7-Day Weight-Loss Meal Plan (March 2-March 8)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Weight-Loss Meal Plan

Now that the Lenten season has begun, make sure to check recipes like Cod Fish Tacos, Easiest Pasta and Broccoli Recipe, or any of my vegetarian recipes for those meatless Fridays.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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. 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 2020! 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 WW Blue SP 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 (3/2)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Air Fryer Falafel (1B 5G 1P) in a whole wheat pita (4B 4G 4P) with ¼ cup Tzatziki (0B 0G 0P), 2 tablespoons each
cucumber and tomato and 4 slices red onion (0B 0G 0P)

Totals: Freestyle™ SP 20B 24G 16P, Calories 935**

TUESDAY (3/3)
B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G
0P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P)

Totals: Freestyle™ SP 19B 19G 19P, Calories 849**

WEDNESDAY (¾)
B:  ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Balsamic Chicken with Roasted Vegetables (9B 9G 8P)

Totals: Freestyle™ SP 24B 24G 19P, Calories 1,019**

THURSDAY (3/5)
B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G
0P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Pepper Steak (5B 6G 5P) with ¾ cup brown rice (5B 5G 0P)

Totals: Freestyle™ SP 24B 25G 19P, Calories 944**

FRIDAY (3/6)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ¼ cup blueberries (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (6B 8G 5P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Raw Shredded Brussels Sprouts with Lemon and Oil (2B 2G 2P)

Totals: Freestyle™ SP 18B 23G 13P, Calories 870**

SATURDAY (3/7)
B: Czech Crepes with Berries and Cream (4B 4G 4P)
L: Arugula Salad with Crispy Prosciutto, Parmesan and Fried Egg (6B 8G 6P) (recipe x 2)
D: DINNER OUT!

Totals: Freestyle™ SP 10B 12G 10P, Calories 524**

SUNDAY (3/8)
B: Quinoa Huevos Rancheros Bowls (6B 11G 5P)
L: Broccoli and Cheese Potato Soup (7B 9G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7B 7G 7P ) with Mashed Cauliflower (2B 2G 2P)

Totals: Freestyle™ SP 25B 32G 22P, Calories 963**

*Prepare oats with water according to package directions

**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…)

The post 7-Day Weight-Loss Meal Plan (March 2-March 8) appeared first on Skinnytaste.

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Healthy Cod Fish Tacos

This easy, healthy cod fish taco recipe is seasoned with a chili-lime cumin rub topped with slaw and creamy lime sauce – no breading, no frying!

Cod Fish Tacos

These fish tacos have a delicious crisp cabbage and carrot slaw, then drizzled with a lightened up chili-lime sauce. SO good! Me and Karina, my oldest daughter love fish, but my husband Tommy does not… unless I make fish tacos! These healthy fish tacos are my favorite way to get him to eat fish and they are so quick, ready in 30 minutes. For a fun spin on fish tacos, try these Greek Fish Tacos, Scallop Tacos or these Lobster Tacos.

(more…)

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Podcast Ep 133: The Pollan Family on ‘Mostly Plants’

In this episode we speak with three of the famous Pollan family cookbook authors (Dana, Lori, and Corky) about their latest collaboration, Mostly Plants: 101 Flexitarian Recipes from the Pollan Family. They’re proof that, with some creativity and proper planning, following a plant-based diet can be delicious, nutritious — and doable, even if not everyone you’re cooking for is on the exact same page when it comes to food preferences. The Pollans believe in creating meals that will satisfy everyone at the table — vegetarians, flexitarians, and meat eaters alike. With that in mind, they’ve created a whole slew of…

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A Playlist to Pump to

I can’t remember exactly how the idea for a pumping playlist came about. But, I want to say it went a little something like this: Kristen (on Slack): Ready for our call? Jenn: Yep, just as soon as I’m done pumping. Kristen: Pump up the jam, pump it up Jenn: While your feet are stompin’ The lyrics continued back and forth, because obviously — it’s one of our favorite workout songs of all time. And then … Kristen: OMG, we have to make this a pumping playlist, Jenn. And, so, we did! Behold, a playlist — dedicated to pumping. So,…

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Protein for Every Kind of Healthy Lifestyle

The following post is sponsored by Orgain. For our sponsored post policy, click here. If there’s one thing we know here at FBG, it’s that there’s no one single way to be healthy. Because, in order to be truly healthy, you’ve gotta be supported, happy, and doing what makes you feel good. And that’s a little bit different for everyone! Just take us — Jenn and Kristen — for example. Jenn is busy chasing around and feeding three daughters (including seven-month-old twins!) and feels hella accomplished whenever she can get even a 10-minute workout in a few times a week. She…

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Air Fryer Falafel

This easy Falafel recipe is made quicker and healthier in the air fryer with canned chickpeas – no deep frying!

Air Fryer Falafel

Falafel is a delicious Middle-Eastern vegetarian dish made with chickpeas, a mix of onions and different herbs and spices. They are shaped like meatballs, but there’s no meat in them. I wanted to create a falafel recipe that was quick and easy, made from canned chickpeas and didn’t require frying. Solution, air fryer to the rescue! You can see more air fryer recipes here!

(more…)

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My Latest Garage Gym Workouts

In case you missed my big (fit) news, I now work out … in my garage! (Check out my garage gym here.) And — as promised — I wanted to share a few of the workouts I’ve created (many inspired by past Fit Pit workouts) and really enjoyed doing in said garage gym. Most of these are a mix of cardio and full-body strength, HIIT, and are very short (30 minutes max, with a lot of 10- to 15-minute workouts in there). They also require some equipment, like dumbbells, barbells, kettlebells, TRX, and a rower, BUT! There are definitely easy…

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California Hand Roll (Whole30)

Missing sushi on a Whole30? This keto-friendly and rice-free California Hand Roll is packed with crab and avocado and it’s so easy, even the kids can help you make homemade sushi!

Whole30 & Keto-Friendly Sushi

California Hand Roll (a.k.a. Crab and Avocado Temaki) is my favorite Whole30- and keto-friendly recipe when I’m craving sushi! We’ve been sushi fans since forever, so temaki—seaweed-wrapped hand rolls—with spicy crab salad make regular appearances in our kitchen. I usually have all the ingredients for these rolls in our fridge and pantry, and luckily for us, it’s still Dungeness crab season around here, so even the fresh stuff’s readily available. It’s a breeze to throw together this no-cook recipe. In fact, everyone in the family can assemble their own, which means even less meal prep for me.

What kind of crab do you use?

In this California hand roll recipe, it’s important to source the highest quality crab available. Obviously, the best choice is to use fresh cooked crab meat that you make yourself or buy from a trusted fishmonger. The second best choice is the canned crab jumbo lump meat that is found in the refrigerated section in the seafood department. Don’t use shelf-stable canned crab meat because the texture is dry and mealy and the flavor is off.

If you can’t find high-quality crab, use cooked shrimp or salmon instead!

Toasting the nori is key!

Besides high quality crab meat, toasted nori (a.k.a. edible seaweed sheets) is the small difference between your hand rolls tasting ho-hum and amazing. At the grocery store, you can buy nori (a.k.a. dried edible seaweed sheets) toasted or not, but even if you buy toasted nori, they’ll taste better if you quickly crisp them up over a gas burner or under a broiler.

Eat them as you make them!

The toasted nori softens as soon as it comes in contact with filling, so you should definitely make the California Hand Rolls fresh. At our house, I have all the ingredients ready to go and every one grabs a piece of toasted nori to make their own hand rolls—eating them as they go. This way, the labor is divided and you can gobble up the rolls as quickly as you can make them.

Time to make homemade Whole30 California Hand Rolls!

Makes 16 hand rolls

Ingredients:

• 8 standard-sized nori sheets
• 1 pound cooked lump crab meat
•  2 scallions thinly sliced
• 2 tablespoons Paleo Mayonnaise
• ½ teaspoon red pepper flakes, optional
• Juice from ½ medium lime
• Kosher salt
• Freshly ground black pepper
• 1 large Hass avocado pitted, peeled, and thinly sliced
• 2 small Japanese or Persian cucumbers cut into matchsticks
• Handful of radish sprouts or micro greens
• 2 tablespoons toasted sesame seeds (optional)

Equipment:

• All of my recommended kitchen tools are listed here.

Method:

If the nori sheets are already toasted and you are pressed for time, you can skip the toasting part, but even toasted nori can be perked up with a little heat. 

Toast each nori sheet over a gas burner on low, by slowly fanning it back and forth until the color turns bright green.

No gas stovetop? You can also toast the nori in the oven. Turn on the broiler with the rack about 6 inches from the heating element. Place two pieces of nori on a baking sheet and pop them in the oven for only 10 seconds or until they turn green and smell toasty.

Cut each piece of nori in half width-wise so you have 16 pieces of toasted nori.

In a large bowl, combine the crab meat, scallions, mayonnaise, red pepper flakes (if using), and lime juice.

Season with salt and pepper to taste, and mix well.

To assemble each roll, hold a piece of nori shiny-side down, and scoop 2 tablespoons of the crab mixture onto the left side of the rectangle. The filling should be at a diagonal, running from the top left corner to the bottom center of the nori.

Top the crab with a slice of avocado, a couple of cucumber slices, and sprouts.

Fold the bottom left corner of the nori over the filling before wrapping the long part of the nori around the crab and vegetables…

…to form a cone. Sprinkle with toasted sesame seeds if desired.

Eat immediately!

[Originally posted on January 19, 2015. Updated on February 23, 2020.]

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Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

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PRINTER-FRIENDLY RECIPE CARD

California Hand Roll (Whole30 Crab and Avocado Temaki)

These Whole30-friendly California Hand Rolls filled with crab and avocado will scratch your sushi itch!

• 8 toasted nori sheets ( )
• 1 pound cooked lump crab meat
• 2 scallions (thinly sliced)
• 2 tablespoons paleo mayonnaise
• ½ teaspoon red pepper flakes (optional)
• 1 tablespoon lime juice
• Diamond Crystal kosher salt
• Freshly ground black pepper
• 1 large Hass avocado (pitted, peeled, and thinly sliced)
• 2 small Japanese or Persian cucumbers (cut into matchsticks)
• Handful of radish sprouts (or micro greens)
• 2 tablespoons toasted sesame seeds

1. If the nori sheets are already toasted and you are pressed for time, you can skip the toasting part, but even toasted nori can be perked up with a little heat. 

   Toast each nori sheet over a gas burner on low, by slowly fanning it back and forth until the color turns bright green.

   No gas stovetop? You can also toast the nori in the oven. Turn on the broiler with the rack about 6 inches from the heating element. Place two pieces of nori on a baking sheet and pop them in the oven for only 10 seconds or until they turn green and smell toasty.

2. Cut each piece of nori in half width-wise so you have 16 pieces of toasted nori.

3. In a large bowl, combine the crab meat, scallions, mayonnaise, red pepper flakes (if using), and lime juice. Season with salt and pepper to taste, and mix well.

4. To assemble each roll, hold a piece of nori shiny-side down, and scoop 2 tablespoons of the crab mixture onto the left side of the rectangle. The filling should be at a diagonal, running from the top left corner to the bottom center of the nori.

5. Top the crab with a slice of avocado, some cucumber, and sprouts. Fold the bottom left corner of the nori over the filling before wrapping the long part of the nori around the crab and vegetables to form a cone.

6. Sprinkle with toasted sesame seeds and erve immediately—don’t let the nori get soft!

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7-Day Weight-Loss Meal Plan (February 24-March 1)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Weight-Loss Meal Plan

This week I added some Asian inspired favorites to the meal plan including a new Tofu recipe! I love tofu, but if you’re not a fan you can sub it out with chicken.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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. 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 2020! 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 WW Blue SP 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!

Skinnytaste Meal Plan (February 24-March 1)

MONDAY (2/24)

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: Greek Chickpea Salad (6B 6G 6P)

D: Cream of Asparagus Soup (1B 1G 1P) with 2 ounces multigrain baguette (3B 3G 3P) and a green salad* with light vinaigrette (2B 3G 2P)

     Totals: Freestyle™ SP 17B 21G 17G, Calories 867**

TUESDAY (2/25)

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)

L: Greek Chickpea Salad (6B 6G 6P)

D: Crock Pot Picadillo (3B 3G 3P) tacos with 2 corn tortillas (3B 3G 3P), 2 tablespoons cheese (2B 2G 2P), ¼ cup shredded lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle™ SP 19B 23G 19P, Calories 1,017**

WEDNESDAY (2/26)

B:Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: Greek Chickpea Salad (6B 6G 6P)

D: LEFTOVER Crock Pot Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle™ SP 20B 23G 15P, Calories 958**

THURSDAY (2/27)

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)

L: Greek Chickpea Salad (6B 6G 6P)

D: One-Pot Chicken Fajita Pasta (8B 9G 8P)

Totals: Freestyle™ SP 18B 21G 18P, Calories 911**

FRIDAY (2/28)

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: LEFTOVER One-Pot Chicken Fajita Pasta(8B 9G 8P)

D: Spicy Shrimp Fried Rice (6B 7G 1P)

Totals: Freestyle™ SP 19B 24G 14P, Calories 947**

SATURDAY (2/29)

B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and 1 cup mixed berries (0B 0G 0P)

L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P ) (recipe x 2) with 10 carrot sticks (0B 0G 0P)

D: DINNER OUT!

Totals: Freestyle™ SP 8B 10G 8P, Calories 396**

SUNDAY (3/1)

B: BLT Egg Sandwich (6B 8G 6P) (recipe x 4) and an orange (0B 0G 0P)

L: Sesame Encrusted Chicken Tenders (4B 6G 4P) with Quick Cabbage Slaw (2B 2G 2P)

D: Kung Pao Tofu (6B 8G 6P) with ¾ cup brown rice (5B 5G 0P)

Totals: Freestyle™ SP 23B 29G 18P, Calories 1,043**

*Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and ¼ cup 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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Kung Pao Tofu

Kung Pao Tofu, a lighter, healthy (and vegetarian) take on one of my favorite Chinese takeout dishes! So good and loaded with veggies!

Kung Pao Tofu

I love Chinese takeout, but I don’t love all the extra calories. That’s why I like to take classic Chinese dishes and make lighter versions. You should also try my Kung Pao Chicken Zoodles, Orange Chicken and Chicken and Broccoli Stir-Fry makeovers. Kung Pao Tofu would awesome served with my take on Wonton Soup. The only thing better than eating one of your favorite Chinese meals is eating a healthier version so you can enjoy it more often!

(more…)

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Quickly Relieve Stress and Anxiety With These Posture Shifts

Feeling stressed? While there are a lot of ways to manage anxiety, we’ve got a guest post today from Sukie Baxter that will help ease that stress in a way you might not have thought about before: by shifting your posture. Sukie is a posture and movement specialist and the author of Perfect Posture for Life, and she helps people change their lives by changing the way they move (you might remember this post she did for us here and here). Download her free guide to easing aches and pains here.  Four Posture Shifts that Quickly Relieve Stress and Anxiety By Sukie…

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New Products for the Coffee Obsessed

When you love coffee, it’s not just a drink. It’s a lifestyle. via GIPHY And these new products allow you to enjoy that java, in new ways, ALL DAY LONG. Monthly Java + Tunes   If you love discovering new coffees as much as you love good music, this is the monthly club for you. The Good Thing Coffee and Vinyl Club will send you a 12-ounce bag of coffee and a 12-inch record from award-winning Tandem Coffee Roasters in Portland, Maine for just $35 a month. Curious as to what they usually ship out and if it jives with…

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Sesame Encrusted Chicken Tenders

If you like the taste of sesame seeds as much as I do, you’ll love these Sesame Encrusted Chicken Tenders coated with sesame seeds, panko and a hint of soy sauce. Bake them or make them in the air fryer!

Sesame Encrusted Chicken Tenders

Chicken tenderloins are so convenient for weeknight cooking! The kids love these pickle brined chicken tenders, or these tortilla encrusted chicken tenders for a Mexican twist, but for an Asian twist these sesame ones are just perfect!

(more…)

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What to Know When Pitching Your Business

 Let’s say you’ve got an idea for an amazing new business. You’ve got a plan! You’ve got a pitch! You’ve got a dream! via GIPHY And … you might also have some questions — maybe a few fears, too. Perhaps you’ve listened to a few of our podcast eps with badass women in business, like Cat Lincoln of CLEVER or photographer and entrepreneur Kyle Hepp, and you’re feeling both inspired and a smidge concerned about how your pitch will be received in the male-dominated venture capital space. via GIPHY Well, you know how we’re big fans of Title Nine? It’s…

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Biggest Fitness Trends to Watch in 2020

While we always think the coolest trend is doing what works for you, it’s kind of fun to take a look at what workouts have been the most popular — and what might be up and coming for the next year. via GIPHY And, ClassPass recently released a report of both based on how its users spent their time sweating. Let’s take a look … via GIPHY Top Workouts of 2019 in North America Strength training and yoga top the list — all about that muscle and zen, yo! Strength Training Yoga Pilates Indoor Cycling Barre Boxing Dance Running Gym…

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Instant Pot Atakilt Wat (Ethiopian Cabbage Stew)

Atakilt wat, a comforting Ethiopian vegetable stew, can be made faster and tastier in an Instant Pot. Not only will this quick-and-easy recipe get on the table sooner, but it’s also low carb, Whole30, and vegetarian-friendly!

What is Atakilt Wat?

Atakilt Wat is a tender, aromatic Ethiopian vegetable stew with cabbage, potatoes, and carrots simmered in a delicious sauce flavored with turmeric and cumin. The mild seasoning makes it a perfect side dish to balance the fiery meat dishes that are popular in Ethiopian cuisine.

The Instant Pot to the Rescue

Although Atakilt Wat is traditionally made on the stovetop, I like to make it in a pressure cooker because it’s faster and easier. I don’t cook a lot of vegetables in the Instant Pot because they normally come out soft—but in this case, that’s exactly the texture I’m aiming for!

No Instant Pot? Make my stovetop version by clicking here.

Cauliflower as a Potato Imposter

I love white potatoes, but sometimes I want a lighter, low carb version of atakilt wat. That’s when I turn to cauliflower florets in place of the traditional spuds. Cauliflower’s a tasty replacement because the texture is similar, and just like potatoes, it absorbs the flavors of the mild sauce. Make sure to cut the cauliflower florets into bigger pieces than you think, because they’ll soften quickly once pressure cooked.

If you want to use cubed white potatoes in place of cauliflower florets, increase the cooking time to 3 minutes under high pressure.

Time to make Instant Pot Atakilt Wat!

Serves 6

Ingredients:

• 2 tablespoons ghee
• 1 medium onion, diced
• 3 garlic cloves, minced
• 3 medium carrots (about ½ pound) cut into 1-inch rounds
• 2 pounds cauliflower, cut into large florets
• 1½ pounds cabbage, cored and coarsely chopped
• 1 tablespoon Diamond Crystal kosher salt
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon freshly ground black pepper
• ½ cup chicken or vegetable broth

Equipment:

• All of my recommended kitchen tools are listed here.
• My favorite Instant Pot models are listed here.

Method:

Turn on the sauté function on the Instant Pot. Once the metal insert is hot, swirl in the ghee.

Stir in the onions and sauté for 1 minute. Add the minced garlic and stir until fragrant.

Dump in the carrots, cauliflower, and cabbage. (I know it looks overly full, but the vegetables will cook down. Trust me!)

Sprinkle on the salt, turmeric, cumin, and black pepper. Stir well.

Pour in the broth, making sure it reaches the bottom of the metal insert.

Lock the lid and program the Instant Pot to cook under high pressure for 1 minute.

Release the pressure manually when the stew is finished cooking.

The cauliflower and carrots should be fork tender. If they’re still crunchy, add another minute of cooking time.

Stir well and adjust the seasoning if needed.

Make an Ethiopian supper and serve with Doro Wat, a.k.a. Ethiopian Chicken Stew!

The leftover Atakilt Wat can be kept in the fridge for up to 4 days or in the freezer for up to 4 months.

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Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

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 PRINTER-FRIENDLY RECIPE CARD

Instant Pot Atakilt Wat (Ethiopian Cababge Stew)

Atakilt wat, a comforting Ethiopian vegetable stew, can be made faster and tastier in an Instant Pot. Not only will this quick-and-easy recipe get on the table sooner, but it’s also low carb, Whole30, and vegetarian-friendly!

• 2 tablespoons ghee
• 1 medium onion (diced)
• 3 garlic cloves (minced)
• 3 medium carrots (peeled and cut into 1-inch thick coins)
• 2 pounds cauliflower (cut into large florets)
• 1½ pounds cabbage (cored and cut into 1-inch cubes)
• 1 tablespoon Diamond Crystal kosher salt 
• 2 teaspoons ground turmeric
• ½ teaspoon freshly ground black pepper
• ½ cup chicken broth (or vegetable broth)

1. Turn on the sauté function on the Instant Pot. Once the metal insert is hot, swirl in the ghee.

2. Stir in the onions and sauté for 1 minute. Add the minced garlic and stir until fragrant.

3. Dump in the carrots, cauliflower, and cabbage. Sprinkle on the salt, turmeric, cumin, and black pepper. Stir well.

4. Pour in the broth, making sure it reaches the bottom of the metal insert.

5. Lock the lid and program the Instant Pot to cook under high pressure for 1 minute.

6. Release the pressure manually when the stew is finished cooking.

7. The cauliflower and carrots should be fork tender. If they’re still crunchy, add another minute of cooking time.

8. Stir well and adjust the seasoning if needed. Serve with your favorite protein!

• The leftover Atakilt Wat can be kept in the fridge for up to 4 days or in the freezer for up to 4 months.
• Make an Ethiopian supper and serve with Doro Wat, a.k.a. Ethiopian Chicken Stew!

The post Instant Pot Atakilt Wat (Ethiopian Cabbage Stew) appeared first on Nom Nom Paleo®.

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7-Day Weight-Loss Meal Plan (February 17-23)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

Feb 7-Day Weight-Loss Meal Plan

So how has the weather been by you lately? Lots of rain for so many people, I am already looking forward to spring! Depending on where you are, you may have winter recess coming up so make sure you check out my kid friendly recipes! Encourage them to pick out recipes and help you cook! Or for older kids, let them cook it all! This is a great way to fit in some additional family time AND it can help encourage picky eaters to be a little more adventurous! Let me know what their favorites are!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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. 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 2020! 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 WW Blue SP 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 (2/17)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Italian Chopped Salad  (8B 8G 8P)
D: Greek Mac and Cheese (10B 10G 7P)

Totals: Freestyle™ SP 23B 23G 18P, Calories 848*

TUESDAY (2/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 18B 23G 13P, Calories 899*

WEDNESDAY (2/19)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: LEFTOVER Italian Chopped Salad  (8B 8G 8P)
D: Chicken Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon light sour cream (1B 1G 1P) and Quick Mexican
Brown Rice (5B 5G 1P)

Totals: Freestyle™ SP 20B 23G 16P, Calories 846*

THURSDAY (2/20)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Sicilian Rice Ball Casserole (9B 10G 9P)

Totals: Freestyle™ SP 12B 23G 12P, Calories 851*

FRIDAY (2/21)
B: Greek Yogurt with Berries Nuts and Honey (5B 8G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4B 6G 4P)

Totals: Freestyle™ SP 9B 22G 9P, Calories 855*

SATURDAY (2/22)
B: Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Sicilian Rice Ball Casserole (9B 10G 9P)
D: DINNER OUT!

Totals: Freestyle™ SP 13B 15G 14P, Calories 565**

SUNDAY (2/23)
B: LEFTOVER Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and 1 cup blueberries (0B 0G 0P)
L: Chicken Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Quinoa Fiesta Enchilada Bake (7B 8G 3P)

Totals: Freestyle™ SP 18B 20G 15P, Calories 899*

*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…)

The post 7-Day Weight-Loss Meal Plan (February 17-23) appeared first on Skinnytaste.

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