Category: Healthy Foods

7 Day Healthy Meal Plan (Dec 19-25)

posted December 16, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Can you believe it is almost the end of the year?? I wish you all a Happy Hanukkah and a Merry Christmas. Spending time with family, friends and loved ones are some of the most important things to be thankful for this season. Having a Christmas breakfast or brunch? Feeding a crowd? Check out my Yogurt Sheet Pan Pancakes with Mixed Berries, Veggie Ham and Cheese Breakfast Casserole or Baked Oatmeal with Blueberries and Bananas.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (12/19)
B: 1 slice whole grain bread with 1 tablespoon peanut butter and ½ medium sliced banana
L: Buffalo Chicken Salad (½ recipe)
D: Braised Brisket with Potatoes and Carrots with Waffled Vegetable Latkes* (recipe x 2)

Total Calories: 1,135**

TUESDAY (12/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: One-Pot Chicken Fajita Pasta

Total Calories: 1,021**

WEDNESDAY (12/21)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: Butternut Squash Galette with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,092**

THURSDAY (12/22)
B: Savory Cottage Cheese Bowl
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: Quick Beef Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,105**

FRIDAY (12/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: DINNER OUT!

Total Calories: 706**

SATURDAY (12/24)
B: Banana Nut Protein Oats (recipe x 4)
L: Easy Baked Coconut Shrimp and Easy Crustless Spinach and Feta Pie
D: Chilled Calamari Salad with Lemon and Parsley, Drunken Mussels and Homemade Manicotti

Total Calories: 1,382**

SUNDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Classic Deviled Eggs
D: Apricot-Rum Glazed Spiral Ham with Spinach and Bacon Stuffed Mushrooms and Garlic Mashed Potatoes

Total Calories: 778**

*Set aside 2 latkes for lunch Tuesday and Wednesday.
**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.

*Google doc

8 Healthy Eating Habits to Adopt in the New Year

If you have strategies for a healthier ingesting New Year’s resolution, you may be dealing with details overload. Exclusive eating plans, nutrient-counting applications and “healthy” food kits abound—but  what is genuinely wholesome and what is not?
 
Jihade Rizk, dietician at Palisades Healthcare Middle, and Geanella Vera-Avellan, dietician at Previous Bridge Health care Center and Raritan Bay Professional medical Heart, offer 8 guidelines to stick to consuming wholesome in 2023 and outside of.
 

1. Fill 50 percent your plate with veggies and fruit at each meal and snack.

“Many of us keep in mind learning about the food stuff pyramid in faculty, but it’s outdated and complicated to stick to,” says Jihade. Instead, visualize your plate and make absolutely sure at minimum 50 percent of it is designed up of complete fruits and vegetables—with the other 50 percent built up of entire grains and lean proteins.

2. Make a snack on the go.

Snacking can be an helpful way to remain on track towards your wellness aims. A convenient selection is Greek yogurt. Try out topping it with berries, a number of nuts and cinnamon for included taste.

3. Be mindful of the upcoming trend diet program.

Get off the trend diet rollercoaster and alternatively devote in your very long-time period well being. With trend diet programs, you may perhaps get rid of excess weight to begin with, but immediately after a handful of months or months, you may come across that the diet is far too restrictive and conclusion up again in which you started out.

4. Choose whole grains.

There are a great deal of scrumptious whole-grain solutions these types of as whole wheat breads, pastas and cereals. “While it can be enjoyable to consider new things like quinoa and farro, really don’t fail to remember that there are total grains you are most likely by now common with and by now appreciate, like popcorn, corn tortillas and polenta,” states Geanella.

5. Obtain solutions to really processed food items.

Ultra-processed meals like chips, cookies, fast soups and sugary cereals are ready in means that trigger them to be significant in vacant calories and small in vitamins and minerals. These foods are usually large in salt, sugar and extra fat, and consuming much too a lot of them may raise danger for heart condition and other overall health difficulties.

6. Reward you a reusable h2o bottle.

Carrying a personal water bottle helps make it a great deal far more most likely that you are going to drink the suggested 64 ounces of water for every working day. “It does not have to have to be fancy,” states Jihade. “Choose a sturdy, lightweight bottle with a leak-proof lid that’s quick to thoroughly clean.”

7. Get acquainted with part dimensions.

“Portion command is a problem for quite a few people today,” states Geanella. “We imagine we know what 1 cup looks like, but frequently we overestimate, which leads to overeating.” To turn out to be confident about the amount of money of foodstuff you are consuming, visualize the serving size outlined on the nutrition details label by working with measuring cups.  

8. Approach forward.

“Maybe you’ve mastered wholesome foods at home, but all the things goes out the window when you are at operate or consuming out,” claims Jihade. If you know you’ll be touring, plan by bringing healthier treats in your bag, this kind of as combined nuts, a banana or a protein shake.

Future Steps & Assets:

The material provided via HealthU is intended to be utilised as normal facts only and need to not substitute the advice of your health practitioner. Generally seek the advice of your health practitioner for unique care.

 

Why Food Labels Don’t Improve Health

I can vaguely recall how it felt to be my 21-calendar year-previous, energetic, large-eyed self the 12 months I started graduate faculty. I was commencing a doctoral program targeted on overall health and developmental psychology and I was heading to modify the globe. I was guaranteed that I could do investigation that would ultimately enable teens to adopt healthier behaviors if they just understood far better.

Why Food Labels Don’t Improve Health

(Anastasia Pelikh/iStockphoto)

Due to the fact most of you looking through this are almost certainly more mature than 21, you have gathered sufficient lifestyle knowledge to discover my previous naïveté laughable. In my protection, I did increase up in the midst of the “Just Say No” and “Just Do It” strategies. I knowledgeable a childhood complete of oversimplified adult voices. Why would not I assume that it is merely as quick as telling individuals what they require to do to be healthy? Once you know, you know.  Ideal?

Creating Healthy Food items Choices

A handful of decades later I recognize that this understanding-deficit strategy to science interaction – just deliver information so persons can make the “right choice” – is deeply flawed. Of course, sharing information is critical to maximize comprehending about challenges that persons really don’t at present have an understanding of. On the other hand, the know-how-deficit viewpoint assumes that folks really do not have whichever knowledge they (supposedly) don’t have in the initially position.

What does this have to do with food items labels? The Foods and Drug Administration has just lately explained new requirements for identifying no matter if or not a food can be labeled wholesome. These criteria have not been revised because 1994, so they’re overdue for thing to consider. The labeling scheme would enable all fruits and veggies to be labeled healthier. No. They are not all at present labeled wholesome.

So that’s … development? It also assumes that most folks really don’t by now know that fruits and vegetables are balanced. Hmmm.

The new Food and drug administration labeling plan also necessitates limits on sugar, sodium and saturated fats ahead of a box or offer of anything at all can be labeled healthful. Foods must incorporate enough of a food items group (if not fruits and veggies than grains, protein or dairy) to wear the new label. The Food and drug administration claims the conclusion-target is “to show that a food’s degree of nutrients may aid people retain healthful dietary procedures by helping them realize a whole diet program that conforms to dietary suggestions.”

In other terms, labeling foodstuff – pretty much, often with stickers and brightly colored imagery – is intended to guideline shoppers towards creating “the suitable decision.” But it turns out that foodstuff and drugs are not similar whilst just expressing no to medications is generally a good idea, foodstuff is a each day requirement. And food is not only required but complicated. Realizing that some food items are nutrient dense or “nutritious” does not automatically guide us to decide on these food items.

A current analyze that reviewed earlier investigation on entrance-of-package labels on food items will make this very clear. The analyze authors located that labels have a quite modest impact on shoppers’ purchases. They could direct persons to grab much more nutrient-dense food items occasionally, but reasonably hardly ever.

A further study suggests that this could be for the reason that food stuff labels in basic are not often effortlessly recognized by people. What specifically is a portion? What does “low-fat” mean? How is a consumer’s cultural context related to these determinations? Occasionally labels elevate a lot more thoughts than solutions.

What Helps make Foodstuff Healthful?

Alli Spotts-De Lazzer, a therapist who treats clients with consuming and overall body image worries, talked with me about the new labeling plan and prompt that “for those people who experience a absence of fresh new, available, affordable foodstuff, the ‘healthy’ labels could assistance notify their possibilities. For example, if two merchandise are on the shelf and equally priced, a ‘healthy’ label could quite possibly support a parent decide on the seemingly healthier, more nutrient-dense choice for their family members. Regretably, on the other hand, ‘healthy’ labels may also lead to disordered eating, orthorexia and eating conditions among the some.”’

I would not go as far as to say that the provision of nutritional information and facts should be abandoned all collectively. I come across it valuable at periods to use nutritional information and facts as a tough information in earning conclusions about food buys. Even so, maybe labeling food items as “healthy” or, by default, “not healthy” is oversimplifying issues a little bit way too substantially? Under no circumstances head, that most individuals can make these wide assessments on their have, without having a label. It is not a deficiency of expertise that’s foremost folks to decide the fries about the aspect salad, it is for the reason that the fries taste far better!

A Healthier Connection With Foodstuff

Oona Hanson, an educator and mum or dad mentor specializing in ingesting disorder recognition, avoidance and recovery implies “there is so substantially about food that could in no way be entirely captured on a diet label – specifically something as oversimplified as ‘healthy’ and ‘unhealthy.’ Creating a healthier romantic relationship with food stuff is what we ought to be advertising in our public overall health messages rigid principles and labels actually interfere with that course of action.”

A Healthy Diet Can Benefit Blood Vessels, Study Shows

You’re surely well aware of the fact that your regular eating habits can affect your body in all kinds of fascinating ways. For example, what you eat can impact how well your blood circulates throughout your body as well as impact your blood pressure. On top of that, a recent study has found that a healthy diet can also benefit your blood vessels.

In the study that was recently published in Nature Metabolism, researchers examined how diet could benefit overall health by reducing molecular signatures that potentially trigger diseases, such as “vascular defects and endothelial cell (EC) dysfunction.” More specifically, it assessed to what extent the ECs that line the inside of blood vessels and  “control the transport of nutrients, metabolites, oxygen and carbon dioxide between the blood and organs” were impacted by obesity.

Comparing the effects of a healthy diet to the relatively unhealthy Western diet in mice, those behind the study found that “obesity induces organ-specific changes in ECs,” and healthier eating habits can lead to an improvement in the molecular health of some blood vessels. For instance, while blood vessels in the liver showed a significant improvement—to the point where they saw an almost complete recovery, blood vessels in the kidneys didn’t experience the same positive result. Instead, the blood vessels in the kidneys retained molecular signatures that were related to disease.

When it comes to how diet can affect blood vessels in such a way, “the answer is a complex one,” Blanca Garcia, RDN, a nutrition specialist at HealthCanal, tells Eat This, Not That!

“Having a healthy diet allows the body to obtain high-quality nutrients and can help all the body’s cells get the correct amount of nutrients it needs to continue regenerating,” says Garcia. “This also includes blood vessels, as they are made up of cells themselves—and to stay healthy, the nutrients passing through need to be balanced.”

A Healthy Diet Can Benefit Blood Vessels, Study Shows

woman eating salmon and quinoa

On the other hand, Garcia explains that a diet that is “undesirable for the body,” comprised of significant amounts of processed foods, few fruits and vegetables, and an “overall imbalanced intake of nutrients,” has a high probability of potentially leading to obesity.

“Obesity often complicates the organ systems and contributes to chronic conditions,” says Garcia. “Overall, an undesirable diet can prevent the blood vessels from obtaining the right amount of good-quality nutrients.”

Additionally, Garcia notes that how you nourish your body can impact your propensity for illness, either helping to prevent it or leading to disease.

“The body needs a constant influx of good-quality nutrients,” says Garcia. “The moment that starts to change, the body needs to prioritize and decide which system needs the little good quality nutrients it does get.” Garcia claims that “oftentimes, some organ systems become affected” as a result of this change.

Eat These 12 Foods for Healthy Skin

Having healthier is about a great deal extra than just bodyweight reduction. It is about shielding and nurturing the organs that continue to keep your overall body working. And we are not just speaking about organs like the coronary heart, brain and kidneys. 

Your skin is a different crucial organ that is impacted by the meals you eat. The mistaken diet program selections may well bring about or worsen a selection of pores and skin disorders like pimples, dermatitis, psoriasis and even pores and skin cancer.  

It is secure to say the nutritional options you make now will have a profound impression on your skin well being now and afterwards. 

Want additional health and fitness strategies? Look at out melatonin alternate options, how to slide asleep in 10 minutes or less and how to defeat the Sunday scaries. 

Very best meals for healthier pores and skin

A person slicing an avocado with a knife

Getty Visuals/Alexander Spatari

The most effective meals for the skin also come about to be good for your overall body in other methods. And the most effective part is that they style fantastic and are uncomplicated to incorporate to day by day foods. Listed here are our prime picks for meals for nutritious pores and skin. 

Health Tips logo

CNET

Avocado 

Avocados are tiny powerhouses of skin wellbeing nutrients. They incorporate natural vitamins C and E, lutein, zeaxanthin and monounsaturated fat, which all lead to a glowing complexion. The fat in avocados helps the physique to much better take up other skin-wholesome nutritional vitamins like A, D, E and K. 

In a current analyze performed at UCLA Centre for Human Nourishment, consuming avocados was shown to appreciably improve skin elasticity and firmness and improve most cancers-combating carotenoids in the body.  

Yogurt 

Yogurt is frequently known as a intestine-overall health foodstuff mainly because of the probiotics most yogurt incorporates. But what numerous yogurt fans could not understand is that it is also a foodstuff for healthy skin. There is a url amongst intestine well being and irritation and a backlink amongst irritation and specified pores and skin situations like eczema, dermatitis and psoriasis. 

Look for yogurt with no included sugar, as sugar is an inflammatory and might offset the anti-inflammatory effects of the probiotics. 

Kiwi 

Kiwis are higher in vitamin C, an vital molecule for pores and skin wellbeing. It limits problems from ultraviolet (UV) publicity, regulates the synthesis of collagen in the system, limitations totally free radicals and can help continue to keep the pores and skin moist. 

One serving of kiwi contains most of your recommended daily vitamin C. Including in even just one kiwi a working day in a salad or even as a dessert is a action towards supple skin.

Fatty fish

Chilly drinking water fish like herring, mackerel, salmon and tuna consist of large quantities of omega-3 fatty acids and Coenzyme Q10 (CoQ10). Both of those of individuals participate in an vital function in skin wellness by sustaining homeostasis.  

Omega-3’s enhance the skin barrier, reduce UV inflammation, minimize dry pores and skin and stop most cancers. CoQ10 fights versus absolutely free radicals, which reduce the indications of getting older and the possibilities of skin cancer. 

Olive oil 

Another mouth watering irritation fighter, olive oil has antioxidants and vitamins, like vitamin E and vitamin K. Vitamin E will help protect the pores and skin from absolutely free radicals and so reduces destruction and chances of skin cancer. Vitamin K is a coagulant (assists with blood clotting) and will help to control calcium levels. For the skin, that implies a reduction of dim beneath-eye circles and total greater therapeutic. 

Olive oil is also packed entire of advantageous fatty acids, largely omega-9 oleic acid, which will help to maintain the skin’s moisture and elasticity, minimizes inflammation and assists the physique take up the vitamin E. 

Nuts 

Nuts, like walnuts, peanuts, almonds and hazelnuts, are a further excellent source of vitamin E. In simple fact, they are sometimes referred to as a “perfect resource” of vitamin E. Sharing very similar benefits as olive oil, nuts are a multipurpose foodstuff that can be extra to numerous recipes, eaten as a snack or even used as a meat substitute. 

Strawberries 

A wealthy resource of vitamin C and antioxidants (polyphenols), strawberries are one more food items to include to your pores and skin foods routine. These juicy little bites assistance to market collagen output, fight cost-free radicals, minimize dry skin and reduce the indications of aging. 

It doesn’t hurt that strawberries are delightful, cost-effective and simple to expand or purchase at any grocery retail outlet or farmers market place when in season. Increase them to cereal, smoothies and salads or just eat them as a take care of. 

Tomatoes

Tomatoes are wealthy in vitamin C and vitamin K, but lycopene sets them apart. Lycopene is an antioxidant that will help to avert skin problems from solar publicity. Some experiments clearly show that lycopene also minimizes sunburns. 

Tomatoes are an additional highly flexible food stuff that can be eaten uncooked or cooked and additional to meals in several methods like tomato paste, ketchup, tomato soup and more. 

Flaxseed

Flaxseed is superior in omega-3 fatty acids and a phytochemical referred to as lignans. Omega-3s offer you a assortment of anti-inflammatory gains for the pores and skin, but so do lignans which are acknowledged to encourage collagen production and cut down inflammation. 

To see greatest added benefits from flaxseed, specialists advocate floor seed above entire seed since the floor seed is additional speedily digested. Insert floor flaxseed to cereal, sauces or even to yogurt, another foodstuff for healthier pores and skin.

Bell peppers

You may possibly be noticing a development that several of the very best meals for pores and skin well being include vitamin C. Bell peppers are no exception. No matter whether red, eco-friendly or yellow, they are a abundant supply of vitamin C. But they also contain beta carotene or vitamin A, which stimulates collagen creation. Incorporating bell peppers to your diet may well support to cut down indicators of growing older and result in a smoother and additional supple complexion. 

Dim chocolate

This may well be the most effective news you hear all day, but darkish chocolate is a powerhouse pores and skin health food. It really is total of antioxidants referred to as flavanols that defend in opposition to and reduce sunlight hurt. Flavanols also strengthen blood stream to the skin, which can secure in opposition to getting older. 

To decrease irritation that may be prompted by sugar consumption, go for dim chocolate with a higher percentage of cacao. 

Watermelon 

Hydration is important to balanced skin, and it just so comes about that watermelon is 92{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} h2o. But it is really also loaded with vitamin C, vitamin A and lycopene. Incorporate all that, and you’ve got bought a delectable treat that decreases ageing, stimulates collagen generation, cuts down irritation and delivers mega doses of hydration to your pores and skin. 

Health and fitness recommendations never stop here. Study about preserving cash on heating by cozying up your mattress, organic cures of insomnia and how to operate on your own safely. 

The facts contained in this write-up is for educational and informational needs only and is not intended as wellbeing or healthcare suggestions. Generally consult a health practitioner or other competent wellness provider concerning any inquiries you might have about a health care problem or wellness aims.

7 Day Healthy Meal Plan (Dec 12-18)

posted December 9, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Getting ready to entertain or attend holiday gatherings? Check out my appetizers to find the perfect dish to get the party started! Looking for a classic? Try these Deviled Eggs or Everything Pigs in  Blanket. For something a little fancier try my Baked Brie Phyllo Tarts with Craisins and Walnuts and Stuffed Mushrooms with Broccoli Rabe and Sausage. You can also make an Antipasto Salad for everyone to help themselves!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (12/12)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Sriracha Tofu Bowls (recipe x 2)

Total Calories: 1,146*

TUESDAY (12/13)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded Mexican
blend cheese

Total Calories: 1,003*

WEDNESDAY (12/14)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded
Mexican blend cheese

Total Calories: 984*

THURSDAY (12/15)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Vodka Chicken Parmesan with Mashed Cauliflower
Total Calories: 1,160*

FRIDAY (12/16)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Hearts of Palm Noodle Peanut Stir Fry
D: Fish Florentine

Total Calories: 1,083*

SATURDAY (12/17)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: 1 ¼ cup Loaded Baked Potato Soup
D: DINNER OUT

Total Calories: 619*

SUNDAY (12/18)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Pepperoni Pizza Bites
D: Whole Roasted Chicken with Lemon and Rosemary and Fennel Gratin
Total Calories: 1,082*

*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.
**Double bagel dough recipe for Pizza Bites on Sunday.

*Google doc