Skinnytaste Meal Plan (April 9-April 15)

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

Hope everyone has a great weekend! Enjoy the new meal plan for the week!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

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 (4/9)
B: 2 hard boiled eggs (0) and a pink grapefruit (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0),  ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Carrot Ginger Soup (3) with Quinoa and Spinach Patties* (5)
Totals: Freestyle Points 12 , Calories 862*

TUESDAY (4/10)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0), ½ cup sliced strawberries (0) and 2 tablespoons sliced almonds (2)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0),  ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Grilled Shrimp Tostadas (4) with Quick Mexican Brown Rice (5)
Totals: Totals: Freestyle Points 19, Calories 998*

WEDNESDAY (4/11)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0),  ½ a whole wheat pita (2) and Skinny Tzatziki  (0)
D: General Tso’s Chicken (5)  with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 13, Calories 882*

THURSDAY (4/12)
B: 2 hard boiled eggs (0) and an orange (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0),  ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8) with an arugula salad** (4
Totals: Freestyle Points 16, Calories 870*

FRIDAY (4/13)
B: 1 banana (0) with 2  tablespoons peanut butter (6)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Grilled Garlic Dijon  Herb Salmon (1) with Houston’s Couscous (7)
Totals: Freestyle Points 17, Calories 1,056*

SATURDAY (4/14)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and ½ a grapefruit (0)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 537*

SUNDAY (4/15)
B:  Gluten-Free Lightened Up Banana Bread (4) with 1 cup chopped strawberries (0)
L: BBQ Chicken Salad (2) (recipe x 2) and an apple (0)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 873*

*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.

**Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

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Ask the FBGs: What Couples Workouts Do You Recommend?

Today we’re featuring an Ask the FBGs post, where readers like you ask the FBGs for advice. Nothing is off limits, although we do prefer that it’s fitness or nutrition related, so send your undying health questions to AsktheFBGs@fitbottomedgirls.com. You just might see them posted here or addressed in a podcast ep in the future! Question from DJ: What’s a Good Couples Workout? Hello! My husband and I took a marriage class last night. The takeaway was trying to maximize the limited down time you have after the kids go to bed to do an activity together and not just sit and stare at …

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How to Start Swimming as an Adult (and Why You Should Jump In)

Wanna go for a swim? If that question just left you feeling mildly (or highly) panicked, you’re definitely not the only one. While lots of people are perfectly comfortable bobbing around in the shallow end, the Centers for Disease Control reports that more than one third of adults in the U.S. cannot swim the length of a pool. As someone who could literally swim before I could walk, I can’t tell you how much this breaks my heart. Not only because it’s dangerous and scary, although that’s certainly a huge factor. (I mean, 10 people drown every single day in the …

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General Tso’s Chicken

This lighter General Tso’s Chicken is made with chunks of white meat chicken breast, lightly wok sautéed with an easy, healthier stir-fry sauce, and more than half the calories than if you ordered take-out!

General Tso’s Chicken

General Tso’s chicken is a sweet, deep-fried chicken dish that is served in North American Chinese restaurants. This healthier lightened up version is wok sautéed instead of deep fried, and made without all the added sugar used in most restaurants.

Guys, I love making Chinese food at home because I have more control of what’s going into it. I’ve done so many take-out makeovers like Orange Chicken, Pepper Steak, and Cauliflower Fried Rice, so it’s hard to believe I haven’t posted a General Tso’s yet!

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Carrot Ginger Soup

This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.

Carrot Ginger Soup

When I was a kid we had soup just about every night before our main dish because my Dad loved soup and my guess is it was also an easy way to get us to have more vegetables. I was usually not thrilled about this because I was pretty picky. But if it was a creamy pureed soup, I actually enjoyed it.

I mention this because I’m not a huge fan of cooked carrots, but when combined with ginger and sauteed onions then blended into a creamy soup, I actually love it, it brings me back to those days of sitting at Moms kitchen table with my pureed soup.

This nourishing soup packed with beta carotene comes together in less than 40 minutes.

What to serve with carrot ginger soup

• I love having a soup and salad, especially for lunch.
• A half sandwich such as a grilled cheese (my Brussels Sprout Havarti and Apple Grilled Cheese from my cookbook Skinnytaste Fast and Slow affil link would be awesome!!)
• Easy Baked Coconut Shrimp is crisp and delicious, I also have instructions for the air fryer.
• These Easy Garlic Knots are my husband’s favorite side for soup.

Print Recipe

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Carrot Ginger Soup

3 Freestyle Points 115 calories

Total Time: 45 minutes

This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.

Ingredients:

• 1 tablespoons unsalted butter
• 1 large white onion, chopped
• 3 cups reduced-sodium vegetable broth
• 1 lb peeled baby carrots
• 1 tablespoon grated fresh ginger
• ¼ cup reduced fat sour cream (tofutti sour cream or coconut milk for dairy free)
• kosher salt and white pepper to taste
• 2 tablespoons fresh micro greens or chives, for garnish

Directions:

Stove Directions:

1. In a large pot or Dutch oven, melt butter over medium heat; add onions and cook, stirring often, until onions are soft, about 5-6 minutes.
2. Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are soft, about 30 minutes.
3. Add sour cream, using an immersion blender (or in batches in a regular blender), carefully blend until smooth. Bring soup back to a boil, adjust salt and pepper to your taste.
4. Ladle into 4 bowls and garnish with a little more sour cream and fresh chives if desired. Makes 5 cups.

Instant Pot Directions:

1. Press saute in the pot and melt butter, add onions and cook, stirring often, until onions are soft, about 5 minutes.
2. Add broth, carrots, and ginger. Cover and cook high pressure 15 minutes, until the carrots are tender. Natural release.
3. Add sour cream, using an immersion blender (or in batches in a regular blender), carefully blend until smooth. Adjust salt and pepper to taste.
4. Ladle into 4 bowls and garnish with a little more sour cream and fresh chives if desired. Makes 5 cups.

Nutrition Information

Yield: 4 servings, Serving Size: 1 ¼ cups

• Amount Per Serving:
• Freestyle Points: 3
• Points +: 3
• Calories: 115 calories
• Total Fat: 5g
• Saturated Fat: 3g
• Cholesterol: 13.5mg
• Sodium: 114mg
• Carbohydrates: 16g
• Fiber: 4g
• Sugar: 8g
• Protein: 3g

All images and text ©Gina Homolka for Skinnytaste

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Podcast Ep 76: Olympian Silken Laumann

If you are looking for a little inspiration and wisdom for your ear holes, then get ready for our guest today: Olympian, author, life coach and advocate Silken Laumann. Her multitude of accomplishments includes winning the bronze medal in rowing in 1992 (and doing so just 10 weeks after a brutal leg injury!), as well as the silver medal in Atlanta in 1996. Silken is one of Canada’s (and, heck, the world’s!) most highly-respected athletes, so it was surprising for many to learn in her memoir, Unsinkable, that she struggled during her childhood with an eating disorder. Silken’s journey has taken …

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How to Use Your Personality to Supercharge Your Motivation

You already know how important it is to find your deep inner why when it comes to getting healthy, losing weight or improving your fitness (or, really, any other goal you ever set), but did you know that your personality can play a big role in that, too? And, if you’ve got the right awareness of it, you can actually harness it to make you feel more motivated … thereby increasing the likelihood that you actually reach your goals. True. Story. And this flowchart from Quid Corner breaks it down easily and perfectly. Simply read through, answer the questions, figure …

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