posted May 16, 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
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)
Totals: WW Points 15B 25G 10P, Calories 1,051**
*Freeze any leftover you/your family won’t eat
Week 2 (May 25-May 31)
MONDAY (5/25)
B: LEFTOVER Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P)
D: Warm Curry Roasted Vegetable Salad (10B 10G 5P)
Totals: WW Points 14B 25G 9P, Calories 990*
TUESDAY (5/26)
B: Tropical Mango Blueberry Lassi (8B 8G 8P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (recipe x 2) (1B 1G 1P)
Totals: WW Points 18B 26G 18P, Calories 944*
WEDNESDAY (5/27)
B: Tropical Mango Blueberry Lassi (8B 8G 8P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 24B 27G 24P, Calories 1,044*
THURSDAY (5/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Paprika Chicken Stew (7B 7G 7P) with Skinny Garlic Mashed Potatoes (5B 5G 1P)
Totals: WW Points 24B 30G 20P, Calories 1,198*
FRIDAY (5/29)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P) with Instant Pot Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 21B 30G 21P, Calories 1,147*
SATURDAY (5/30)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and a pear (0B 0G 0P)
L: 2 cups Greek Pasta Salad (10B 10G 10P)
D: ORDER IN!
Totals: WW Points 16B 17G 16P, Calories 660*
SUNDAY (5/31)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B 0G 0P)
L: LEFTOVER 2 cups Greek Pasta Salad (10B 10G 10P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Warm Mexican Corn Salad (4B 7G 4P)
Totals: WW Points 23B 27G 22P, Calories 941*
*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 (May 18-May 24)
Produce
- 5 medium oranges
- 2 medium lemons
- 1 medium banana
- 1 medium Granny Smith apple
- 2 pounds red seedless grapes
- 3 medium heads garlic
- 1 (1-inch) piece fresh ginger
- 1 small English cucumber
- 1 small cucumber
- 1 dry pint fresh blueberries
- 2 (6-ounce) containers fresh berries (your choice)
- 4 large (7-ounce) Hass avocados
- 3 medium bunches scallions
- 2 medium red bell peppers
- 3 pounds broccoli florets
- 1 (1-pound) bag/clamshell mixed baby greens
- 1 (5-ounce) bag/clamshell baby spinach
- ½ small head green cabbage
- 1 small head Romaine lettuce
- 1 small bunch celery
- 2 medium carrots
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 1 small and 2 medium yellow onions
Meat, Poultry and Fish
- 1 ounce sliced genoa salami
- 2 ½ pounds trimmed, boneless pork shoulder blade roast
- 14 ounces Italian chicken sausage
- 16 cherrystone clams
- 16 extra jumbo peeled and deveined shrimp
- 1 package center-cut bacon
- 1 ¾ pounds boneless, skinless chicken breast
- 1 small (about 2 ounces) chorizo link
Grains*
- 1 large package (6-inch) corn tortillas
- 1 package (8-inch) low carb flour tortillas (I use Ole Extreme Wellness)
- 1 package self-rising cake flour (such as Presto brand. Can sub regular cake flour + baking powder and salt, if desired)
- 1 small package quick oats
- 1 small package quinoa
- 1 package plain breadcrumbs
- 1 small package dry (short or medium grain) white rice
- 1 small package dry brown rice (can sub white rice with General Tso’s Chicken, if desired)
- 1 package 100 calorie sandwich rolls or deli thin flats
- 1 package orecchiette pasta
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)
- NuNaturals liquid vanilla stevia or your favorite sweetener
- Cinnamon
- Red wine vinegar
- Oregano
- Cumin
- Sazon
- Bay leaves
- Adobo seasoning
- Light mayonnaise
- Old Bay seasoning
- Smoked paprika
- Saffron threads (can sub a pinch of turmeric in Paella, if desired)
- Apple cider vinegar
- Vanilla extract
- Turmeric
- Reduced sodium soy sauce*
- Sriracha sauce
- Hoisin
- Toasted sesame oil
- Sesame seeds
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small container fat free ricotta cheese
- 1 small wedge Parmesan cheese
- 1 small box unsalted butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) package part-skim mozzarella cheese
- 1 (8-ounce) package shredded cheddar or pepper jack cheese
- 1 (8-ounce) container unsweetened almond milk (can sub skim or soy in Overnight Oats, if desired)
Frozen
- 1 small package peas
Canned and Jarred
- 1 small jar roasted red peppers in water
- 1 small can/jar chipotle peppers in adobo
- 2 (15-ounce) cans black beans
- 2 (48-ounce) cartons chicken broth
- 1 (32-ounce) carton reduced or low sodium chicken broth
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- Baking soda
- 1 package semi-sweet mini chocolate chips
- 1 (1-pound) package dry red or yellow lentils
- Corn starch
- 1 small package granulated sugar
- 1 (2.25-ounce) bag halved pecans or walnuts
Non-Food Items
- Aluminum foil
*You can buy gluten free, if desired
Week 2 Shopping List (May 25-May 31)
Produce
- 5 medium oranges
- 4 medium apples
- 4 medium pears
- 3 medium limes
- 1 medium lemon
- 2 medium heads garlic
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 ½ (2 large) pounds sweet potato
- 1 pound (2 medium) zucchini
- 1 large English cucumber
- 2 medium and 4 large ears of corn
- 2 small jalapenos
- 1 small and 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 1 medium orange bell pepper
- 1 small (5-ounce) Hass avocados
- 2 medium heads cauliflower (or 8 cups “riced”)
- 1 pound broccoli florets
- 1 small bunch scallions
- 1 large head Romaine lettuce
- 1 medium bunch cilantro
- 1 small bunch chives (can sub scallion greens to garnish Egg Salad, if desired)
- 6 plum tomatoes
- 1 dry pint cherry tomatoes
- 2 large red onions
- 2 small, 1 medium and 2 large yellow onions
Meat, Poultry and Fish
- 1 (18-ounce) pork tenderloin
- 1 pound large peeled and deveined shrimp
- 2 pounds 93% lean ground beef
- 4 small chicken drumsticks
- 4 small bone-in chicken thighs
Grains*
- 2 packages crunchy corn taco shells (you need 16)
- 1 pound small pasta, such as rotini or bow ties
- 1 small package unbleached all-purpose flour
- 1 small loaf sliced whole grain bread
- 1 small package long grain or Jasmine white 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)
- Red wine vinegar
- Apple cider vinegar
- Cumin
- Curry powder
- Honey
- Cinnamon
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Smoked paprika
- Paprika
- Cayenne pepper
- Nutmeg
- Regular or light mayonnaise
- Garlic powder
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (1-pound) tub light cream cheese
- 1 small container light sour cream
- 1 small package cotija cheese (can sub ½ cup feta in Corn Salad, if desired)
- 1 small block feta cheese
- 1 (32-ounce) tub nonfat plain yogurt
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
- 1 small tub whipped butter (can sub unsalted butter in Mashed Potatoes, if desired)
- 1 small box unsalted butter
- 1 (8-ounce) container skim milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) package shredded cheddar cheese
Frozen
- 1 small package frozen blueberries
- 1 small package frozen mango chunks
Canned and Jarred
- 1 (6-ounce) can albacore tuna in water
- 1 (15-ounce) can chickpeas
- 1 (14.5-ounce) can fire roasted diced tomatoes
- 1 small can/jar chipotle chilies in adobo
- 1 small jar pitted Kalamata olives
- 1 (8-ounce) can tomato sauce
- 1 small jar capers
- 1 jar almond butter (can sub 12 whole almonds in Lassi, if desired)
- 1 (32-ounce) carton chicken broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- 1 small package raw sugar
- 1 small package brown sugar
- Baking powder
- 1 (2.25-ounce) bag chopped walnuts or pecans
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
*You can buy gluten free, if desired
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