posted April 18, 2020 by Gina
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.
Week 2 (April 27-May 3)
MONDAY (4/27)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: Fiesta Bean Salad (4B 8G 4P)
D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P)
Totals: WW Points 16B 21G 13P, Calories 875*
TUESDAY (4/28)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro
Lime Rice (6B 6G 6P) (recipe x 2)
Totals: WW Points 20B 25G 17P, Calories 974*
WEDNESDAY (4/29)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: Easy Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P)
D: LEFTOVER Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and
Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)
Totals: WW Points 13B 24G 13P, Calories 1,005*
THURSDAY (4/30)
B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P)
(recipe x 4)
Totals: WW Points 29B 29G 25P, Calories 1,104*
FRIDAY (5/1)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P)
Totals: WW Points 21B 25G 16P, Calories 1,121*
SATURDAY (5/2)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Cilantro Chicken Salad (1B 3G 1P) (recipe x 2) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 9B 11G 5P, Calories 623*
SUNDAY (5/3)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
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)
Produce
- 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)
Grains*
- 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
- Canola oil
- Cooking spray
- 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)
- Parsley
- Chipotle chili powder
- Chili powder
- Cumin
- Oregano
- Bay leaves
- Red wine vinegar
- Paprika
- Smoked paprika
- Garlic powder
- Onion powder
- Golden balsamic vinegar
- Poppy seeds
- Honey
- Vanilla extract
- Light vinaigrette (or make your own with ingredients in list)
- Regular or light mayonnaise
- Crushed red pepper flakes
- Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, dried garlic flakes, dried onion flakes**
- Ketchup
- Worcestershire sauce
- Marjoram
- Cinnamon
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 package part-skim reduced sodium string cheese (I like Sargento)
- 1 bottle light Caesar dressing (or ingredients to make your own)
- 1 large wedge fresh Parmesan cheese
- 2 (32-ounce) containers plain nonfat Greek yogurt (I recommend Stonyfield or Fage)
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded mozzarella cheese (I use Polly-O)
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (8-ounce) box reduced fat cream cheese
- 1 small tub light sour cream
- 1 (4-ounce) package goat cheese (optional, for Chicken Chili)
- 1 box butter
- 1 package reduced fat sliced cheddar cheese (can sub shredded cheese on Tuna Melt, if desired)
- 1 (8-ounce) bottle skim milk
Canned and Jarred
- 2 (32-ounce) cartons vegetable broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 small can/jar chipotle chilis in adobo
- 2 (15-ounce) cans black beans
- 1 (14-ounce) can petite diced tomatoes
- 1 (28-ounce) can crushed tomatoes
- 2 (4.5-ounce) cans tuna in water
- 1 small jar unsweetened apple sauce
- 1 (8-ounce) and 1 (15-ounce) can tomato sauce
Misc. Dry Goods
- 1 (1-pound) package dry green lentils
- Baking powder
- Baking soda
- 1 small package light brown sugar
- 1 small package raw sugar
- 1 medium package chopped walnuts (you need ¾ cup)
*You can buy gluten free, if desired
Week 2 Shopping List (April 27-May 3)
Produce
- 8 medium pears (any variety)
- 3 pounds seedless grapes
- 4 medium apples (any variety)
- 12 medium oranges
- 5 medium bananas
- 1 (6-ounce) container fresh blueberries
- 8 medium limes
- 1 small head garlic
- 4 heads baby bok choy
- 1 medium zucchini
- 1 large English cucumber
- 4 ounces shiitake mushrooms
- 10 ounces baby bella mushrooms
- 1 (1-inch) piece ginger
- 4 medium Yukon Gold or Russet potatoes
- 2 pounds broccoli florets
- 1 (2-pound) bag baby carrots
- 1 medium (5-ounce) Hass avocado
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 medium bunch scallions
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 2 ¾ pounds boneless, skinless chicken breasts
- 1 large package sliced salami
- 1 ¼ pounds peeled and deveined shrimp
- 1 pound 93% lean ground turkey
Grains*
- 1 package regular, whole wheat or high fiber elbow pasta
- 1 package No-Yolk noodles
- 1 package sliced whole grain bread
- 1 small package unbleached all-purpose flour
- 1 large box Triscuits
- 1 package whole wheat hamburger buns
- 1 small package quick oats
- 1 small package steel cut oats
- 1 package whole wheat or regular seasoned breadcrumbs
- 1 small package dry extra long white or basmati rice
- 1 small package dry brown rice
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)
- Cumin
- Crushed red pepper flakes
- Garlic powder
- Onion powder
- Cumin
- Cayenne pepper
- Soy sauce*
- Sesame oil
- Vanilla extract
- Cinnamon sticks
- Ground cinnamon
- Pure maple syrup
- Light mayonnaise
- Chile powder
- Nutmeg
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (16-ounce) package reduced fat shredded sharp cheddar
- 1 (16-ounce) packaged shredded cheddar
- 1 small block pepper jack cheese (or cheese of your choice)
- 1 pint half and half
- 1 box regular or unsalted butter
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmesan cheese in Shrimp, Peas and Rice, if desired)
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 quart skim milk
- 1 pint 1% or 2% milk
Frozen
- 1 small package mixed vegetables
- 1 small package peas
- 1 medium package corn kernels
- 1 package frozen mini wontons (I like Trader Joe’s)
- 1 large package edamame in pods
- 1 small bag frozen blueberries
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 (14.4-ounce) can diced tomatoes with green chilies
- 2 (5-ounce) cans tuna in water
- 1 (32-ounce) carton chicken broth
- 2 (32-ounce) cartons low sodium chicken broth
Misc. Dry Goods
- 1 small package raw sugar
- 1 small bottle sherry (optional, for Tuna Noodle Casserole)
*You can buy gluten free, if desired
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