whole wheat tortilla
1 package corn tortillas
1 package whole wheat 100 calorie buns (I like Martin’s)
1 package bowtie pasta
1 package whole wheat orzo
1 small package unbleached all-purpose flour
1 small package white whole wheat flour
1 (8-ounce) multigrain baguette
1 package seasoned whole wheat breadcrumbs

Condiments and Spices

Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Light or olive oil mayonnaise
Balsamic vinegar
Reduced sodium soy sauce*
Steak seasoning (such as Montreal Steak Grill Mates)
Yellow mustard
Garlic powder
Cumin
Chili powderCayenne pepper (optional, for Refried Beans)
Adobo seasoning (can sub kosher salt in Chicken Tacos, if desired)
Honey
Hot sauce (optional for Omelet Tortilla Wrap)
Crushed red pepper flakes
Red wine vinegar
Smoked paprika
Chipotle chili powder
Vanilla extract
Turmeric
Apple cider vinegar

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 package crumbled feta
1 package reduced fat Swiss cheese (such as Alpine Lace)
1 small box butter
1 (8-ounce) bottle whole milk
1 (8-ounce) bag shredded white cheddar cheese
1 small wedge fresh Parmigiano Reggiano
1 (17.5-ounce) tub nonfat plain Greek yogurt
1 (6-ounce) container 2% plain Greek yogurt

Canned and Jarred

1 small jar dill pickle spears
1 small jar chunky salsa
1 (15.5-ounce) can black beans
1 jar kalamata olives
1 small jar sun-dried tomatoes
1 small jar capers
1 small jar roasted red peppers
2 (32-ounce) carton low sodium chicken broth
1 small jar apple sauce

Frozen

1 (1-pound) corn kernels

Misc. Dry Goods

1 small package brown sugar
1 small package unsweetened cocoa powder
Baking soda
1 package semi-sweet chocolate chips
1 small package chopped walnuts (if buying from bulk bin, you need ¼ cup)
1 small package raw almonds (if buying from bulk bin, you need ½ cup)
1 small package dry pinto beans

Non-Food Items

Metal or bamboo skewers

*You can buy gluten free, if desired
Print Shopping List

Coconut Red Curry Shrimp Skewers

Grilled Coconut Red Curry Shrimp Skewers with bell pepper and onions are so flavorful, thanks to one of my favorite pantry staples – red curry paste.
Coconut Red Curry Shrimp Skewers
The shrimp in these Coconut Red Curry Shrimp Skewers marinate in cooling coconut milk, spicy red curry paste and jalapeños, and fresh garlic, ginger, and lime juice. It’s a match made in heaven for big, juicy shrimp, which get nicely charred with the veggies on the grill. Most of the prep and cook time is hands-off, leaving you time to heat your grill and enjoy the summer weather. More shrimp skewer recipes I love are these Grilled Shrimp Panzanella Skewers and Gochujang-Honey Glazed Shrimp Skewers.

Curry paste, a pantry staple I keep on hand, makes it easy and quick to cook a flavorful dinner without too many dishes — it adds so much dimension to a marinade. Curry paste comes in different heat levels, so if you’re not fan of spicy food, make sure to buy a milder paste. You can also omit the jalapeño or just remove all of the seeds and ribs to keep the spiciness in check. Don’t be afraid to taste as you go!
What to Serve with Curry Shrimp Skewers
These grilled curry shrimp kabobs would be delicious with Brown Coconut Rice or lentils. You could also keep it really simple and just serve them with a piece of your favorite bread or side salad.
Variations:

Swap the shrimp for chicken.
Add zucchini or squash for extra veggies.
If you don’t have a grill, cook the skewers on a grill pan on your stove.
Buy a mild curry paste and omit the jalapeños if you don’t like spicy food.

More Curry Recipes You’ll Love:

Coconut Red Curry Shrimp Skewers

252 Cals
36 Protein
13 Carbs
5 Fats

Prep Time: 35 minsCook Time: 15 minsTotal Time: 50 mins

Coconut Red Curry Shrimp Skewers with bell pepper and onions are so flavorful, thanks to one of my favorite pantry staples – red curry paste.
1 ½ lbs large, 20-25# shrimp, peeled½ tsp kosher salt1 red onion½ cup low-fat coconut milk2 Tbsp red curry paste, or more to taste1 ½ tsp minced or grated fresh ginger2 cloves garlic, minced or grated½ jalapeño, minced (optional)2 limes2 red bell pepper8 or 16 large skewersCooking sprayChopped cilantro for serving
Pat the shrimp dry and season both sides with salt.Cut the onion into 8 wedges and reserve 7 wedges for the skewers.Mince the remaining wedge and add it to a large bowl with the coconut milk, curry paste, ginger, garlic, and jalapeño (if using) along with the zest and juice of 1 lime.Whisk until smooth, then give it a taste; if you’d like a stronger curry flavor, add a little more paste. Add the shrimp to the bowl and marinate for 30 minutes.Meanwhile, preheat the grill with high heat and oil the grates.Cut the reserved onion wedges into approximately 1-inch chunks, and try to keep the layers intact.Cut the bell pepper into 1- to 2-inch pieces.Thread the shrimp, onion wedges, and [individual or doubled slices of] bell pepper onto doubled skewers, alternating as you like but beginning and ending each skewer with shrimp, for a total of 8 kabobs.Reserve the marinade and lightly spray the kabobs with cooking oil.Add the kabobs to the grill and brush with marinade. Grill for 2 to 3 minutes per side, brushing with marinade after flipping, until the shrimp are pink and firm and the onion is lightly charred.To serve, place the kabobs on a platter. Generously sprinkle chopped cilantro over everything and serve with wedges of lime.
If using wooden skewers, soak for at least 30 minutes prior to grilling.

Serving: 2skewers, Calories: 252kcal, Carbohydrates: 13g, Protein: 36g, Fat: 5g, Saturated Fat: 1.5g, Cholesterol: 250mg, Sodium: 848mg, Fiber: 3g, Sugar: 4g
Blue Smart Points: 1
Green Smart Points: 3
Purple Smart Points: 1

Keywords: grilled shrimp skewers, Shrimp Skewers

Spice Rubbed Grilled Salmon with Black Beans and Corn

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Grilled salmon seasoned with a smokey rub served with a fresh black beans and corn salsa.
Grilled Salmon with Black Bean Salsa
These grilled salmon are steaks rubbed with a spicy blend of smoked paprika, chipotle chili powder, brown sugar, cumin and cocoa powder served with a quick side dish of black beans, grilled corn, cilantro and splash of lime juice. An quick and easy summer dinner, ready in under 30 minutes. Don’t have a grill? A grill pan works too, or try this Sheet Pan Teriyaki Salmon recipe or any of these delicious salmon recipes instead.

You will love the spicy smoked flavors of the salmon paired with the sweet corn side with fresh lime and cilantro flavors. Fresh corn is best here, but if you have frozen that works fine too! This is a complete meal ready in less than 30 minutes.
Salmon is an excellent source of high-quality protein, containing all the essential amino acids and a good source of Vitamin E, a powerful antioxidant. When buying salmon, I look for fresh or frozen sustainable wild options such as Alaskan salmon which is raised in pristine waters – it costs a little more but it’s leaner than farm raised because the fish are raised in the wild and get more exercise, the meat has a natural red color whereas farmed salmon is artificially colored. Coho, Chum and pink salmon have less fat than King and Sockeye varieties.
Variations:

If you prefer to make this low carb, swap the corn and beans out for diced avocado and cucumber or tomatoes.
Don’t like Salmon? You can replace this with grilled swordfish or chicken.

Spiced Rubbed Grilled Salmon with Black Beans Corn Salsa

399 Cals
45.5 Protein
41.5 Carbs
41.5 Fats

Prep Time: 10 minsCook Time: 15 minsTotal Time: 25 mins

Grilled salmon seasoned with a smokey rub served with a fresh black beans and corn salsa.
For the salmon:1 tsp smoked paprika1 1/2 tsp brown sugar1/2 tsp chipotle chili powder1/2 tsp ground cumin1/2 tsp kosher salt1/4 tsp black pepper1/2 tsp unsweetened cocoa powder1 lime, juice of4 6 oz Alaskan wild salmon filletsolive oil spraylime wedges for servingFor the black beans and corn:15.5 oz can black beans, drained and rinsed2 cups frozen or fresh corn kernels, thawed if frozen1/4 cup red onion, minced3 tbsp finely minced cilantro1 tsp olive oil2 tbsp fresh squeezed lime juicekosher salt to taste
Combine all the spices in a small bowl, paprika to cocoa powder.Squeeze lime juice over salmon then rub in the spices to completely coat; set aside to rest about 5 minutes.Meanwhile, in a large saute pan, heat oil over medium heat.Add onions and sauté 2 minutes; add beans, corn and salt and cook until heated through, about 6 – 8 minutes.Remove from heat and toss in cilantro and lime juice.Heat a clean outdoor grill (make sure the grates are clean and lightly oiled) or if cooking indoors a lightly oiled grill pan over high heat.When hot, grill the salmon covered for about 8 to 10 minutes or until the fish is opaque throughout.Serve with black beans, corn and lime wedges.

Serving: 1salmon fillet, 2/3 cup veggies, Calories: 399kcal, Carbohydrates: 41.5g, Protein: 45.5g, Fat: 41.5g, Sodium: 824.5mg, Fiber: 8g, Sugar: 6.5g
Blue Smart Points: 1
Green Smart Points: 11
Purple Smart Points: 1
Points +: 10

Keywords: dairy free, Gluten Free, grilled salmon, grilled salmon dinner, Under 30 Minutes

Skinnytaste Air Fryer Dinners – Cookbook Cover Reveal

posted July 19, 2021 by Gina

I have big news! You all know how much I love my air fryer, my new cookbook Skinnytaste Air Fryer Dinners: 75 Healthy Recipes for Easy Weeknight Meals is out for pre-order!
Skinnytaste Air Fryer Dinners
I am so excited about this cookbook! The Skinnytaste Air Fryer Dinners cookbook hits book stores and ships out December 14th! But you can pre-order now and be one of the first to get your copy. Filled with 75 dinner recipes to make weeknight meals in the air fryer easier and healthier. Stay tuned for sneak peek recipes and more, but you can preorder now!

If you’ve been making my air fryer recipes or have cooked from the first Skinnytaste Air Fryer Cookbook, you’ll be excited to try new crave-worthy dishes, including crispy fried fish with hush puppies, chicken fried steak, tofu broccoli bowls, steak burritos made with potatoes, and a perfectly cooked salmon topped with mustard and dill. Here’s a sneak peak at some of the recipes…
Air Fryer Loaded Cheeseburger Fries
Blackened Fish Tacos
Air Fryer Chicken Fried Steak
Air Fryer Eggplant Parmesan
Air Fryer Whole Roasted Chicken
Tofu Broccoli Bowls
Mustard Salmon with Dill
Photo credit Aubrie Pick. Each recipe includes nutritional information—from registered dietitian Heather K Jones—plus helpful icons for different diets (such as gluten-free, and vegetarian).
If you’re on Weight Watchers, all recipes in the cookbook will be listed in the Cookbook Index like my other cookbooks with updated Smart Points.
Pre-order Now From These Online Sellers!