Doctor and longevity expert Dr. Mark Hyman swears by these five foods to age well, live longer, and reduce the risk of chronic disease.
The 63-year-old with over 286,000 TikTok followers says he is biologically 20 years younger thanks to his daily routine and eating habits. His recent best-selling book Young Forever: The Secrets to Living Your Longest, Healthiest Life promotes the idea that people have some control over the rate at which they age and, therefore, the quality of their later years.
Exercise, nutrition, managing stress, and socialization are all associated with aging well and reducing the risk for chronic conditions that lead to early mortality—although genetics undoubtedly still plays a role.
These are the five foods Hyman eats daily to “ensure my health and to make sure I live a long and healthy life,” he says in a recent TikTok.
In short, these foods “are medicine,” the aging expert says.
Cruciferous vegetables
Cruciferous vegetables—broccoli, brussels sprouts, kale, and cabbage—are rich in phytonutrients crucial for reducing inflammation and the risk of cancer. They also contain magnesium, folate, and fiber to help with digestion.
“All that stuff contains compounds that activate the cellular detoxification pathways that optimize your mineral status,” Hyman says in the TikTok.
Hyman eats a cup or two of these vegetables each day.
Olive oil
The cornerstone of the Mediterranean diet is cooking with olive oil, and Hyman says he prioritizes extra virgin olive oil each day. The healthy fat contains antioxidants touted for reducing the risk of chronic health conditions and heart disease.
Olive oil can also combat oxidative stress, which harms brain health and can trigger neurodegenerative diseases.
“Good fats are good for you,” Hyman says. “You need to make sure you get lots of good fats, and olive oil is a great way to do it.”
Nuts
Nuts, including cashews, almonds, and walnuts, have been associated with a reduced risk for diabetes, improving health and life span, Hyman says. They are rich in fiber, making people feel fuller and stay energized for longer.
Dan Buettner, the founder of Blue Zones LLC, also found nuts as a key to longevity in his research centered around the diets of those living the longest—and says to eat a daily handful.
Berries
Berries contain a large number of antioxidants and phytochemicals, which can “activate longevity pathways,” Hyman says. They can also keep the gut healthy, fight inflammation, and, therefore, reduce the risk for heart disease and other life-threatening chronic conditions.
Try a handful of blueberries or blackberries in a morning smoothie or as a pick-me-up snack.
Green tea
While tea isn’t technically a food, it is still a key part of Hyman’s day. Beyond the calming feeling of a warm cup of tea, the beverage can reduce oxidative stress. Green tea contains catechins, antioxidants that can protect the brain from disease and help people age well.
When Hyman was in Icaria, Greece, one of the globe’s Blue Zones, he observed the community frequently indulging in wild sage tea, he adds.
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 WW points.
I hope you all have seen my exciting news this week!!! I am so proud to present my newest cookbook- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer, which you can preorder here on Amazon. I hope you love it! Have a Happy St. Patrick’s Day Friday, celebrate safely!
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
Get the Skinnytaste Ultimate Meal Planner! 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!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (3/13) B: Tropical Chia Pudding Breakfast Bowl L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette (recipe x 2) with a whole grain roll D: Tofu Tacos with Potatoes and Jalapenos with Best Guacamole Recipe Total Calories: 1,151*
TUESDAY (3/14) B: Tropical Chia Pudding Breakfast Bowl L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a whole grain roll D: Skillet Chicken in Tomato-Chipotle with Instant Pot Cilantro Lime Rice and Quick Black Beans
Total Calories: 1,142*
WEDNESDAY (3/15) B: Air Fryer Breakfast Banana Split L: Spicy Canned Salmon Rice Bowl D: Tuna Noodle Casserole with 1 cup sliced cucumbers
Total Calories: 1,009*
THURSDAY (3/16) B: Egg Tomato and Scallion Sandwich and an orange L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers D: Salmon Fried Rice (recipe x 4) with Shrimp Egg Rolls
Total Calories: 1,154*
FRIDAY (3/17) B: 2 servings Bell Pepper and Potato Frittata L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,064*
SATURDAY (3/18) B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4) D: DINNER OUT
Total Calories: 665*
SUNDAY (3/19) B: Instant Pot Baked Oatmeal Bars L: Chicken Parmesan Rolls with 8 carrot sticks D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sauteed Collard Greens with Bacon
Total Calories: 973*
*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 dough recipe for Chicken Parmesan Rolls Sunday.
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 WW points.
7 Day Healthy Meal Plan
Still looking for ideas for Lent? Look no further! Try my Perfect Air Fryer Shrimp, Pasta Fagioli or this great Salmon Caesar Salad! Looking for a meat recipe- check out my Air Fryer Breaded Cubed Steak and Cheeseburger Salad. Enjoy!
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
Get the Skinnytaste Ultimate Meal Planner! 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!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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.
TUESDAY (3/7) B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado L: LEFTOVER Cheesy Baked Penne with Roasted Veggies D: 2 Chicken Enchiladas with Cilantro Lime Cauliflower Rice Total Calories: 992*
WEDNESDAY (3/8) B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado L: LEFTOVER Cheesy Baked Penne with Roasted Veggies D: Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw (recipe x 2) Total Calories: 1,044*
THURSDAY (3/9) B: Savory Cottage Cheese Bowl L: BBQ Chicken Salad with a whole wheat roll D: LEFTOVER Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw Total Calories: 1,001*
FRIDAY (3/10) B: Omelet Tortilla Breakfast Wrap L: BBQ Chicken Salad with a whole wheat roll D: 30-Minute Shrimp, Peas and Rice and String Beans with Garlic and Oil Total Calories: 1,091*
SATURDAY (3/11) B: Protein PB & J Smoothie Bowl (recipe x 4) L: Honey Sriracha Roasted Salmon Rice Bowls D: DINNER OUT
Total Calories: 774*
SUNDAY (3/12) B: Crustless Sausage and Spinach Quiche L: Asparagus Prosciutto Panini with Garlic Mayonnaise (recipe x 4) D: Garlic Lovers Roast Beef with Garlic Mashed Potatoes and Herb Roasted Carrots
Total Calories: 984*
*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.
1 (8-ounce) container unsweetened almond or oat milk (can buy a larger size of skim or 2{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} milk and sub that in Smoothie Bowl, if desired)
1 small container part-skim ricotta cheese
1 (16-ounce) container low fat cottage cheese (I like Good Culture)
1 (8-ounce) bag shredded reduced fat Mexican cheese blend
1 (8-ounce) bag shredded part-skim mozzarella cheese
1 small block light Havarti or cheddar cheese
1 small wedge fresh Parmesan cheese
1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Baked Penne and Shrimp, Peas and Rice, if desired)
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 WW points.
7 Day Healthy Meal Plan
For those who observe, I have many Lenten friendly recipes that will appeal to every palate. Some of my favorites are Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas, Roasted Sweet Potato Black Bean Bowls and family friendly Air Fryer Salmon Fish Sandwich. You can also check out my vegetarian or seafood recipes as well!
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
Get the Skinnytaste Ultimate Meal Planner! 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!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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.
WEDNESDAY (3/1) B: 3 Loaded Baked Omelet Muffins L: LEFTOVER Enchilada Turkey Meatloaf with LEFTOVER Arroz Congri D: Chicken Divan, Lightened Up with Instant Pot Mashed Potatoes Total Calories: 1,188*
THURSDAY (3/2) B: 3 Loaded Baked Omelet Muffins L: LEFTOVER Chicken Divan, Lightened Up with LEFTOVER Instant Pot Mashed Potatoes D: Pizza Sausage Rolls with a green salad**
Total Calories: 1,187*
FRIDAY (3/3) B: 4-Ingredient Flourless Banana Pancakes L: Turkey Club Sandwich with 8 carrot sticks D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice Total Calories: 1,187*
SATURDAY (3/4) B: Banana Nut Protein Oats (recipe x 4) L: Cabbage Soup with Chicken and Pork D: DINNER OUT
Total Calories: 605*
SUNDAY (3/5) B: Breakfast BLT Egg Sandwich (recipe x 4) L: LEFTOVER Cabbage Soup with Chicken and Pork with Chickpea Salad with Cucumbers D: Lomo Saltado (recipe x 2)
Total Calories: 996*
*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. **Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
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 WW points.
7 Day Healthy Meal Plan
So who else loves to throw ingredients in a crock pot in the morning and come home to a meal ready to go after work?? Some of my favorite slow cooker recipes are Slow Cooker Pernil (can make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos or my Crock Pot Chicken a la Criolla. What’s your favorite?
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
Get the Skinnytaste Ultimate Meal Planner! 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!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (2/20) B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange L: Mayo-less Tuna Pasta Salad D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa
Total Calories: 1,155*
TUESDAY (2/21) B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange L: Mayo-less Tuna Pasta Salad D: Turkey Taco Spaghetti Squash Boats and Avocado Salad with Citrus Vinaigrette
Total Calories: 1,007*
WEDNESDAY (2/22) B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado D: Chicken Tenders Parmesan with Garlic Butter Mushrooms Total Calories: 1,140*
THURSDAY (2/23) B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado D: Turkey Stuffed Peppers and a green salad**
Total Calories: 982*
FRIDAY (2/24) B: Overnight Oats in a Jar L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans
Total Calories: 1,040*
SATURDAY (2/25) B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4) L: Chicken and Lentil Soup D: DINNER OUT
Total Calories: 513*
SUNDAY (2/26) B: Crustless Potato Jalapeno Quiche with ½ cup low fat cottage cheese L: LEFTOVER Chicken and Lentil Soup D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice
Total Calories: 1,121*
*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. **Green salad includes 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette. Set aside 1 serving with 1 tablespoon dressing on the side for lunch Friday. Make 3 cups extra rice for dinner Friday, if desired.
Crushed red pepper flakes (optional, for Sheet Pan Baked Feta)
Cumin
Chili powder
Paprika
Smoked paprika
Oregano
Light vinaigrette (or make your own with ingredients in list)
Cinnamon
Honey
Sazon
Bay leaves
Dairy & Misc. Refrigerated Items
1 (16-ounce) carton egg whites
1 dozen large eggs
1 small box butter
1 (32-ounce) container low fat cottage cheese (I like Good Culture)
1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
1 (8-ounce) bag shredded regular or reduced fat sharp cheddar cheese
1 (8-ounce) bag shredded part-skim mozzarella cheese
1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
1 (8-ounce) bag shredded reduced fat Mexican cheese blend (can sub ¾ cup cheddar or
Pepper/Colby Jack in Spaghetti Squash Boats, if desired)
1 medium wedge fresh Parmesan cheese
1 (8-ounce) chunk feta cheese
1 (8-ounce) container unsweetened almond milk (can buy a larger 2{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} milk and sub that in
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 WW points.
7 Day Healthy Meal Plan
Valentine’s Day is here! I feel like this year is flying by already! You can start the day with these cute Heart Shaped Chocolate Chip Banana Pancakes! If you are looking for a romantic meal at home, some favorites entrees are my Perfect Filet Mignon for Two or my Scallops over Wilted Spinach Parmesan Risotto and end the meal with the perfect dessert- Chocolate Covered Strawberries!
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
Get the Skinnytaste Ultimate Meal Planner! 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!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (2/13) B: Berry Cottage Cheese Breakfast Bowl L: Cobb Salad in a Jar with Buttermilk Ranch D: 1/4 of Veggie Stromboli with Mushrooms
Total Calories: 1,035*
TUESDAY (2/14) B: Heart-Shaped Chocolate Chip Banana Pancakes** with 2 teaspoons maple syrup and ½ cup cottage cheese L: Cobb Salad in a Jar with Buttermilk Ranch D: Perfect Filet Mignon for Two (recipe x 2) with Perfect Baked Potato and Easy Garlic Broccolini
Total Calories: 1,109*
WEDNESDAY (2/15) B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries, and 1 teaspoon chia seeds L: 5-Minute Microwave Salmon Rice Bowl D: One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,260*
THURSDAY (2/16) B: Berry Cottage Cheese Breakfast Bowl L: 5-Minute Microwave Salmon Rice Bowl D: Cajun Chicken Pasta on the Lighter Side
Total Calories: 1,089*
FRIDAY (2/17) B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries, and 1 teaspoon chia seeds L: LEFTOVER Cajun Chicken Pasta on the Lighter Side D: Pineapple Shrimp Fried Rice
Total Calories: 1,157*
SATURDAY (2/18) B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4) L: Air Fryer Egg Salad on 1 slice whole grain bread with an orange D: DINNER OUT
Total Calories: 798*
SUNDAY (2/19) B: Avocado Toast with Egg and a protein shake L: Chicken Barley Soup D: Easy Inside Out Turkey Cheeseburgers with Air Fryer French Fries (recipe x 2) Total Calories: 1,018*
*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. **Freeze any leftover cooked pancakes, if desired.
