Skinnytaste Meal Plan (September 2-September 8)

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

Part of my weekend routine is food shopping and meal prepping recipes ahead to save time during the week. A time saving staple is making a batch of hard-boiled eggs for quick breakfast on the go, or to add to salads.

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! 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (9/2)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Inside Out Turkey Cheeseburgers (8) with Summer Macaroni Salad with Tomatoes and Zucchini (3)

Totals: Freestyle™ SP 19, Calories 948*

TUESDAY (9/3)
B: Overnight Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Spaghetti Squash Enchilada Bowls (3) with Quick Mexican Brown Rice (5)
Totals: Freestyle™ SP 23, Calories 955*

WEDNESDAY (9/4)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: General Tso’s Chicken (5) with Cauliflower “Fried Rice” (1)

Totals: Freestyle™ SP 14, Calories 884*

THURSDAY (9/5)
B: Overnight Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Lasagna Soup (7)

Totals: Freestyle™ SP 22, Calories 864*

FRIDAY (9/6)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: LEFTOVER Lasagna Soup (7)
D: Flounder Piccata (4) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0)

Totals: Freestyle™ SP 16, Calories 949*

SATURDAY (9/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 506*

SUNDAY (9/8)
B: Freezer Breakfast Burritos** (4) with 1 cup mixed berries (0)
L: Peach Arugula Salad (3)
D: Baked Chicken Cordon Bleu (3) with Summer Tomato Salad (1)
Totals: Freestyle™ SP 11, Calories 924*

*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.
**Prep oats the night before.
***Freeze any leftover you/your family won’t eat

(more…)

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Bust Stress With Mindful Workouts

When you work out or simply move about your day, how mindful are you … really? In this guest post from Selina Rose — registered holistic nutritionist, yoga teacher, author, and the founder of the Eats & Asana Method — she breaks down how moving mindfully can actually help you to beat stress more than just going through the motions of a workout and she shows you easy ways to start moving mindfully today (even if you’re not going to the gym). Beat Stress By Moving Mindfully by Selina Rose If you’re even remotely interested in health, it’s pretty hard…

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Wilted Baby Spinach with Garlic and Oil

Wilted Baby Spinach with Garlic and Oil is my favorite way to prepare this easy side dish made with just 3 ingredients and ready in under 10 minutes.

Wilted Baby Spinach with Garlic and Oil

Baby spinach gets treated to a light sauté with lots of whole smashed garlic cloves in this super-quick recipe. The whole dish takes less than 10 minutes to make, start to finish. Serve this with steaks, pork chops, chicken or fish.

(more…)

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That Time I Gave Birth to Twins and Nothing Went According to Plan

Trigger warning: While the title of this post may be lighthearted — and it does end with two happy and healthy babies — this story contains a fair amount of discussion about birth trauma and my experience with it. It’s taken me weeks to sit down to write this post. Sure, some of that is because of sleep deprivation. And massive life changes. And cluster feeding. And everything else that comes with bringing home not just one, but two newborns. But, if I’m honest with myself, that’s not why I’ve put off writing my birth story. It’s because I’ve been…

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The Third Trimester in GIFs

After doing this post on the first trimester in GIFs, I was going to write a post with the second trimester in GIFs, but once I started thinking about it, it really boiled down to this: via GIPHY Because, really, in the second tri, you feel pretty good, you can move around as you’d like, you get to rock cute maternity clothes with a bump that shows but doesn’t, like, attract signs of pity from others, and you’re going in for appointments for fun stuff — like possibly your first detailed sonogram and gender reveal — and you’re starting to…

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Lemon-Parsley Potato Foil Packets

Lemon-Parsley Potato Foil Packets can be grilled or baked in the oven! A delicious side dish, and the best part – easy cleanup!

Lemon-Parsley Potato Foil Packets

These Lemon-Parlsey Foil Packet Potatoes are delicious, made with baby potatoes drizzled with olive oil and spices, finished with lemon zest and parsley.  The perfect side dish for chicken, steaks, or anything you’re grilling! You can make just about anything in a foil packet! A few other favorites I make Cajun Shrimp Foil Packets, Meatloaf Foil Packets and Shrimp Scampi Foil Packets.

(more…)

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The Secret to Making Affirmations Work

We all know the Stuart Smalley SNL skit. via GIPHY And even though affirmations can be awesome for practically anything (think workouts, career goals, improving confidence, etc.), they get a bad rap. Because a lot of time they seem cheesy. And when you do them, they can also feel cheesy. via GIPHY Now, I don’t know about you, but I’ve never had great results in any area of my life when something just felt off or — worse yet — forced. Yet, if you read many self-help books or articles, you’ll hear all about the power of affirmations. (Heck, us…

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Houston’s Veggie Burger

This is a veggie burger that even hearty meat-eaters will love! Made with beans, oats, brown rice, beets and a whole lot of spices, this veggie burger is a real crowd pleaser.

Veggie Burger

If you love my black bean burger you’ll love this homemade Houston’s Restaurant copycat recipe! This is by far one of the best veggie burgers out there! Even meat eaters order this burger at Houston’s, it’s just that good.

(more…)

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A Handy Way to Keep House

I’m a happier person when my house is clean and tidy. The problem is, I’m not exactly the best at keeping my house that way, because I’ll start scrubbing away in the kitchen, then get distracted by some of the clutter on the counter, and next thing you know, I’m cleaning out the bedroom closet … and the kitchen? It’s still not spotless. Having someone come to clean on a monthly basis is something I’ve done for a long time. It’s an investment that’s good for both my mental health (oh, the shame spiral I send myself down when I…

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Skinnytaste Meal Plan (August 26-September 1)

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

I added some of my family’s favorite recipes to the meal plan this week such as Orecchiette with Sausage and Broccoli Rabe, Chicken Parmesan and Picadillo.

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! 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (8/26)
B: Petite Crustless Quiche (5)* and a peach (0)
L: Chickpea Avocado Salad (3)
D: Zucchini “Meatballs” (5) with 1 cup whole wheat spaghetti (5) and a green salad (2)*
Totals: Freestyle™ SP 20, Calories 1,070**

TUESDAY (8/27)
B: Petite Crustless Quiche (5) and a plum (0)
L: Chickpea Avocado Salad (3)
D: Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
Totals: Freestyle™ SP 17, Calories 906**

WEDNESDAY (8/28)
B: Petite Crustless Quiche (5) and a peach (0)
L: LEFTOVER Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
D: Orecchiette with Sausage and Broccoli Rabe (8)

Totals: Freestyle™ SP 22, Calories 980**

THURSDAY (8/29)
B: Petite Crustless Quiche (5) and a plum (0)
L: LEFTOVER Cuban Picadillo (3) with ¾ cup brown rice (5) and 1 ounce avocado (1)
D: Thai Basil Chicken (1) with ¾ cup jasmine rice (4) and 1 cup steamed broccoli (0)
Totals: Freestyle™ SP 19, Calories 1,082**

FRIDAY (8/30)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), and 1 teaspoon honey (1)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Spicy Tuna Poke Bowls (6) (recipe x 2 for a family of 4)

Totals: Freestyle™ SP 12, Calories 944**

SATURDAY (8/31)
B: Chocolate Chip Zucchini Bread (5) and 1 cup cantaloupe (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and 8 carrot sticks (0)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Calories 516**

SUNDAY (9/1)
B: Yogurt Waffles (4) with ½ cup mixed berries (0) and 1 tablespoon maple syrup (3)
L: Chicken Club Lettuce Wrap Sandwich (5) (recipe x 4) and an apple (0)
D: Chicken Parmesan (4) (½ recipe) with 1 ½ cups zucchini noodles (0)
Totals: Freestyle™ SP 16, Calories 968**

*Make quiche Sunday night, if desired. Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 2 tablespoons light vinaigrette

**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.

(more…)

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Air Fried Shishito Peppers

Air Fried Shishito Peppers come out charred and blistered with the air fryer, which uses much less oil! A squeeze of lemon over the top and they are delicious!

Air Fried Shishito Peppers

Blistered Shishito peppers are usually stir-fried in a wok or skillet. Since you’re using less oil in the air fryer, these are much healthier, less messy and so easy!

(more…)

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Training for the Toronto Waterfront Half Marathon

For someone who has a checkered past with the half marathon, this is an uncomfortable post for me to hit the ol’ publish button on, but, here we go … I want a half marathon PR. And I’m planning to chase one down this October at the Toronto Waterfront Marathon. I’ve got a bunch of friends who will also be racing, and even more running buddies who are helping me stay accountable. I’m going to reach this goal — or I’ll go down trying. Hell, I even joined Strava! I am serious. Now, when I say “trying,” I mean it…

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Burma Superstar Chicken Dal Curry

Chicken Dal Curry is a comforting Burmese stew made with yellow lentils, chicken, ginger, turmeric, curry and spices.

Chicken Dal Curry

Although I don’t want summer to end, I am looking forward to more braised dishes and stews. This dish satisfies both my cravings for curry and chicken stew, combining two of my favorite comfort foods. More comfort food chicken recipes I also love, Chicken Coconut Curry, Filipino Chicken Adobo, and Instant Pot Latin Chicken Stew with Corn.

(more…)

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Refreshing Kombucha Cocktails and Mocktails

Looking for simple ways to reduce your alcohol consumption (without feeling like you’re missing out on tasty beverages and opportunities to socialize)? Today’s guest post from Drew Williams is a must-read! Drew is the co-founder of BOOCHFEST and creator of the International Kombucha Festival, as well as many other kombucha events and competitions.  Did you make a resolution at the beginning of the year? If so, how’s that going? via GIPHY According to Inc., the number one resolution is to eat healthier, while drinking less alcohol ranks at number nine. Those of us who jumped on the Dry January challenge…

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Spicy Tuna Poke Bowls

Spicy Tuna Poke Bowls made with chunks of fresh tuna, avocado, cucumbers, spicy mayo, scallions cut on the bias served on a bed of steamed rice – YES please!!

Spicy Tuna Poke Bowl

My poke bowl obsession runs as deep as my sushi obsession and I am not alone! In the past year or two, New York has exploded with poke bowl restaurants from the NYC to the end of Long Island. But the great news, it’s just as easy to make from scratch! More recipes like this spicy tuna poke bowl you may like are Ahi Poke Bowls with Mango, California Shrimp Stacks and California Spicy Crab Stuffed Avocados.

(more…)

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Podcast Episode 119: Vanessa Lianne, Jewelry Designer and Entrepreneur

We get a little artsy in this episode talking with the incredibly talented jewelry designer Vanessa Lianne. Vanessa uses recycled metals and ethically-sourced stones in her handcrafted jewelry, which she describes as “delicate armor.” With celebrity fans including Lorde and Lena Dunham, Vanessa’s jewelry is designed to empower the women who wear it.  One of her signature pieces is a series of mantra signet rings featuring mantras carefully chosen by the wearer. In 2017, Vanessa began hosting workshops based on these best-selling mantra pinky rings, which are meant to be worn every day as a symbol and reminder of the…

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Basil Oil

Making basil oil is so simple, trust me you’ll want to drizzle it all over your chicken, fish, tomatoes, vegetables or with some crusty bread!

Basil Oil

Every summer my garden is overflowing with fresh basil which we often use in tomato salad, pesto, bruschetta, or to make this simple basil oil that’s delicious on EVERYTHING!! And because it’s just 5 ingredients – extra virgin olive oil, garlic and basil, salt and crushed red pepper flakes – it’s naturally dairy-free, Whole30 approved and vegan.

(more…)

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A Simple Way to Make a Light Weight Heavier

Let’s face it — we’d probably all love to have a bangin’, fully-stocked home gym. But that requires space and money, so, as sad as it may be, it’s not always practical to buy (or store) all the weights. Still, it’s hard to get away with just one. Probably the biggest challenge I see with my clients is that it’s almost as if your upper body and lower body require two different sets of weights, with the upper body requiring anywhere from 5-20lbs and lower body needing a heavier and much bigger range of weights. And I’ve also run into this…

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Skinnytaste Meal Plan (August 19-August 25)

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

This week we have Lighter Eggplant Parmesan, Food Cart-Style Chicken Salad with White Sauce, and Madison’s Favorite Beef Tacos on the meal plan, to name a few. Also don’t miss the Skinnytaste by Vremi Air Fryer and Air Fryer Cookbook giveaway on Instagram this week. Ends August 20th.

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! 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (8/19)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce* (8)
D: Lighter Eggplant Parmesan (4) (½ recipe) with 1 ½ wedges Vegan Caesar Salad (5)
Totals: Freestyle™ SP 17, Calories 986**

TUESDAY (8/20)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Madison’s Favorite Beef Tacos (9)

Totals: Freestyle™ SP 21, Calories 1,003**

WEDNESDAY (8/21)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: LEFTOVER Madison’s Favorite Beef Tacos***(6) over 2 cups Romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)

Totals: Freestyle™ SP 16, Calories 863**

THURSDAY (8/22)
B: 6 ounces nonfat plain Greek yogurt (0) with a sliced peach (0), 2 tablespoons chopped walnuts (3) and 1
teaspoon honey (1)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Chicken and Zucchini Stir Fry (3) with ¾ cup brown rice (5)

Totals: Freestyle™ SP 20, Calories 1,026**

FRIDAY (8/23)
B: 2 scrambled eggs (0) with 1 ounce avocado (1) and 1 piece whole grain toast (3)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Tuna Noodle Casserole (7)

Totals: Freestyle™ SP 16, Calories 985**

SATURDAY (8/24)
B: Easy Bagel (3) (recipe x 2) with 2 tablespoons light cream cheese (3) and an orange (0)
L: Barbeque Chicken Quesadilla (5) (recipe x 4)
D: DINNER OUT!

Totals: Freestyle™ SP 11, Calories 599**

SUNDAY (8/25)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk Dijon Dressing (3)
D: Sloppy Joes (2) on a whole wheat bun (3) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 15, Calories 803**

*Prep Sunday night, if desired.

**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.
***Omit taco shells.

(more…)

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