Skinnytaste Meal Plan (July 2-July 8)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

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!

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 Weight Watcher Freestyle Points 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 (7/2)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Zucchini “Meatballs” (5) over 1 cup whole wheat spaghetti (5)
Totals: Freestyle Points 20, Calories 1,024*

TUESDAY (7/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4)
Totals: Freestyle Points 14, Calories 869*

WEDNESDAY (7/4)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Naked Turkey Bruschetta Burger (6)
D: Grilled Pesto Chicken and Tomato Kebabs** (4) with Grilled Peach Watermelon and Burrata Salad (recipe posting Sunday) (4)
Totals: Freestyle Points 17, Calories 1,184*

THURSDAY (7/5)
B: Overnight Oats in a Jar (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 18, Calories 895*

FRIDAY (7/6)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Lobster Tails with Herb Garlic Butter (2) and 1 corn on the cob (0)
Totals: Freestyle Points 10, Calories 981*

SATURDAY (7/8)
B: Asparagus-Pancetta Potato Hash (4)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 501*

SUNDAY (7/9)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Spicy California Shrimp Stack (5)
D: Grilled Pesto Chicken Couscous Bowls (9)
Totals: Freestyle Points 20, Calories 942*

*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.

**Grill an extra chicken breast for lunch Thurs/Fri

(more…)

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Sparkling Cider Blackberry Peach Bellini Mocktail

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A Sparkling Cider Blackberry Peach Bellini Mocktail is the bubbly, fruity “mocktail” sipper that will define your summer. A homemade blackberry peach puree with the apple goodness of Martinelli’s Sparkling Cider make this drink a bright refreshment that everyone will love. It’s perfect for brunches, baby/bridal showers, and so much more!

Disclosure: This post is sponsored by Martinelli’s. As always, all opinions are my own. Thanks for supporting the brands that support Cake ‘n Knife!

Have you ever indulged in a traditional bellini?

If you haven’t, then it’s about time that you did!

I remember having my first peach bellini with my mom at this fancy Italian restaurant in Denver when we were out to brunch one day.

(more…)

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Grilled Beer Marinated Chicken Wings

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Grilled Beer Marinated Chicken Wings are juicy and flavorful, making them the only way you’ll want to cook wings from now until forever. The simple beer marinade is easy-to-make and pairs with almost any BBQ sauce you can think of! You’ll find that beer is the key to all the happiness (as if you already didn’t know that) when grilling 😉

Disclosure: This post has been sponsored by Traeger. As always, all opinions expressed are my own. Thank you for supporting the brands that support Cake ‘n Knife!

Wings are on of the things that I LOVE to cook throughout the year, particularly on the grill. I have a handful of recipes (such as the recipes I’ll add above the recipe card for your wing exploration) that I adore, but all of those are really specific in flavor with homemade sauces and spice mixtures.

Of course, there are times when I just want to be a little lazier and use spice rubs that are already made, as well as flavorful BBQ sauces that I can simply toss the wings in.

That is exactly the magic of this grilled beer marinated chicken wings recipe.

The marinade is very adaptable and light, making it easy to use a variety of beers for it, and also it can pair with so many different sauces depending on the mood that you are in.

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Wednesday Slice

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1. There’s something about the water that is so incredibly soothing to me… I think that’s one of the reasons I’ve fallen in love with cruising. Just being on the open water, with nothing but ocean all around… It’s so peaceful and magical, while also being completely surreal. How did I end up in a landlocked state again? LOL

2. For all you cooks out there looking to up your game in the kitchen, these cookbooks are a great place to start (particularly Cravings because Chrissy Tiegen slays).

3. Song of the Week is No Excuses by Meghan Trainor, because every day should be a dance party in the kitchen when you are doing dishes. It’s the only way to survive.  (more…)

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Guacamole Tacos

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Guacamole Tacos are a savory, vegetarian taco for all those who are avocado-obsessed. Smooth creamy guacamole paired with crunchy peppers and black beans make these simple tacos flavorful and simply delicious. They will be the star of your next taco night!

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission.

I’m back with more guacamole, my friends…

At this point you aren’t really surprised are you? You all know my obsession with guacamole runs deep.

I mean, if I could live off the stuff, I definitely would and I would be happy every single day.

(more…)

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Food of the Week: Bok Choy

Bok choy has been enjoyed in China and other parts of Asia for over 1,500 years. And bok choy is by no means a total newcomer to North America either, having been cultivated on the continent for over 100 years. About 95 million pounds of Asian ...

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Recipe of the Week: 3-Minute Bok Choy

I have discovered that "Healthy Sauteing" bok choy for just 3 minutes gives you perfectly cooked bok choy and cutting it into small pieces after cooking enhances the best flavor even more. ...

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Best sources of Vitamin C

Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used ...

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From the kitchen: Tips for Preparing Bok Choy

From all of the cooking methods we tried when cooking cabbage, our favorite is Healthy Saute. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. To Healthy Saute bok ...

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Can Preparation Methods Impact the Benefits of Cruciferous Vegetables?

In each of the 100 individual food profiles on our website, we tell you the best way to select, store, prepare, and cook each food. Our recommendations are based on our experience with the pleasures of eating - including textures, flavors, and ...

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Eating Healthy with Cruciferous Vegetables

Many people are familiar with the term "cruciferous vegetables" and can even identify a vegetable like broccoli as belonging to this group. But because research on cruciferous vegetables has skyrocketed over the past three to seven years, many ...

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Feeling Great with Cruciferous Vegetables

Part of the vitality that we feel when we are fully healthy and well-nourished comes from the functioning of our body systems at their full capacity and the successful balancing and integration of all metabolic processes taking place within our ...

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Weight Loss Success Stories: Justine Traver

“Leaving a toxic relationship and in a new and healthy one I came to the realization that I needed to finally do something for myself. I joined Weight Watchers, I found a meeting right near my job (no excuses) and dove right in, head on.”

“Food filled a void in my life for a long time. I would eat when I was happy, sad, depressed, anxious. It was an awful cycle of eating like crap, feeling awful, and then doing it all over again. Food never judged me or put me down. I used food as a way to comfort myself for many years. It wasn’t until April of 2017, two years after leaving a toxic relationship and in a new and healthy one that I came to the realization that I needed to finally do something for myself”.

Justine Traver
Clothing Size: 16 down to current size 2
Weight before/after: 190 pounds/125 pounds

Inspiration ahead…

(more…)

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Skinnytaste Meal Plan (June 25-July 1)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

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!

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 Weight Watcher Freestyle Points 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 (6/25)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Cream of Zucchini Soup  (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SmartPoints® 10**, Calories 854*

TUESDAY (6/26)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SmartPoints® 11**, Calories 896*

WEDNESDAY (6/27)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Houston’s Grilled Chicken Salad*** (7)
Totals: Freestyle™ SmartPoints® 17**, Calories 892*

THURSDAY (6/28)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Chipotle’s Cilantro Lime Rice (6) and sliced tomatoes (0)
Totals: Freestyle™ SmartPoints® 20**, Calories 916*

FRIDAY (6/29)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Steamed Mussels with Piri Piri (4) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SmartPoints® 12**, Calories 801*

SATURDAY (6/30)
B: Huevos Rancheros (4) (Recipe x 2) and Tropical Fruit Salad (0)
L: Watermelon, Feta and Arugula Salad in Jars (4)
D: DINNER OUT!
Totals: Freestyle™ SmartPoints® 8**, Calories 481*

SUNDAY (7/1)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Medley (3)
D: Cheese Stuffed Turkey Meatloaf (7) with ½ cup steamed green beans (0)
Totals: Freestyle™ SmartPoints® 17**, Calories 820*

*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.

**The PointsPlus® and SmartPoints® values for these recipes were calculated by Skinnytaste and are not an endorsement by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

***Grill an extra chicken breast for lunch Thurs/Fri

(more…)

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Grilled Pesto Chicken Couscous Bowls

Juicy grilled chicken, zucchini and tomatoes topped with a light spinach-arugula basil pesto served over couscous.

There’s nothing better than making pesto from scratch! It adds a mouthful of bright summer flavor.

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Chicken Club Lettuce Wrap Sandwich

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make!

Crisp, cool and delicious, I love lettuce wraps! I have been making this BLT Lettuce Wrap for years, a few more favorites are these Asian Chicken Lettuce Wraps and these Steak Taco Lettuce Wraps, just to name a few!

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