#Ingredients: 2 cups leftover mashed potatoes. 1/2 cup shredded cheddar cheese. 1/4 cup chopped green onions. 1/4 cup all-purpose flour. 1 e | Explore Tumblr posts and blogs

foodandfolklore · 9 months ago

Text

Magical Recipes; how to approach an established recipe as a Kitchen Witch

Art by forestfolke on Deviant Art I think one of the most confusing things for new, or even experienced, kitchen witches is how to expand their recipe catalogue for their practice. A lot of new kitchen witches think you need to follow a recipe that has been written special for Witchy Cooking. That the regular recipes they find or use just won't have any magical purpose. But that's just not the case.

You don't need to buy special cook books with recipes exclusively for Kitchen Witches. You can take any recipe that already exists and apply it to your wants or needs. To help explain this process, I'm going to take a recipe I found online then reverse engineer it into a Kitchen Witch Recipe.

The Recipe

My Partner often donates blood, so eating foods that keep his Iron up is important to us. But I also want this dish to be emotionally satisfying Vs just eating a Steak, which neither of us find particularly appealing. I thought I'd try a Cottage Pie (also called Shepperd's Pie) because I want to find a new recipe that will help use up ingredients. Don't get me wrong, soups are awesome; but I tend to go a little light on the meat/alternatives. I tend to keep a good supply of ground meat in the freezer, so know I'll have most of the key stuff.

So I'm starting with this recipe since I don't have my own Cottage Pie recipe. Here are the Ingredients: Filling

1 lb lean ground beef

1 lb ground sausage (I use Jimmy Dean pork sausage)

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 small yellow onion , chopped

2 ribs celery , chopped

1-2 carrots , chopped (about 1 cup)

3 cloves garlic , minced

1/4 cup all-purpose flour

2 1/2 cups low-sodium beef broth

2 tablespoons tomato paste

1 cube beef bouillon

2 tablespoons Worcestershire sauce

1 teaspoon fresh thyme , chopped (or ¼ teaspoon dried thyme)

1 teaspoon fresh rosemary , chopped (or ¼ teaspoon dried rosemary)

2 bay leaves

½ cup frozen corn

½ cup frozen peas

Topping

2 1/2 pounds Russet potatoes , Yukon gold or russet potatoes

¼ cup sour cream

½ cup milk

4 tablespoons butter

salt and pepper , to taste

½ cup freshly grated parmesan cheese

½ cup shredded cheddar cheese , for topping

So let's start with the topping since it has less ingredients to worry about. For those unfamiliar with cottage pie, the base of the pie is mostly meat and Veggies, and then it's topped with some mashed potatoes before baking. It's common to just use leftover mashed potatoes. So, I'll just use my mashed potato and cauli recipe. In short, it's half potato and half cauliflower with roast garlic and seasonings. Both Potatoes and Cauliflower have protective properties. Since this is the protective top layer of the Pie, I thought the symbolism carried itself further. The Cauliflower will also work well together with the Garlic to Banish any negativity from the pie, as well as from those who consume it.

Now let's break down the filling. Starting with the largest Ingredients. Ground Beef and Ground Sausage. Ground meats in general are fantastic for grounding energy. I'll probably sub the ground beef for whatever ground meat I have on hand, so the grounding aspect is what I'll focus on for now. Potatoes are also good for grounding. This is over all is going to be a very down to earth, hearty meal. Next, the vegetables. Onion, Celery, Carrots, Peas, and Corn. Corn is not something I use on the regular, but it's has a good use in Kitchen Magic as a power multiplier. Similar to Rice. Carrots have heath and energy properties, something I want in a dish for improving Iron Levels. Though I never particularly enjoyed peas, I'll use them for their health and abundance benefit. Green Peas are also high in Iron. Celery is great ingredient to add to a dish to add lasting happiness and satisfaction. Which I defiantly want so when the dish is consumed, you don't feel disappointed. Onion will add onto the Protection and Health. But Onion also has good cleansing properties, so I have the habit of adding it to my pan first to cleanse my cooking station. I'll probably cook some or all of the onion with the meat. Now the Seasonings. Not everything used in your cooking needs to have a magical purpose. It can just be there to enhance the taste of your food. I use Worcestershire sauce often in my cooking with no thought to it's magical abilities. I use it all the time when I want to add some extra umami or savory flavour. But there are some things we can add to help enhance the magic. Thyme, Rosemary, and Bay. All three of these herbs are good for health and healing. I can feed this to my SO before a donation to make sure his Iron is up. Then I can feed it to them after when their body is recuperating. Though I may forgo the Bay leaf. I tend to worry I'll leave it in my food when it's not supposed to be eaten XD But that said, I think I'll add a few of my own. Marjoram seems like it will go well in this, which will add to the Happiness and Comfort of my meal. I wanna add some Basil and Cayenne to this. The Basil I'm hoping will help stop long term fatigue, so my SO's mind is not affected by the donation. Cayenne for a blast of extra energy. I'll also add some extra Garlic and Parsley. I'll also make a few other personal tweaks like swapping the Flour for Cornstarch. I prefer using corn starch in my sauces, and I already have corn as an ingredient anyway, so it should mesh together better on their property levels. Cooking/Assembling Now that I have the magical properties of all my ingredients established, I simply need to assemble them according to the recipe directions. The only difference is, when I add something to the dish, I know what I'm adding not only on a Mundane level, but also the magic properties of the food. I'm adding ground meat to ground my dish and the people consuming it. I add Celery to help the food be emotionally satisfying. I'll add peas to enhance health and healing. Ect.

Also note, you don't need to do as big of a dissection every time you want to cook a recipe as a Kitchen Witch. If you come across an ingredient or two you are familiar with the magic properties for (Or the ingredient just has a spiritual meaning to you personally) You can add it to your meal with that meaning in mind. Like adding a little honey to your tea to sweeten and brighten your day. Also note, most ingredients have multiple magical uses. Just as they have multiple culinary uses. You can add honey to tea for happiness, or may may choose to add it help heal and get over a cold you have. Or you can add it for both reasons! Or neither reason; maybe you just want some honey. You are the Castor, the Decider, the Kitchen Witch!

Eat well and be well 💜💜💜

#food and folklore #klickwitch #kitchen witch #kitchen witchcraft #witch #cottagecore #cottage pie #Shepperd's pie #recipe #witch cooking #food meanings #magic properties #food #yum #pagan #recipes #magic #practical magic #cooking

13 notes · View notes

stumpbustersllc · 5 years ago

Text

14-Day Healthy Meal Plan (April 20-May 3)

New Post has been published on https://stumpbustersblog.com/2020/04/18/14-day-healthy-meal-plan-april-20-may-3/

14-Day Healthy Meal Plan (April 20-May 3)

posted April 18, 2020 by Gina

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Please note that the first week focuses more on more fragile, fresh ingredients while the second week uses heartier produce and more canned/frozen goods. Make sure to glance through the recipes and cross check both lists with what you already have on hand. There will be some ingredients left over in week 1 (like oats, some fresh herbs, and spices) that you will be able to use in week 2. Also, you may be able to combine ingredients on both lists to get a bigger container (such as milk or eggs).

As I posted last week, here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:

Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.

Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.

Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.

Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.

If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.

If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

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.

Lastly, if you’re on Facebook join the 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 help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!

Week 1 (April 20-April 26)

MONDAY (4/20) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P) L: 3 Skinny Baked Mozzarella Sticks (3B 4G 3P) with Quick Marinara Sauce* (0B 1G 0P) and 2 cups chopped romaine with 1 tablespoon light Caesar dressing (2B 2G 2P) D: Lebanese Lentil Soup (2B 6G 1P) with ½ whole wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)

Totals: WW Points 13B 21G 12P, Calories 892**

TUESDAY (4/21) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P) L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) D: Chicken Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) (recipe x 2)

Totals: WW Points 14B 21G 10P, Calories 928**

WEDNESDAY (4/22) B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) D: Oven “Fried” Breaded Pork Chops (7B 7G 7P) with Spiralized Apple and Cabbage Slaw (2B 2G 2P)

Totals: WW Points 18B 21G 15P, Calories 961**

THURSDAY (4/23) B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: The Skinny Tuna Melt (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P) D: Baked Chicken Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P) Totals: WW Points 12B 17G 12P, Calories 878**

FRIDAY (4/24) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)

Totals: WW Points 21B 26G 16P, Calories 1,002**

SATURDAY (4/25) B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P) L: Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: ORDER IN!

Totals: WW Points 12B 13G 10P, Calories 522**

SUNDAY (4/26) B: Banana Nut Bread (4B 5G 5P) with 1 cup mixed berries (0B 0G 0P) L: LEFTOVER Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)

Totals: WW Points 19B 22G 14P, Calories 923**

*Save 1 cup marinara for Chicken Parm on Thurs. Freeze any leftover pita you/your family won’t eat.

Week 2 (April 27-May 3)

MONDAY (4/27) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: Fiesta Bean Salad (4B 8G 4P) D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) Totals: WW Points 16B 21G 13P, Calories 875*

TUESDAY (4/28) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) D: Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 20B 25G 17P, Calories 974*

WEDNESDAY (4/29) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: Easy Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P) D: LEFTOVER Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 13B 24G 13P, Calories 1,005*

THURSDAY (4/30) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P) (recipe x 4)

Totals: WW Points 29B 29G 25P, Calories 1,104*

FRIDAY (5/1) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P) Totals: WW Points 21B 25G 16P, Calories 1,121*

SATURDAY (5/2) B: Instant Pot Steel Cut Oats (5B 5G 1P) L: Cilantro Chicken Salad (1B 3G 1P) (recipe x 2) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: ORDER IN!

Totals: WW Points 9B 11G 5P, Calories 623*

SUNDAY (5/3) B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)

L: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P) D: Skinny Tuna Noodle Casserole (7B 8G 4P) with 1 cup mixed vegetables (0B 0G 0P) Totals: WW Points 16B 19G 9P, Calories 886*

*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.

**Google doc

Print Shopping List

Week 1 Shopping List (April 20-April 26)

Produce

9 medium apples (1 Granny Smith, 8 any variety)

8 medium oranges

4 medium pears (any variety)

2 medium lemons

3 medium limes

8 medium bananas

1 (12-ounce) container fresh strawberries

1 dry pint fresh blueberries

1 (6-ounce) container fresh raspberries or blackberries

3 medium heads garlic1 medium head cauliflower

2 pounds (4 medium) Yukon Gold potatoes

2 large sweet potatoes

5 medium (5-ounce) Hass avocados

1 pound fresh asparagus

2 small jalapenos

1 (4-inch) piece ginger

1 large red bell pepper

1 large zucchini

1 small cucumber

1 small bunch celery

1 small and 2 large carrots

1 small head red or green cabbage

1 (1-pound) bag/clamshell fresh baby spinach

1 (1-pound) bag/clamshell fresh mixed greens

2 small heads Romaine lettuce

1 large bunch Lacinato kale or Swiss chard

1 large bunch scallions

2 large bunches fresh cilantro

1 small bunch fresh basil

1 small bunch fresh dill (can sub 1 teaspoon dry dill or 1 tablespoon fresh chives in Tzatziki, if desired)

1 small bunch fresh chives

1 small plum tomato

1 medium vine-ripened tomato

1 medium white onion

2 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

2 ¾ pounds boneless, skinless chicken breasts

1 ¼ pounds (4) salmon fillets

1 pound 93% lean ground chicken

1 pound 95% lean ground beef

1 1/3 pounds 99% lean ground turkey

2 pounds (6) thick center-cut boneless pork chops (can reduce to 4 for a family of 4, if desired)

Grains*

1 loaf whole grain sliced bread

1 package seasoned regular or whole wheat breadcrumbs

1 package panko breadcrumbs

1 medium package unbleached all-purpose flour

1 small package whole wheat pitas

1 package (7-inch) low carb whole wheat flour tortillas (I use La Tortilla Factory)

1 small package cornflakes or cornflake crumbs

1 package orzo pasta

1 small package quick oats

1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Dry Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Hot sauce (optional, for Avocado Toast)

Parsley

Chipotle chili powder

Chili powder

Cumin

Oregano

Bay leaves

Red wine vinegar

Paprika

Smoked paprika

Garlic powder

Onion powder

Golden balsamic vinegar

Poppy seeds

Honey

Vanilla extract

Light vinaigrette (or make your own with ingredients in list)

Regular or light mayonnaise

Crushed red pepper flakes

Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, dried garlic flakes, dried onion flakes**

Ketchup

Worcestershire sauce

Marjoram

Cinnamon

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 package part-skim reduced sodium string cheese (I like Sargento)

1 bottle light Caesar dressing (or ingredients to make your own)

1 large wedge fresh Parmesan cheese

2 (32-ounce) containers plain nonfat Greek yogurt (I recommend Stonyfield or Fage)

1 (8-ounce) bag shredded reduced fat Mexican cheese blend

1 (8-ounce) bag reduced fat shredded mozzarella cheese (I use Polly-O)

1 (8-ounce) container unsweetened vanilla almond milk

1 (8-ounce) box reduced fat cream cheese

1 small tub light sour cream

1 (4-ounce) package goat cheese (optional, for Chicken Chili)

1 box butter

1 package reduced fat sliced cheddar cheese (can sub shredded cheese on Tuna Melt, if desired)

1 (8-ounce) bottle skim milk

Canned and Jarred

2 (32-ounce) cartons vegetable broth

1 (32-ounce) carton reduced sodium chicken broth

1 small can/jar chipotle chilis in adobo

2 (15-ounce) cans black beans

1 (14-ounce) can petite diced tomatoes

1 (28-ounce) can crushed tomatoes

2 (4.5-ounce) cans tuna in water

1 small jar unsweetened apple sauce

1 (8-ounce) and 1 (15-ounce) can tomato sauce

Misc. Dry Goods

1 (1-pound) package dry green lentils

Baking powder

Baking soda

1 small package light brown sugar

1 small package raw sugar

1 medium package chopped walnuts (you need ¾ cup)

*You can buy gluten free, if desired

Week 2 Shopping List (April 27-May 3)

Produce

8 medium pears (any variety)

3 pounds seedless grapes

4 medium apples (any variety)

12 medium oranges

5 medium bananas

1 (6-ounce) container fresh blueberries

8 medium limes

1 small head garlic

4 heads baby bok choy

1 medium zucchini

1 large English cucumber

4 ounces shiitake mushrooms

10 ounces baby bella mushrooms

1 (1-inch) piece ginger

4 medium Yukon Gold or Russet potatoes

2 pounds broccoli florets

1 (2-pound) bag baby carrots

1 medium (5-ounce) Hass avocado

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 medium bunch scallions

1 dry pint cherry or grape tomatoes

1 small red onion

1 large yellow onion

Meat, Poultry and Fish

2 ¾ pounds boneless, skinless chicken breasts

1 large package sliced salami

1 ¼ pounds peeled and deveined shrimp

1 pound 93% lean ground turkey

Grains*

1 package regular, whole wheat or high fiber elbow pasta

1 package No-Yolk noodles

1 package sliced whole grain bread

1 small package unbleached all-purpose flour

1 large box Triscuits

1 package whole wheat hamburger buns

1 small package quick oats

1 small package steel cut oats

1 package whole wheat or regular seasoned breadcrumbs

1 small package dry extra long white or basmati rice

1 small package dry brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Cumin

Crushed red pepper flakes

Garlic powder

Onion powder

Cumin

Cayenne pepper

Soy sauce*

Sesame oil

Vanilla extract

Cinnamon sticks

Ground cinnamon

Pure maple syrup

Light mayonnaise

Chile powder

Nutmeg

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (16-ounce) package reduced fat shredded sharp cheddar

1 (16-ounce) packaged shredded cheddar

1 small block pepper jack cheese (or cheese of your choice)

1 pint half and half

1 box regular or unsalted butter

1 small wedge fresh Parmesan cheese

1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmesan cheese in Shrimp, Peas and Rice, if desired)

1 (8-ounce) container unsweetened vanilla almond milk

1 quart skim milk

1 pint 1% or 2% milk

Frozen

1 small package mixed vegetables

1 small package peas

1 medium package corn kernels

1 package frozen mini wontons (I like Trader Joe’s)

1 large package edamame in pods

1 small bag frozen blueberries

Canned and Jarred

2 (15-ounce) cans black beans

1 (15-ounce) can chickpeas

1 (14.4-ounce) can diced tomatoes with green chilies

2 (5-ounce) cans tuna in water

1 (32-ounce) carton chicken broth

2 (32-ounce) cartons low sodium chicken broth

Misc. Dry Goods

1 small package raw sugar

1 small bottle sherry (optional, for Tuna Noodle Casserole)

*You can buy gluten free, if desired

Print Shopping List

posted April 18, 2020 by Gina

Source link

0 notes

biteblue81-blog · 5 years ago

Text

Skinnytaste Meal Plan (December 17-December 23)

posted December 15, 2018 by Gina

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 Freestyle™ SmartPoints®.

The holidays are always so crazy, so I hope these meal plans can help simplify your life!

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.

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 (12/17) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)* D: Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)** Totals: Freestyle™ SP 13, Calories 1,036***

TUESDAY (12/18) B: Loaded Baked Omelet Muffins (2) with a pear (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: LEFTOVER Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2) Totals: Freestyle™ SP 13, Calories 1,071***

WEDNESDAY (12/19) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1) Totals: Freestyle™ SP 18, Calories 1,149***

THURSDAY (12/20) B: Loaded Baked Omelet Muffins (2) with a pear (0) L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1) D: 1 ¼ cup No Bean Turkey and Sweet Potato Chili (6) with 2 tablespoons light sour cream (1) Totals: Freestyle™ SP 13, Calories 1,108***

FRIDAY (12/21) B: Greek Yogurt with Berries, Nuts and Honey (5) L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a small multigrain roll (3) D: Tequila Lime Shrimp (2) with Chipotle’s Cilantro Lime Rice (6) and 1 ounce avocado (1) Totals: Freestyle™ SP 21, Calories 990***

SATURDAY (12/22) B: Banana Cranberry Bread (3) and a hard-boiled egg (0) L: Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: DINNER OUT! Totals: Freestyle™ SP 10, Calories 366**

SUNDAY (12/23) B: LEFTOVER Banana Cranberry Bread (3) and a hard-boiled egg (0) L: LEFTOVER Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: Salisbury Steak Meatballs (5) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0) Totals: Freestyle™ SP 20, Calories 828***

**Prep lunch for the week Sunday night.

**Green salad makes enough for leftovers Tuesday. It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.

***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.

**google doc

Shopping List:

Produce

1 small and 2 medium oranges

2 medium pears

9 ounces shitake mushrooms

8 ounces baby bella mushrooms

5 ounces sliced white mushrooms

1 small and 2 medium heads garlic

2 pounds (4 medium) Yukon gold potatoes

1 (6-ounce) container fresh berries (your choice)

1 medium sweet potato

1 (slightly under-ripe) mango

2 medium (1 ½ pound each) heads cauliflower

1 small bag (or 1 cup loose) fresh cranberries

3 small (4-ounce each) Hass avocados

3 medium (ripe) bananas

1 large bunch scallions

1 jalapeño (optional, for Adobo)

½ small head green cabbage

5 medium limes

1 pound fresh asparagus

1 small bunch celery

1 medium bunch carrots

1 large bunch cilantro

1 small red bell pepper

1 (10-ounce) clamshell mixed baby greens

1 (5-ounce) bag or small bunch baby arugula or baby spinach

1 small cucumber

1 small and 2 medium vine-ripened tomatoes (or 1 dry pint cherry tomatoes)

1 small red onion

2 small and 1 large yellow onions

Meat, Poultry and Fish

1 package center cut bacon

1 pound (2) boneless, skinless chicken breasts

1 pound (24) peeled and deveined jumbo shrimp

1 ¾ pounds 93% lean ground turkey

½ pound 93% lean ground beef

14 ounces boneless, skinless chicken thighs

30 ounces (8) chicken drumsticks

Grains

1 package three cheese tortellini (Buitoni)

1 large bag dry brown rice

1 small multigrain roll

1 small bag white whole wheat flour

1 package long grain and wild rice combo (I used Carolina)

1 small package whole wheat seasoned breadcrumbs

1 small bag long grain or Basmati rice (can sub 1 cup brown rice in Chipotle Lime Rice, if desired)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Adobo seasoning

Cumin

Garlic powder

Light balsamic vinaigrette (or make your own with ingredients in list)

Reduced sodium soy sauce*

Sesame oil

Black sesame seeds (can sub all white in Asian Slaw, if desired)

White sesame seeds

Chili powder

Paprika

Bay leaves

Apple cider vinegar

Rice vinegar

Red wine vinegar

Worcestershire sauce

Mustard powder

Honey

Balsamic vinegar

Crushed red pepper flakes

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) container light sour cream

1 (6-ounce) container nonfat plain Greek yogurt

1 small container crumbled gorgonzola (or bleu) cheese

1 small wedge Parmigiano Reggiano (optional, for Tortellini Soup)

1 (8-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)

1 small box butter

1 (8-ounce) bottle skim milk

Frozen

1 (10-ounce) package corn kernels

1 small package frozen spinach

Canned and Jarred

1 (15-ounce) can reduced sodium black beans

1 small jar chunky mild salsa

1 (15-ounce) can chickpeas

1 (8-ounce) can tomato sauce

1 (10-ounce) can RoTel mild tomatoes with green chilies

4 (32-ounce) cartons reduced sodium chicken broth

1 (15-ounce) can reduced sodium beef broth

1 (8-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

1 small bag chopped walnuts

1 small bottle tequila

1 small bag granulated sugar

1 small bag turbinado sugar

Baking soda

1 small bag/box light brown sugar

posted December 15, 2018 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-december-17-december-23/

0 notes

fifthnerve6-blog · 6 years ago

Text

How to Make an Easy Roasted Chicken + Video

Dec 12

Learn how to make a delicious and easy whole roasted chicken. You just a need a few ingredients, a good roasting pan or skillet and a little over an hour! Makes juicy meat that’s perfect for serving as is or shredding and adding to soups, stews, enchiladas or tacos! Yum.

OH HI IT’S ME making you a delicious, crispy, easy roasted chicken like good ol’ Betty Crocker (who doesn’t actually exist btw. That’s right everyone… BC is a made up woman. It’s okay though, I’ll be your real deal cooking guide!

First, let’s start with a whole roasted chicken!

I know it seems slightly intimidating if you’ve never roasted a chicken before, but it’s fairly easy and simple to do. Just slather it with a little melted butter. Add some garlic, salt and pepper. Add fresh herbs if you’re fancy. Maybe some potatoes, onions and carrots on the bottom? Perfection.

Bake it for 1 hour. Then wait another half hour and let those juices soak in. Cut, or just dig in a pull apart the meat for your favorite recipes. It’s cheap and DAMN GOOD.

I make this recipe once a week because whole chickens are fairly inexpensive. We either eat it as is paired with various sides, shred it to put in recipes, or my husband will eat it on his daily lunch sandwiches.

I hope you love this tutorial. If there’s anything else you’d love to see me make on a video, leave a comment below — I love hearing from you!

Watch the video below to see how to make a whole roasted chicken, decide how you’ll use it and enjoy.

SEE HOW TO MAKE THE ROASTED CHICKEN:

Sides to pair with the roasted chicken:

One Pot Moroccan Chickpea Quinoa Salad

The Best Creamy Garlic Slow Cooker Garlic Mashed Potatoes

Vegan Curried Broccoli Chickpea Salad

Street Corn Pasta Salad with Cilantro Pesto & Goat Cheese

Spicy Maple Roasted Brussels & Butternut Squash with Crispy Bacon

Maple Glazed Carrots with Goat Cheese & Pistachios

Sesame Garlic Roasted Asparagus

Saucy Stovetop Thai Green Beans

Roasted Sweet Potato, Pear & Pomegranate Spinach Salad

Ways to use leftover roasted chicken:

Butternut Squash Green Chile Chicken Soup

The Best Chicken Soup You’ll Ever Eat

4 Healthy Meal Prep Salads

Golden Turmeric Chickpea Chicken Soup

Chicken Kale Waldorf Salad with Avocado & Goat Cheese

Crunchy Rainbow Thai Peanut Wraps

Golden Coconut Chicken Lentil Soup

Lightened Up Chicken Pot Pie

Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce

Roasted Butternut Squash Broccoli Cheddar Chicken Couscous

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches

Cheesy BBQ Chicken Stuffed Zucchini Boats

How to Make an Easy Roasted Chicken + Video!

Author: Monique of AmbitiousKitchen.com

Recipe type: Chicken, Gluten Free, Dinner

Prep time: 15 mins

Cook time: 1 hour

Total time: 1 hour 15 mins

1 (3-4 pound) young chicken without giblets, preferably organic

2 tablespoons melted butter

3 cloves garlic, minced

Freshly ground salt and pepper

Optional: 1 teaspoon each of fresh thyme and diced fresh rosemary

3 medium carrots, sliced

1 white or yellow onion, chopped

Preheat oven to 450 degrees F. Remove chicken from packaging and discard giblets if there are any. Place chicken in a roasting pan or skillet. Pat the chicken dry with a paper towel.

Add melted butter and minced garlic to a small bowl; add fresh herbs to the butter if you are using. Brush all over the chicken skin and underneath. Season generously with freshly ground salt and pepper. Bake in the oven for 1 hour to 1 hour and 15 minutes, basting the chicken with pan juices halfway in between. Chicken is done when a meat thermometer reads 160 degrees F when inserted into the thickest part of the chicken breast.

Allow chicken to rest for 15-30 minutes before cutting into. If you are shredding chicken or using for later, I suggest waiting an hour, or until the chicken is completely cool. Serves 4-6 and will make about 5 cups shredded chicken, maybe more!

3.5.3251

Pin this recipe:

Source: https://www.ambitiouskitchen.com/easy-roasted-chicken-video/

0 notes

rollcough9-blog · 6 years ago

Text

Skinnytaste Meal Plan (January 21- January 27)

posted January 19, 2019 by Gina

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 Freestyle™ SmartPoints®.

I just had an exciting week in Chicago promoting my cookbook Skinnytaste One and Done on Windy City Live and doing a cooking demo at Macy’s on State Street. Here’s the segment if you want to watch!

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:

MONDAY (1/21) B: Yogurt Chocolate Chip Muffins *(7) and a banana (0) L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0) D: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)

Totals: Freestyle™ SP 17, Calories 915**

TUESDAY (1/22) B: Yogurt Chocolate Chip Muffins *(7) and a banana (0) L: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3) D: Cheesy Rotisserie Chicken Enchilada Skillet (9) Totals: Freestyle™ SP 20, Calories 980**

WEDNESDAY (1/23) B: Yogurt Chocolate Chip Muffins *(7) and a banana (0) L: Classic Egg Salad (3) over 2 cups arugula (0) and an orange (0) D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0) Totals: Freestyle™ SP 15, Calories 833**

THURSDAY (1/24) B: Yogurt Chocolate Chip Muffins *(7) and a banana (0) L: LEFTOVER Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3) D: Quick Beef Chili (4) with 2 tablespoons cheddar (2), and 1 ounce avocado (1) Totals: Freestyle™ SP 15, Calories 869**

FRIDAY (1/25) B: Greek Yogurt with Berries, Nuts and Honey (5) L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0) D: Blackened Scallops with Horseradish Sauce (2), Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1) Totals: Freestyle™ SP 19, Calories 1,021**

SATURDAY (1/26) B: Blueberry Banana Bread (3) with 1 cup mango (0) L: Hummus Avocado Toast (6) (Recipe x 4) D: DINNER OUT! Totals: Freestyle™ SP 9, Calories 446**

SUNDAY (1/27) B: Blueberry Banana Bread (3) with 1 cup mango (0) L: Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2) D: Giant Turkey Meatball Parmesan (6) with Broccoli and Orzo (4) Totals: Freestyle™ SP 20, Calories 995**

**google doc

Shopping List:

Produce

5 medium bananas

3 large mangos

4 medium pears (any variety)

3 medium oranges

2 medium apples (any variety)

1 pound asparagus

2 pounds Russet potatoes

3 small (4-ounce) Hass avocados

1 large head Butter (or Bibb) lettuce

1 (5-ounce) bag baby arugula

1 small bunch baby spinach

2 medium heads garlic

¾ pound green beans

1 medium red bell pepper

½ pound broccoli florets

1 large cucumber

1 small bunch radishes

2 small ears of corn (can sub frozen, if desired)

1 small bunch Italian parsley

2 medium carrots

1 small bunch/container chives (can sub parsley, for garnish, on Egg Salad, if desired)

1 small jalapeno (optional, for Enchilada Skillet)

1 small bunch cilantro (optional garnish on Enchilada Skillet)

1 small and 1 medium lemon

1 (6-ounce) container fresh blueberries

1 dry pint cherry tomatoes

1 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

1 (2½-pound) rotisserie chicken

1 pound 93% ground beef

1 pound (4) thin boneless, skinless chicken breast cutlets

20 ounces (16) large sea scallops

1 package center-cut bacon

1 pound peeled and deveined shrimp

1 pound 93% lean ground turkey

3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)

Grains*

1 package cake flour

1 loaf whole grain sliced bread

1 package whole wheat naan (or flat bread)

1 small package corn tortillas

1 small bag all-purpose or white whole wheat flour

1 package seasoned breadcrumbs

1 package dry orzo pasta

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Vanilla extract

Mayonnaise

Paprika

Turmeric

Cumin

Vegetable oil

Chili powder

Garlic powder

Dijon mustard

Honey

Cayenne

Thyme

Oregano

Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

3 ounces (4 slices) light Swiss Cheese (I like Alpine Lace)

1 (17.5-ounce) container nonfat plain Greek yogurt

1 (8-ounce) container light sour cream (I like Breakstone’s)

1 dozen large eggs

1 pint 1% buttermilk

1 wedge fresh Parmesan

1 small wedge fresh Pecorino Romano (can sub 3 tablespoons parmesan in Giant Meatball, if desired)

1 small box unsalted

1 small box salted butter (can sub unsalted butter and adjust salt accordingly in Cordon Bleu, Scallops and Banana Bread, if desired)

1 tub whipped butter

1 small tub hummus

1 (8-ounce) bag shredded cheddar cheese

1 (8-ounce) bag shredded mozzarella cheese

1 small wedge bleu or gorgonzola cheese

Canned and Jarred

2 (15-ounce) cans reduced sodium black beans

1 (10 ounce) can mild diced tomatoes with green chilies

1 (16-ounce) jar enchilada sauce**

2 (32-ounce) cartons chicken or vegetable broth

1 (15-ounce) can reduced sodium chicken broth

1 small jar marinara (I like Delallo)

1 (4-ounce) can tomato sauce

1 (4-ounce) can or (4.5-ounce) tube tomato paste

1 small jar unsweetened apple sauce

1 small jar prepared horseradish

Misc. Dry Goods

Baking soda

1 small package granulated sugar

1 small bag semi-sweet chocolate chips

1 bottle/can light beer (I use Corona. Can sub ¾ cup reduced sodium beef broth in Chili, if desired)

1 small bag chopped walnuts

1 (l pound) bag red or yellow lentils

1 small package light brown sugar

*You can sub gluten-free, if desired

**You can make your own with ingredients in list plus and an extra (15-ounce) can reduced sodium chicken or vegetable broth, 1 (28-ounce) can tomato sauce, and 1 can/jar chipotle in adobo

posted January 19, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-january-21-january-27/

0 notes

jokehockey44-blog · 6 years ago

Text

How to Make an Easy Roasted Chicken + Video

Dec 12

First, let’s start with a whole roasted chicken!

Bake it for 1 hour. Then wait another half hour and let those juices soak in. Cut, or just dig in a pull apart the meat for your favorite recipes. It’s cheap and DAMN GOOD.

I hope you love this tutorial. If there’s anything else you’d love to see me make on a video, leave a comment below — I love hearing from you!

Watch the video below to see how to make a whole roasted chicken, decide how you’ll use it and enjoy.

SEE HOW TO MAKE THE ROASTED CHICKEN:

Sides to pair with the roasted chicken:

One Pot Moroccan Chickpea Quinoa Salad

The Best Creamy Garlic Slow Cooker Garlic Mashed Potatoes

Vegan Curried Broccoli Chickpea Salad

Street Corn Pasta Salad with Cilantro Pesto & Goat Cheese

Spicy Maple Roasted Brussels & Butternut Squash with Crispy Bacon

Maple Glazed Carrots with Goat Cheese & Pistachios

Sesame Garlic Roasted Asparagus

Saucy Stovetop Thai Green Beans

Roasted Sweet Potato, Pear & Pomegranate Spinach Salad

Ways to use leftover roasted chicken:

Butternut Squash Green Chile Chicken Soup

The Best Chicken Soup You’ll Ever Eat

4 Healthy Meal Prep Salads

Golden Turmeric Chickpea Chicken Soup

Chicken Kale Waldorf Salad with Avocado & Goat Cheese

Crunchy Rainbow Thai Peanut Wraps

Golden Coconut Chicken Lentil Soup

Lightened Up Chicken Pot Pie

Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce

Roasted Butternut Squash Broccoli Cheddar Chicken Couscous

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches

Cheesy BBQ Chicken Stuffed Zucchini Boats

How to Make an Easy Roasted Chicken + Video!

Author: Monique of AmbitiousKitchen.com

Recipe type: Chicken, Gluten Free, Dinner

Prep time: 15 mins

Cook time: 1 hour

Total time: 1 hour 15 mins

1 (3-4 pound) young chicken without giblets, preferably organic

2 tablespoons melted butter

3 cloves garlic, minced

Freshly ground salt and pepper

Optional: 1 teaspoon each of fresh thyme and diced fresh rosemary

3 medium carrots, sliced

1 white or yellow onion, chopped

Preheat oven to 450 degrees F. Remove chicken from packaging and discard giblets if there are any. Place chicken in a roasting pan or skillet. Pat the chicken dry with a paper towel.

3.5.3251

Pin this recipe:

Source: https://www.ambitiouskitchen.com/easy-roasted-chicken-video/

0 notes

ladystylestores · 5 years ago

Text

14-Day Healthy Meal Plan (May 18-31)

posted May 16, 2020 by Gina

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

As always, I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. Note that we are back to weekday breakfast and lunches serving one! I want to thank everyone for their feedback on the meals plans (one week vs. two). Please remember that on the 14 day plan, each weeks grocery list and plan is separated out and people can just choose to do 1 week at a time if they wish. I hope everyone is able to enjoy their Memorial Day safely!

As previously posted, here are some additional tips to help maximize your ingredients and limit waste:

Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.

Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.

Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.

If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.

If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

youtube

Week 1 (May 18-May 24)

MONDAY (5/18) B: Overnight Oats in a Jar (5B 5G 3P) L: Italian Chopped Salad (8B 8G 8P) D: Spinach and Quinoa Patties* (5B 6G 3P) with Avocado Salad with Citrus Vinaigrette (4B 4G 4P)

Totals: WW Points 22B 23G 18P, Calories 915**

TUESDAY (5/19) B: LEFTOVER Spinach and Quinoa Patties (5B 6G 3P) topped with a fried egg (0B 2G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 23B 28G 21P, Calories 1,059**

WEDNESDAY (5/20) B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G) L: Chicken Waldorf Salad (3B 4G 3P) D: LEFTOVER Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 17B 22G 17P, Calories 1,013**

THURSDAY (5/21) B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G) L: Chicken Waldorf Salad (3B 4G 3P) D: Orecchiette Pasta with Sausage and Broccoli (9B 8G 9P)

Totals: WW Points 16B 18G 16P, Calories 857**

FRIDAY (5/22) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Waldorf Salad (3B 4G 3P) D: Weeknight Seafood Paella (9B 10G 9P) with Quick Cabbage Slaw (2B 2G 2P) Totals: WW Points 19B 21G 17P, Calories 823**

SATURDAY (5/23) B: Ricotta Cheese Chocolate Chip Muffins* (8B 5G 8P) with 1 cup grapes (0B 0G 0P) L: Red Lentil Soup with Spinach (1B 6G 1P) D: ORDER IN!

Totals: WW Points 9B 11G 9P, Calories 555**

SUNDAY (5/24) B: Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P) L: LEFTOVER Red Lentil Soup with Spinach (1B 6G 1P) D: General Tso’s Chicken (5B 7G 5P) with 1 cup steamed broccoli (0B 0G 0P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 15B 25G 10P, Calories 1,051**

*Freeze any leftover you/your family won’t eat

Week 2 (May 25-May 31)

MONDAY (5/25) B: LEFTOVER Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P) L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P) D: Warm Curry Roasted Vegetable Salad (10B 10G 5P)

Totals: WW Points 14B 25G 9P, Calories 990*

TUESDAY (5/26) B: Tropical Mango Blueberry Lassi (8B 8G 8P) L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P) D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (recipe x 2) (1B 1G 1P)

Totals: WW Points 18B 26G 18P, Calories 944*

WEDNESDAY (5/27) B: Tropical Mango Blueberry Lassi (8B 8G 8P) L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (1B 1G 1P)

Totals: WW Points 24B 27G 24P, Calories 1,044*

THURSDAY (5/28) B: Cinnamon Apple Yogurt Bowls (6B 9G 6P) L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: Paprika Chicken Stew (7B 7G 7P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) Totals: WW Points 24B 30G 20P, Calories 1,198*

FRIDAY (5/29) B: Cinnamon Apple Yogurt Bowls (6B 9G 6P) L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: Mexican Shrimp Diablo (3B 6G 3P) with Instant Pot Cilantro Lime Rice (6B 6G 6P) Totals: WW Points 21B 30G 21P, Calories 1,147*

SATURDAY (5/30) B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and a pear (0B 0G 0P) L: 2 cups Greek Pasta Salad (10B 10G 10P) D: ORDER IN!

Totals: WW Points 16B 17G 16P, Calories 660*

SUNDAY (5/31) B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B 0G 0P) L: LEFTOVER 2 cups Greek Pasta Salad (10B 10G 10P) D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Warm Mexican Corn Salad (4B 7G 4P)

Totals: WW Points 23B 27G 22P, Calories 941*

Google Doc

Print Shopping List

Week 1 Shopping List (May 18-May 24)

Produce

5 medium oranges

2 medium lemons

1 medium banana

1 medium Granny Smith apple

2 pounds red seedless grapes

3 medium heads garlic

1 (1-inch) piece fresh ginger

1 small English cucumber

1 small cucumber

1 dry pint fresh blueberries

2 (6-ounce) containers fresh berries (your choice)

4 large (7-ounce) Hass avocados

3 medium bunches scallions

2 medium red bell peppers

3 pounds broccoli florets

1 (1-pound) bag/clamshell mixed baby greens

1 (5-ounce) bag/clamshell baby spinach

½ small head green cabbage

1 small head Romaine lettuce

1 small bunch celery

2 medium carrots

1 small bunch fresh cilantro

1 small bunch fresh Italian parsley

1 dry pint cherry or grape tomatoes

2 medium vine-ripened tomatoes

1 small red onion

1 small and 2 medium yellow onions

Meat, Poultry and Fish

1 ounce sliced genoa salami

2 ½ pounds trimmed, boneless pork shoulder blade roast

14 ounces Italian chicken sausage

16 cherrystone clams

16 extra jumbo peeled and deveined shrimp

1 package center-cut bacon

1 ¾ pounds boneless, skinless chicken breast

1 small (about 2 ounces) chorizo link

Grains*

1 large package (6-inch) corn tortillas

1 package (8-inch) low carb flour tortillas (I use Ole Extreme Wellness)

1 package self-rising cake flour (such as Presto brand. Can sub regular cake flour + baking powder and salt, if desired)

1 small package quick oats

1 small package quinoa

1 package plain breadcrumbs

1 small package dry (short or medium grain) white rice

1 small package dry brown rice (can sub white rice with General Tso’s Chicken, if desired)

1 package 100 calorie sandwich rolls or deli thin flats

1 package orecchiette pasta

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

NuNaturals liquid vanilla stevia or your favorite sweetener

Cinnamon

Red wine vinegar

Oregano

Cumin

Sazon

Bay leaves

Adobo seasoning

Light mayonnaise

Old Bay seasoning

Smoked paprika

Saffron threads (can sub a pinch of turmeric in Paella, if desired)

Apple cider vinegar

Vanilla extract

Turmeric

Reduced sodium soy sauce*

Sriracha sauce

Hoisin

Toasted sesame oil

Sesame seeds

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 small container fat free ricotta cheese

1 small wedge Parmesan cheese

1 small box unsalted butter

1 (6-ounce) container nonfat plain Greek yogurt

1 (8-ounce) package part-skim mozzarella cheese

1 (8-ounce) package shredded cheddar or pepper jack cheese

1 (8-ounce) container unsweetened almond milk (can sub skim or soy in Overnight Oats, if desired)

Frozen

Canned and Jarred

1 small jar roasted red peppers in water

1 small can/jar chipotle peppers in adobo

2 (15-ounce) cans black beans

2 (48-ounce) cartons chicken broth

1 (32-ounce) carton reduced or low sodium chicken broth

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)

Baking soda

1 package semi-sweet mini chocolate chips

1 (1-pound) package dry red or yellow lentils

Corn starch

1 small package granulated sugar

1 (2.25-ounce) bag halved pecans or walnuts

Non-Food Items

*You can buy gluten free, if desired

Week 2 Shopping List (May 25-May 31)

Produce

5 medium oranges

4 medium apples

4 medium pears

3 medium limes

1 medium lemon

2 medium heads garlic

2 pounds (4 medium) Yukon Gold potatoes

1 ½ (2 large) pounds sweet potato

1 pound (2 medium) zucchini

1 large English cucumber

2 medium and 4 large ears of corn

2 small jalapenos

1 small and 2 medium red bell peppers

1 medium yellow bell pepper

1 medium green bell pepper

1 medium orange bell pepper

1 small (5-ounce) Hass avocados

2 medium heads cauliflower (or 8 cups “riced”)

1 pound broccoli florets

1 small bunch scallions

1 large head Romaine lettuce

1 medium bunch cilantro

1 small bunch chives (can sub scallion greens to garnish Egg Salad, if desired)

6 plum tomatoes

1 dry pint cherry tomatoes

2 large red onions

2 small, 1 medium and 2 large yellow onions

Meat, Poultry and Fish

1 (18-ounce) pork tenderloin

1 pound large peeled and deveined shrimp

2 pounds 93% lean ground beef

4 small chicken drumsticks

4 small bone-in chicken thighs

Grains*

2 packages crunchy corn taco shells (you need 16)

1 pound small pasta, such as rotini or bow ties

1 small package unbleached all-purpose flour

1 small loaf sliced whole grain bread

1 small package long grain or Jasmine white rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Red wine vinegar

Apple cider vinegar

Cumin

Curry powder

Honey

Cinnamon

Chili powder

Paprika

Oregano

Bay leaves

Smoked paprika

Paprika

Cayenne pepper

Nutmeg

Regular or light mayonnaise

Garlic powder

Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

1 dozen large eggs

1 (1-pound) tub light cream cheese

1 small container light sour cream

1 small package cotija cheese (can sub ½ cup feta in Corn Salad, if desired)

1 small block feta cheese

1 (32-ounce) tub nonfat plain yogurt

1 (17.5-ounce) tub nonfat plain Greek yogurt

1 small tub whipped butter (can sub unsalted butter in Mashed Potatoes, if desired)

1 small box unsalted butter

1 (8-ounce) container skim milk

1 pint unsweetened almond milk

1 (8-ounce) package shredded cheddar cheese

Frozen

1 small package frozen blueberries

1 small package frozen mango chunks

Canned and Jarred

1 (6-ounce) can albacore tuna in water

1 (15-ounce) can chickpeas

1 (14.5-ounce) can fire roasted diced tomatoes

1 small can/jar chipotle chilies in adobo

1 small jar pitted Kalamata olives

1 (8-ounce) can tomato sauce

1 small jar capers

1 jar almond butter (can sub 12 whole almonds in Lassi, if desired)

1 (32-ounce) carton chicken broth

1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

1 small package raw sugar

1 small package brown sugar

Baking powder

1 (2.25-ounce) bag chopped walnuts or pecans

1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)

*You can buy gluten free, if desired

Print Shopping List

posted May 16, 2020 by Gina

Source link

قالب وردپرس

from World Wide News https://ift.tt/364IPVP

#World Wide News

0 notes

bestofrepices · 5 years ago

Text

Skinnytaste Meal Plan (February 5-February 11)

posted February 3, 2018 by Gina

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.

January is gone, where did the time go? You may have heard about the passing of my Dad, I am trying to honor him by cooking all the recipes he made and loved.Crepes are one of those dishes, which I also happen to make for my daughter every weekend. They are easy to make ahead for the week, and can be made with whole wheat or gluten-free flour.

Hope everyone is enjoying these meal plans! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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.

THE DETAILS:

MONDAY (2/5) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: Lentil Bowls with Avocado, Eggs and Cholula (2) D: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4) Totals: Freestyle Points 16, Calories 1,029*

TUESDAY (2/6) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: Lentil Bowls with Avocado, Eggs and Cholula (2) D: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) Totals: Freestyle Points 11, Calories 969*

WEDNESDAY (2/7) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: LEFTOVER Pasta Fagioli Soup (5) D: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed Potatoes (5) Totals: Freestyle Points 17, Calories 884*

THURSDAY (2/8) B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) D: Spiralized Shanghai Beef and Broccoli (7) Totals: Freestyle Points 13, Calories 1,005*

FRIDAY (2/9) B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) D: Flounder Milanese with Arugula and Tomatoes (3) Totals: Freestyle Points 9, Calories 876*

SATURDAY (2/10) B: Caramelized Onion, Red Pepper and Zucchini Frittata (2) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced fat cheddar cheese (1) D: DINNER OUT Totals: Freestyle Points 6, Calories 527*

SUNDAY (2/11) B: Czech Crepes with Berries and Cream (4) and tea (0) L: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1) D: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3), Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)

Totals: Freestyle Points 19, Calories 683*

Print Shopping List

Shopping List:

Produce

3 bananas

3 oranges

1 bunch celery

1 bunch fresh cilantro

3 limes

2 large heads garlic

1 (6-ounce) container fresh blackberries

1 (6-ounce) container fresh raspberries

1 (6-ounce) container fresh blueberries

1 (12-ounce) container fresh strawberries

1 medium red bell pepper

1 small piece fresh ginger

1 small bunch or bag baby arugula (you need 4 cups)

1 small (4-ounce) and 3 medium (5 ounces) Hass avocados

1 dry pint grape tomatoes

1 medium carrot

1 medium shallot

2 large heads broccoli (buy those with large stems)

1 small bunch fresh Italian parsley

2 medium white onions

2 small yellow onion

1 medium zucchini

1 small and 1 large lemon

1 small package fresh thyme (or sub 1 tsp parsley in Skillet Chicken, if desired)

8 ounces French green beans 2 pounds (4 medium) Yukon gold potatoes

1 small container fresh basil (or sub 1 tsp dried basil in Taco Chili, if desired)

1 small container fresh oregano (or sub ½ tsp dried oregano in Taco Chili, if desired)

1 large jalapeno

1 small red onion

1 bag mini rainbow peppers (you need 21)

2 green plantains

Meat, Poultry and Fish

2 ½ pounds (5) boneless, skinless chicken breasts

12.5 ounces (8) boneless, skinless chicken tenderloins

1 package center-cut bacon

10 ounces (2) sirloin steaks, 1” thick

1 pound (4) skinless flounder filets

1 pound 93% lean ground turkey

Grains

1 small package quick oats*

1 small box dry Ditalini pasta or other small pasta*

1 (2-pound) bag all-purpose flour*

1 bag dry brown rice

1 small package 1oo% whole grain bread*

1 container seasoned bread crumbs*

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Honey

Hot sauce (such as Cholula)

Bay leaves

1 packet reduced sodium taco seasoning**

Cumin

Chili powder

Hoisin sauce

Reduced sodium soy sauce

Toasted sesame oil

1 small box or bag granulated sugar

Garlic powder

Paprika

Frank’s RedHot Sauce

Canola (or coconut) oil

Light mayonnaise

White wine vinegar

Vanilla extract

1 small bag or box brown sugar

1 small bag or box powdered sugar

**If you can’t find reduced sodium taco seasoning, you can make your own with the ingredients in this list PLUS onion powder and dried oregano

Dairy & Misc. Refrigerated Items

1 small container unsweetened almond milk

2 dozen eggs (or 1 dozen PLUS 1 (16-ounce) container liquid egg whites)

1 (17.6-ounce) container nonfat Greek yogurt (I like Fage)

1 (8-ounce) bag reduced fat shredded cheddar cheese

1 (8-ounce) container light sour cream

1 (12-ounce) container skim milk

1 wedge fresh parmesan cheese

1 pint 1% milk

1 (10-ounce) tub Truwhip Light whipped topping

1 small wedge bleu cheese

1 small box butter

1 package cooked lentils (buy dry if you can’t find cooked)

1 small block sharp cheddar cheese (you need 1 cup shredded)

Frozen

1 (10-ounce) package frozen corn kernels

Canned and Jarred

1 small jar unsweetened apple sauce

1 (15-ounce) can cannellini beans

1 (15-ounce) can tomato sauce or crushed tomatoes (I like Tutturosso)

1 (15.5-ounce) can black beans

1 (15.5-ounce) can kidney beans

2 (8-ounce) can tomato sauce

2 (10-ounce) cans diced tomatoes w/chilies

1 (4-ounce) can chopped green chili peppers

1 (32-ounce) box fat free chicken broth (or vegetable broth for vegetarians)

1 (32-ounce) box reduced sodium chicken broth

1 (2.25-ounce) can sliced black olives

1 (14.5-ounce) can diced tomatoes (I like Tutturosso)

Misc. Dry Goods

1 small bag lentils (if you can’t find cooked)

Hot tea (your choice)

1 bottle crisp white wine, such as Sauvignon Blanc (you need ½ cup)

Baking powder

Baking soda

*regular or gluten free

Print Shopping List

posted February 3, 2018 by Gina

The post Skinnytaste Meal Plan (February 5-February 11) appeared first on All Repices.

from WordPress https://ift.tt/2QxY3ej via IFTTT

#IFTTT #WordPress

0 notes

recesspizza40-blog · 6 years ago

Text

Skinnytaste Meal Plan (March 11-March 17)

posted March 9, 2019 by Gina

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 Freestyle™ SmartPoints®.

I am working on new breakfast recipes for next week, I have a waffle recipe I am excited to share soon! Let me know if you have any requests, I am always open to ideas.

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!

THE DETAILS:

MONDAY (3/11) B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins* (5) with a banana (0) L: Chickpea Avocado Salad *(3) and an apple (0) D: Carrot Ginger Soup (3) with 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 879**

TUESDAY (3/12) B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0) L: Chickpea Avocado Salad (3) and an apple (0) D: Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1) Totals: Freestyle™ SP 12, Calories 845**

WEDNESDAY (3/13) B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a banana (0) L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1) D: Broccoli and Cheese Stuffed Chicken (4) with a 1 ½ cups mixed greens (0), 5 cherry tomatoes (0) and 1 tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 14, Calories 997**

THURSDAY (3/14) B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0) L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1) D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9) Totals: Freestyle™ SP 18, Calories 870**

FRIDAY (3/15) B: Greek Yogurt with Berries, Nuts and Honey (5) L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a 2 ounce multigrain roll (3) D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2) Totals: Freestyle™ SP 16, Calories 903**

SATURDAY (3/16) B: Breakfast BLT Salad (4) (Recipe x 2) L: Baked Buffalo Chicken Nuggets (2) and 8 baby carrots (0) with ¼ cup Low Fat Creamy Blue Cheese Dressing (3) D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 627**

SUNDAY (3/17) B: Bell Pepper and Potato Frittata (1) with 1 cup mixed berries (0) L: Sweet Potato Irish Nachos (10) D: Instant Pot Corned Beef and Cabbage (5) with Creamy Cauliflower Mash with Kale (2) Totals: Freestyle™ SP 18, Calories 927**

*Freeze any muffins you or your family won’t eat. Prep muffins and salad 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.

**Google Doc

Shopping List:

Produce

2 medium bananas

2 medium pears (any variety)

2 medium apples (any variety)

1 small orange

3 small (1 ½ pounds each) spaghetti squash

1 medium (7-ounce) Yukon Gold potato

1 ¾ pounds (4 medium) sweet potatoes

1 medium head cabbage

1 large head cauliflower

1 (1-pound) butternut squash

3 medium bunches Lacinato kale

1 large bag mini rainbow peppers

1 small cucumber

2 pounds baby carrots

2 pounds broccoli florets (or 6 cups pre-cut)

3 medium carrots

1 small bunch celery

1 (10-ounce) bag/clamshell mixed greens

1 large shallot

2 medium heads garlic

1 medium lemon

1 large bunch scallions

1 (3-inch) piece ginger

1 small bunch cilantro

1 (6-ounce) clamshell fresh blueberries

1 (1-pound) clamshell fresh strawberries

1 (6-ounce) clamshell fresh blackberries or raspberries

1 small red onion

1 small head romaine lettuce

1 (10-ounce) bag/clamshell baby spinach and arugula mix

1 small bunch fresh Italian parsley

2 large (6-ounce) Hass avocados

1 small bunch/container fresh sage (can sub parsley in Butternut Pasta, if desired)

1 large green bell pepper

1 small red bell pepper

1 small jalapeno

1 small bunch/container fresh chives (can sub parsley or scallion greens for garnish in Carrot

Soup, if desired)

2 dry pints grape or cherry tomatoes

1 small and 1 large white onion

1 small and 1 large vine-ripened tomato

3 small limes

Meat, Poultry and Fish

1 pound 93% ground turkey

2 pounds (8) thin chicken breast cutlets

1 pound (4) wild salmon fillets

2 pounds trimmed, lean corned beef brisket

11 ounces (4 links) spicy Italian chicken sausage

1 package center-cut bacon

1 pound boneless, skinless chicken breasts

Grains*

1 package quick oats

1 small bag all-purpose flour

1 container whole wheat seasoned breadcrumbs

1 small package panko breadcrumbs

1 package short pasta (such as gemelli, casarecce or penne)

1 small multigrain roll

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Black pepper

Balsamic vinegar

Honey

Coconut or canola oil

Vanilla extract

Unfiltered apple cider vinegar (I like Braggs)

Garlic powder

Cumin

Chili powder

Paprika

Oregano

Light balsamic vinaigrette (or make your own with ingredients in list)

Sesame oil

Reduced sodium soy sauce*

Toasted sesame seeds

Unseasoned rice vinegar

Red wine vinegar

White wine vinegar

Light mayonnaise

Franks RedHot Sauce

Cayenne

Bay leaves

Whole peppercorns

Dairy & Misc. Refrigerated Items

1 package blue cheese

1 box unsalted butter

1 tub whipped butter (can sub unsalted butter with a pinch of salt in Butternut Pasta, if desired)

1 pint liquid egg whites

1 dozen large eggs

1 (8-ounce) container unsweetened almond milk

1 (8-ounce) container skim milk

1 small wedge fresh Parmesan cheese

1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)

1 (8-ounce) tub light sour cream

1 (8-ounce) bag reduced fat shredded Mexican cheese blend

1 (8-ounce) bag reduced fat Pepper Jack cheese (can sub ½ cup Mexican blend in Irish Nachos, if desired)

1 (8-ounce) block sharp cheddar cheese

Frozen

Canned and Jarred

1 small jar unsweetened apple sauce

1 (15-ounce) can chickpeas

1 (32-ounce) carton reduced sodium vegetable broth

1 (8-ounce) can tomato sauce

1 small jar salsa

1 small jar pickled jalapenos

1 (2.25-ounce) can sliced black olives (optional for Sweet Potato Nachos)

Misc. Dry Goods

1 small package brown sugar

Baking powder

Baking soda

1 small bag chopped walnuts (or pecans)

*You can sub gluten-free, if desired

posted March 9, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-march-11-march-17/

0 notes

pigeonmark6-blog · 6 years ago

Text

How to Make an Easy Roasted Chicken + Video

Dec 12

First, let’s start with a whole roasted chicken!

Bake it for 1 hour. Then wait another half hour and let those juices soak in. Cut, or just dig in a pull apart the meat for your favorite recipes. It’s cheap and DAMN GOOD.

I hope you love this tutorial. If there’s anything else you’d love to see me make on a video, leave a comment below — I love hearing from you!

Watch the video below to see how to make a whole roasted chicken, decide how you’ll use it and enjoy.

SEE HOW TO MAKE THE ROASTED CHICKEN:

Sides to pair with the roasted chicken:

One Pot Moroccan Chickpea Quinoa Salad

The Best Creamy Garlic Slow Cooker Garlic Mashed Potatoes

Vegan Curried Broccoli Chickpea Salad

Street Corn Pasta Salad with Cilantro Pesto & Goat Cheese

Spicy Maple Roasted Brussels & Butternut Squash with Crispy Bacon

Maple Glazed Carrots with Goat Cheese & Pistachios

Sesame Garlic Roasted Asparagus

Saucy Stovetop Thai Green Beans

Roasted Sweet Potato, Pear & Pomegranate Spinach Salad

Ways to use leftover roasted chicken:

Butternut Squash Green Chile Chicken Soup

The Best Chicken Soup You’ll Ever Eat

4 Healthy Meal Prep Salads

Golden Turmeric Chickpea Chicken Soup

Chicken Kale Waldorf Salad with Avocado & Goat Cheese

Crunchy Rainbow Thai Peanut Wraps

Golden Coconut Chicken Lentil Soup

Lightened Up Chicken Pot Pie

Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce

Roasted Butternut Squash Broccoli Cheddar Chicken Couscous

Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches

Cheesy BBQ Chicken Stuffed Zucchini Boats

How to Make an Easy Roasted Chicken + Video!

Author: Monique of AmbitiousKitchen.com

Recipe type: Chicken, Gluten Free, Dinner

Prep time: 15 mins

Cook time: 1 hour

Total time: 1 hour 15 mins

1 (3-4 pound) young chicken without giblets, preferably organic

2 tablespoons melted butter

3 cloves garlic, minced

Freshly ground salt and pepper

Optional: 1 teaspoon each of fresh thyme and diced fresh rosemary

3 medium carrots, sliced

1 white or yellow onion, chopped

Preheat oven to 450 degrees F. Remove chicken from packaging and discard giblets if there are any. Place chicken in a roasting pan or skillet. Pat the chicken dry with a paper towel.

3.5.3251

Pin this recipe:

Source: https://www.ambitiouskitchen.com/easy-roasted-chicken-video/

0 notes

dherbs · 8 years ago

Text

Tasty Appetizers That’ll Be A Touchdown At Your Super Bowl Party

http://bit.ly/2l3QmML

Are you ready for the big game? Do you know what you are putting out on the table? These are key questions that you need to know the answer to when it comes to hosting a Super Bowl party. To avoid the very mundane jar of salsa and potato chips, we have compiled five recipes that’ll win over everyone at the party, no matter which team they are rooting for. Head out to the grocery store to stock up and get your cook on. Try these recipes and let us know how they went over.

#1: Homemade Guacamole

Guacamole is one of those dips that you can just keep eating, even if you’re full. Don’t go crazy on the salt and add more jalapeño for a fiery kick.

Ingredients:

1/2jalapeño pepper

4cloves garlic

1/4large red large onion

1/2c packed cilantro leaves

2avocados

1lime

3/4 kosher salt

Fresh ground pepper

Click here for complete directions.

#2: Buffalo Cauliflower

This tastes just as good as the real deal, except it’s a whole lot healthier.

Ingredients:

1large head of cauliflower

3/4bottle of buffalo sauce of your choice

1c + 2 Tbsp. non-sweetened, plain almond milk

3/4c chickpea flour

1 garlic powder

1 onion powder

1 curry powder

2 nutritional yeast

Click here for complete directions.

#3: Vegan Potato Skins

Who doesn’t love potato skins? They are the perfect game day appetizer that will be gone quickly, so be sure to save one for yourself.

Ingredients:

4 medium russet potatoes

Cheesy Mash Filling:

1 1/2 – 2 cups scooped baked potato flesh

3-4 Tbsp nutritionl yeast (optional, but adds the “cheezy” part)

1-2 Tbsp vegan buttery spread (Earth Balance) – melted

1 1/2 Tbsp vegan sour cream

splash of unsweetened almond milk

dash of cayenne for heat (optional)

3 Tbsp vegan buttery spread (Earth Balance) – melted

Toppings:

8 Tbsp. vegan pepper jack cheese shreds

8 Tbsp. vegan sour cream (or less if desired – add to taste)

2 green onions, chopped

1 Tbsp. chopped chives

1/4 c red onion, finely chopped

1 c sautéed mushrooms

1/2 jalapeno, sliced into rings

Directions:

Preheat oven to 400 degrees. Wash and scrub your potatoes and pierce them a few times with a fork. Place potatoes in oven, directly on the rack is fine, and bake for about 30 minutes or until baked through the center. This will vary depending on the size of your potatoes.

Remove the potatoes from the oven – the skin should be nice and crispy. Slice into long halves. Scoop out about 3/4 of the potato flesh using a spoon. Place all flesh in a small bowl and set scooped skins aside.

Melt your 3 tablespoons of vegan butter in a small shallow bowl.

Dip your scooped skins in the melted vegan butter. Dip so both sides get shiny coated in vegan buttery residue. Also drizzle about 1/8 tsp. of the vegan butter inside each scooped skin. Repeat until the butter has been used up and all the skins are coated in shiny melted Earth Balance. (Tip: you can use less melted vegan butter in this step if you want to cut back on a few calories.)

Place all the skins on your baking sheet and sprinkle with a bit of fine black pepper. Place in oven on top rack and broil for 2-3 minutes or until the edges begin to brown and become very crispy. Then pull out the rack and flip each skin over so that the round bottom faces up. Place skins back in oven and broil for another 2-3 minutes or until the skins brown. (Use less or more broil time if needed!) Set baking sheet aside.

Add all the cheesy mash ingredients to the scooped potato flesh bowl. Mash and fold until rich, thick, and creamy. Add the splash of almond milk to help loosen the mash.

Next, fill the potato skins with the mash. About 2 Tbsp per skin. Add the cheese shreds and place the filled and cheesed-up skins back in the oven. Broil for 2-4 minutes or until the cheese melts and starts to bubble.

During all these broiling sessions, you can be prepping your veggies and sautéing your mushrooms. Arrange all these topping on a platter for easy potato skin “decorating.” Top those skins.

#4: Vegan Jalapeño Poppers

There are less than 10 ingredients and this only takes 30 minutes to make! These will add a fiery kick to your Super Bowl party. Thanks Minimalist Baker for the recipe!

Ingredients:

3/4 cup raw cashews, soaked for 4-6 hours (or overnight), then drained

1/2 white or yellow onion, diced

2 cloves garlic, minced

2 Tbsp. nutritional yeast

1 tsp. cumin

3/4 cup veggie stock

1 4-ounce can green chilies (optional)

10 jalapeños, halved and seeds/stem removed

Olive oil to taste

Directions:

Preheat oven to 400 degrees and prep your jalapeños, splitting in half and removing the tops, then spritzing or brushing them with a bit of olive oil. Place in rows facing up

To a small saucepan over medium heat, add the onion and garlic with a bit of olive oil and cook until just softened and fragrant – about 5 minutes. Set aside.

Add soaked cashews, garlic, onion, nutritional yeast, cumin, veggie stock, and green chilies to a blender and blend until creamy and smooth.

Spoon the cheese mixture into the jalapeños, generously filling. You’ll have leftovers, which you can reserve for nachos or dip. Bake for 15 minutes or until the jalapeños are soft and the cheese has deepened in color. Place the pan on the top rack and broil for the last minute or two for an even more intense color/flavor.

Serve immediately and enjoy!

#5: Vegan 7 Layer Dip

Take your Super Bowl party to the next level with this fiesta bowl. Each bite is like a party in your mouth. Thanks Namely Marly for posting this.

Ingredients:

1 package veggie meat crumbles

1 tablespoon olive oil

2-3 tablespoons from homemade or packaged taco seasoning

1 14oz. can organic black beans (rinsed and drained)

½ cup salsa

1 package vegan cheddar cheese

1 8oz. container soy sour cream

1 c guacamole (use our recipe at the top of this page)

1 c salsa (recipe here)

25 oz. can black olives, chopped

½ c tomatoes, chopped

½ c green onions, chopped

Tortilla chips for dipping

Directions:

In a large skillet, brown soy crumbles in olive oil. Add the taco seasoning. Set aside to cool to room temperature.

Place the beans in a blender or food processor with 1/2 cup of the salsa. Blend until the beans are the consistency of refried beans.

Layer the following in a serving dish:

Spread the beans into the bottom of serving tray that is about 1 1/2 inches deep.

Sprinkle 2 cups of shredded soy cheese on top of beans.

Sprinkle taco-flavored soy crumbles on top of cheese.

Spread sour cream very slowly on top of soy crumbles.

Spread guacamole on top of sour cream.

Pour salsa over guacamole and spread evenly.

Sprinkle remaining shredded cheese.

Sprinkle black olives

That completes your seven layers, but it’s not “really” complete until you garnish it with a sprinkling of chopped tomatoes and green onions.

Via: http://bit.ly/2l3DKVP

#Dherbs

0 notes

ladystylestores · 5 years ago

Text

14-Day Healthy Meal Plan (May 4- May 17)

posted May 2, 2020 by Gina

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

As always, I hope this find everyone safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. As we move forward and ease into a new normal, I would like to know what you prefer– for me to continue with a 14 day plan, or to go back to the one week plan? Please comment and let me know! Note that we are back to weekday breakfast and lunches serving one!

As previously posted, here are some additional tips to help maximize your ingredients and limit waste:

Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.

Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.

Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.

If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.

If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

youtube

Week 1 (May 4-May 10)

MONDAY (5/4) B: Avocado Toast Egg-in-a-Hole (4B 6G 4P) and an orange (0B 0G 0P) L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P) D: Lighter Eggplant Parmesan (5B 6G 5P) with a green salad* (2B 2G 2P)

Totals: WW Points 18B 21G 18P, Calories 925**

TUESDAY (5/5) B: PB + J Smoothie (9B 9G 9P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Slow Cooker Chicken Tacos (7B 10G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) Totals: WW Points 24B 28G 24P, Calories 1,164**

WEDNESDAY (5/6) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P) D: Sheet Pan Meatloaf with Broccoli (9B 10G 8P) and Homemade Rice Pilaf (6B 6G 2P) Totals: WW Points 27B 32G 22P, Calories 1,079**

THURSDAY (5/7) B: PB + J Smoothie (9B 9G 9P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Cuban Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 19B 20G 14P, Calories 892**

FRIDAY (5/8) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P) D: Naked Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Points 7B 16G 7P, Calories 894**

SATURDAY (5/9) B: Yogurt Waffles # (4B 4G 4P) with ½ cup fresh mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P) L: Picadillo Quesadillas (recipe x 2) (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) D: ORDER IN!

Totals: WW Points 14B 14G 14P, Calories 545**

SUNDAY (5/10) B: Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Spicy California Shrimp Stack (5B 5G 3P) D: Honey Teriyaki Drumsticks (7B 7G 7P) with Cauliflower “Fried Rice” (1B 2G 1P) Totals: WW Points 20B 22G 18P, Calories 922**

*Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾ cup light vinaigrette. Set aside 2 servings with dressing on the side for lunch Tues/Wed.

# Freeze any leftover you/your family won’t eat.

Week 2 (May 11-May 17)

MONDAY (5/11) B: LEFTOVER Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Baked Ziti with Spinach (5B 9G 4P)

Totals: WW Points 16B 23G 15P, Calories 885*

TUESDAY (5/12) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 25G 15P, Calories 887*

WEDNESDAY (5/13) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P) L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P) D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 14B 24G 13P, Calories 987*

THURSDAY (5/14) B: Overnight Oats in a Jar (5B 5G 3P) L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P) D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)

Totals: WW Points 20B 22G 14P, Calories 979*

FRIDAY (5/15) B: Banana Bread Muffin in a Cup (2B 2G 2P) L: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Quick Cabbage Slaw (2B 2G 2P) D: Cod Fish Tacos (5B 7G 5P) with Arroz Congri (4B 6G 4P)

Totals: WW Points 18B 22G 18P, Calories 895*

SATURDAY (5/16) B: Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: Chicken and Lentil Soup (1B 5G 1P) D: ORDER IN!

Totals: WW Points 7B 15G 7P, Calories 529*

SUNDAY (5/17) B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P) L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P) D: Turkey Stuffed Peppers (5B 5G 3P) with a 1 cup mixed veggies (0B 0G 0P) Totals: WW Points 12B 20G 10P, Calories 875*

*Google doc

Print Shopping List

Week 1 Shopping List (May 4-May 10)

Produce

5 medium oranges

1 medium pears (any variety)

3 medium apples (any variety)

3 medium limes

1 medium lemon

1 medium head garlic

1 (2-inch) piece ginger

1 (1-pound) clamshell fresh strawberries

1 (6-ounce) container fresh blueberries

2 (6-ounce) container fresh blackberries or raspberries

2 medium heads cauliflower

1 ¾ pounds broccoli florets

1 medium (5-ounce) and 4 large (6-ounce) Hass avocados

2 pounds (1 large OR 2 medium) eggplant

small cucumbers

1 small English cucumber

1 small and 2 large bunches scallions

1 small bunch celery

2 small carrots

1 small green bell pepper (can sub ¼ of the red or yellow pepper in Cucumber Salad, if desired)

1 medium red bell pepper

1 medium yellow bell pepper

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch fresh oregano (can sub ½ teaspoon fresh parsley in Cucumber Salad, if desired)

1 small bunch fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)

1 small head (or bag of pre-shredded) cabbage

1 medium head endive

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell mixed greens

1 dry pint grape or cherry tomatoes

2 medium vine-ripened tomatoes

1 small and 1 large yellow onion

1 small red onion

Meat, Poultry and Fish

1 ½ pounds boneless, skinless chicken breasts

1 1/3 pounds 93% lean ground turkey

1 ½ pounds 93% lean ground beef

1 pound wild salmon fillet

½ pound peeled and deveined cooked (or raw) shrimp (buy frozen and defrost as needed)

1 ¾ pounds chicken drumsticks

Grains*

1 medium package corn tortillas

1 loaf sliced whole grain bread

1 package quick cooking oats

1 package angel hair spaghetti

1 (14-ounce) box instant brown rice (such as Uncle Ben’s)

1 package panko breadcrumbs

1 package all-purpose unbleached flour

1 package reduced carb whole wheat tortillas (I like La Tortilla Factory)

1 package dry short grain brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Honey

Light vinaigrette (or ingredients to make your own)

NuNaturals liquid stevia or sweetener of your choice

Adobo seasoning (can sub salt in Chicken Tacos, if desired)

Garlic powder

Cumin

Thyme

Worcestershire sauce

Bay leaves

Regular or light mayonnaise

Sriracha sauce

Red wine vinegar

Vanilla extract

Pure maple syrup

Rice vinegar

Reduced sodium soy sauce*

Sesame seeds

Sesame oil

Furikake

Ketchup

Hot sauce (optional, for Avocado Toast)

Rice wine

Dairy & Misc. Refrigerated Items

1 dozen large eggs

1 box butter

1 quart unsweetened almond milk

1 small wedge Pecorino Romano cheese

1 (6-ounce) container nonfat plain Greek yogurt

1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)

1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)

1 pint 1% buttermilk

1 (16-ounce) bag part skim shredded mozzarella cheese

1 (8-ounce) bag reduced fat shredded cheddar and jack cheese blend

1 block feta cheese

Frozen

1 medium bag frozen blueberries

1 small bag peas and carrots

Canned and Jarred

1 large jar marinara sauce (or ingredients to make your own)

1 small jar pitted Kalamata olives

1 small jar peanut butter

1 small jar chunky salsa

1 (5-ounce) can tuna in water

1 jar alcapparado (or capers or green olives)

1 (15-ounce) can chickpeas

1 (32-ounce) carton chicken broth

1 (8-ounce) can tomato sauce

Misc. Dry Goods

1 small bag chopped walnuts

Baking powder

Baking soda

1 small package granulated sugar

*You can buy gluten free, if desired

Week 2 Shopping List (May 11-May 17)

Produce

1 medium orange

3 medium pears (any variety)

1 medium banana

1 (6-ounce) clamshell fresh blueberries

1 large head garlic

3 medium shallots

2 pounds Yukon gold potatoes

12 ounces green beans

2 medium bunches scallions

1 small carrot

3 medium and 3 large red bell peppers

1 small green bell pepper

4 medium limes

1 small head green cabbage

½ small head purple cabbage

1 (5-ounce) bag/clamshell baby spinach

1 medium bunch fresh cilantro

1 small bunch fresh basil

3 medium plum tomatoes

2 medium vine-ripened tomatoes

2 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

1 1/3 pound 93% lean ground turkey

2 pounds boneless pork shoulder roast

1 pound (4) skinless firm white fish fillets (such as cod, snapper or mahi mahi)

¾ pound (3) boneless, skinless chicken thighs

1 pound 93% lean ground turkey

Grains*

1 package 100 calorie sandwich rolls or deli thin flats

1 package ziti pasta

1 package pasta shells (I love Delallo)

1 package dry brown rice (Can sub 1 ½ cups cooked long grain rice in Stuffed Peppers, if desired)

1 small loaf whole grain sliced bread (can sub ½ a roll for toast [Wed breakfast], if desired)

1 package corn tortillas

1 package dry long grain rice

1 package quick oats

1 package all-purpose unbleached flour

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Light mayonnaise

Oregano

Honey

Chili powder

Paprika

Cinnamon

Garlic powder

Crushed red pepper flakes

Balsamic vinegar

Worcestershire sauce

Vanilla extract

Apple cider vinegar

Cumin

Chili lime seasoning (such as Tajin Classic)

Bay leaves

Sazon (can sub paprika in Lentil Soup, if desired)

Better than Bouillon Chicken Base

NuNaturals liquid stevia or sweetener of your choice

Dairy & Misc. Refrigerated Items

2 ½ dozen large eggs

12 ounces feta cheese

1 (8-ounce) package shredded reduced fat sharp cheddar cheese

1 (8-ounce) package shredded part skim mozzarella cheese

1 (17.5-ounce) container nonfat plain Greek yogurt

1 (8-ounce) container nonfat ricotta cheese

1 small wedge Parmesan cheese

1 (8-ounce) container heavy cream

1 pint 2% milk

1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup Mashed Potatoes, if desired)

1 (8-ounce) container unsweetened almond milk

1 tub whipped butter

1 (8-ounce) container light sour cream

Frozen

1 (10-ounce) package spinach

1 small package mixed vegetables

Canned and Jarred

1 (28-ounce) can crushed tomatoes

1 (10-ounce) can RoTel tomatoes with green chilies

1 (14.5-ounce) can red beans

1 (15-ounce) can tomato sauce

1 (15-ounce) can refried beans

1 (15-ounce) can black beans

1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

1 small bag chopped walnuts or pecans

Chia seeds

1 small package granulated sugar (optional for Banana Mug Muffins)

Baking powder

1 pound dried lentils

Optional muffin toppings: mini chocolate chips, sprinkles, hemp seeds, etc.

*You can buy gluten free, if desired

Print Shopping List

posted May 2, 2020 by Gina

Source link

قالب وردپرس

from World Wide News https://ift.tt/365pdAI

#World Wide News

0 notes

bestofrepices · 5 years ago

Text

Skinnytaste Meal Plan (December 2-December 8)

posted November 30, 2019 by Gina

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

Meal Plan

I hope everyone had a safe, happy holiday spent with loved ones. I also hoped you enjoyed some of my new recipes, let me know which ones were your favorites!

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 complete 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

(embed)https://www.youtube.com/watch?v=X6RZHTD9AM4(/embed)

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!

MONDAY (11/2) B: Overnight Oats with Figs and Honey (8B 7G 5P) L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P) D: Creamy Pumpkin Ginger Soup (3B 4G 3P) with 2 Easy Garlic Cheddar Biscuits (8B 8G 8P) Totals: Freestyle SP 19G 27G 16P, Calories 883*

TUESDAY (11/3) B: Overnight Oats with Figs and Honey (8B 7G 5P) L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P) D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: Freestyle SP 17B 28G 14P, Calories 1,040*

WEDNESDAY (11/4) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P) D: White Bean Turkey Chili (4B 5G 1P) with 2 tablespoons Mexican blend cheese (2B 2G 2P) and 1 ounce avocado (1B 3G 3P)

Totals: Freestyle SP 13B 21G 12P, Calories 1,015*

THURSDAY (11/5) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P) D: LEFTOVER White Bean Turkey Chili (4B 5G 1P) with 2 tablespoons Mexican blend cheese (2B 2G 2P) and 1 ounce avocado (1B 3G 3P)

Totals: Freestyle SP 18B 25G 17P, Calories 1,025*

FRIDAY (11/6) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P) D: Flounder Milanese with Arugula and Tomatoes (4B 3G 3P) with Lemon Parsley Potato Foil Packet (3B 8G 5P)

Totals: Freestyle SP 13B 22G 14P, Calories 939*

SATURDAY (11/7) B: Avocado Toast Egg-in-a-Hole (recipe x 4) (6B 4G 4P) L: Chicken and Lentil Soup (5B 1G 1P) and 2 ounces multigrain baguette (3B 3G 3P) D: DINNER OUT!

Totals: Freestyle SP 14B 8G 8P, Calories 622*

SUNDAY (11/8) B: Asparagus-Pancetta Potato Hash (6B 4G 2P) and an orange (0B 0G 0P) L: LEFTOVER Chicken and Lentil Soup (5B 1G 1P) and 2 ounces multigrain baguette (3B 3G 3P) D: Salisbury Steak Meatballs (6B 5G 5P) with Mashed Cauliflower (2B 2G 2P) and Roasted Parmesan Green Beans (1B 1G 1P)

Totals: Freestyle SP 23B 16G 14P, Calories 1,054*

**Google doc

Print Shopping List

Shopping List

Produce

4 medium oranges

2 medium lemons

1 medium Granny Smith apple

2 medium pears (any variety)

1 (3-pound) sugar pumpkin

1 pound Yukon Gold potatoes

1 pound baby red or baby Yukon Gold potatoes

1 medium head cauliflower

5 ounces sliced mushrooms

¾ pounds green beans

½ pound asparagus

2 medium heads garlic

3 large shallots

1 small bunch celery

1 small bunch scallions

1 (2-inch) piece ginger

1 small jalapeno (optional for Enchilada Skillet)

1 small bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch/container fresh sage

1 small bunch/container fresh thyme

1 (6-ounce) container berries (your choice)

3 small (4-ounce) Hass avocados

1 (10-ounce) bag/clamshell mixed baby greens

1 small bunch/container arugula

½ pound seedless grapes

2 medium vine-ripened tomatoes

4 small yellow onions

1 small red onion

2 medium fresh figs

Meat, Poultry and Fish

1 (2½-pound) rotisserie chicken

1 (9-ounce) boneless, skinless chicken breast

3 ½ pounds lean ground turkey

½ pound lean ground beef

2 ounces pancetta

1 pound (4) skinless flounder filets

¾ pound (3) boneless, skinless chicken thighs

Grains*

1 small package quick oats

1 package Heart Smart Bisquick

1 loaf whole grain sliced bread

1 package seasoned bread crumbs

2 (8-ounce) baguettes

1 small package corn tortillas

1 small package all-purpose flour

Condiments and Spices

Extra virgin olive oil

Canola or vegetable oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Raw honey

Red wine vinegar

Nutmeg

Cumin

Light mayonnaise

Oregano

Chili powder

Crushed red pepper flakes

Bay leaves

Garlic powder

Hot sauce (optional, for Avocado Toast)

Better than Bouillon Chicken Flavor

Sazon

Worcestershire sauce

Mustard powder

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 small tub light or regular sour cream

1 box butter

1 (17.5-ounce) tub nonfat plain Greek yogurt

1 (8-ounce) bag shredded Mexican cheese blend

1 (8-ounce) bag reduced fat shredded cheddar cheese

1 small wedge fresh Parmesan cheese

1 pint 1% buttermilk

1 pint skim milk

Canned and Jarred

1 (15-ounce) can chickpeas

1 (6-ounce) can wild Albacore tuna

1 (16-ounce) jar/can enchilada (or ingredients to make your own)

1 small jar capers

1 (15-ounce) can low sodium black beans

1 (4.5-ounce) can diced green chilies

4 (15.5-ounce) can cannellini or navy beans

1 (48-ounce) carton chicken broth

1 (15-ounce) can low sodium chicken broth

1 (15-ounce) can reduced sodium beef broth

1 (4-ounce) can or (5.3-ounce) tube tomato paste

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)

1 small package chopped pecans or walnuts

1 (1-pound) package dry lentils

1 small package pepitas (optional, for Pumpkin Soup)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted November 30, 2019 by Gina

The post Skinnytaste Meal Plan (December 2-December 8) appeared first on All Repices.

from WordPress https://ift.tt/2PVrx5M via IFTTT

#IFTTT #WordPress

0 notes

bestofrepices · 5 years ago

Text

Skinnytaste Meal Plan (December 17-December 23)

posted December 15, 2018 by Gina

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 Freestyle SmartPoints®.

The holidays are always so crazy, so I hope these meal plans can help simplify your life!

THE DETAILS:

SATURDAY (12/22) B: Banana Cranberry Bread (3) and a hard-boiled egg (0) L: Chicken, Shiitake Mushroom and Wild Rice Soup (7) D: DINNER OUT! Totals: Freestyle SP 10, Calories 366**

**Prep lunch for the week Sunday night.

**Green salad makes enough for leftovers Tuesday. It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.

**google doc

Print Shopping List

Shopping List:

Produce

1 small and 2 medium oranges

2 medium pears

9 ounces shitake mushrooms

8 ounces baby bella mushrooms

5 ounces sliced white mushrooms

1 small and 2 medium heads garlic

2 pounds (4 medium) Yukon gold potatoes

1 (6-ounce) container fresh berries (your choice)

1 medium sweet potato

1 (slightly under-ripe) mango

2 medium (1 ½ pound each) heads cauliflower

1 small bag (or 1 cup loose) fresh cranberries

3 small (4-ounce each) Hass avocados

3 medium (ripe) bananas

1 large bunch scallions

1 jalapeño (optional, for Adobo)

½ small head green cabbage

5 medium limes

1 pound fresh asparagus

1 small bunch celery

1 medium bunch carrots

1 large bunch cilantro

1 small red bell pepper

1 (10-ounce) clamshell mixed baby greens

1 (5-ounce) bag or small bunch baby arugula or baby spinach

1 small cucumber

1 small and 2 medium vine-ripened tomatoes (or 1 dry pint cherry tomatoes)

1 small red onion

2 small and 1 large yellow onions

Meat, Poultry and Fish

1 package center cut bacon

1 pound (2) boneless, skinless chicken breasts

1 pound (24) peeled and deveined jumbo shrimp

1 ¾ pounds 93% lean ground turkey

½ pound 93% lean ground beef

14 ounces boneless, skinless chicken thighs

30 ounces (8) chicken drumsticks

Grains

1 package three cheese tortellini (Buitoni)

1 large bag dry brown rice

1 small multigrain roll

1 small bag white whole wheat flour

1 package long grain and wild rice combo (I used Carolina)

1 small package whole wheat seasoned breadcrumbs

1 small bag long grain or Basmati rice (can sub 1 cup brown rice in Chipotle Lime Rice, if desired)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Adobo seasoning

Cumin

Garlic powder

Light balsamic vinaigrette (or make your own with ingredients in list)

Reduced sodium soy sauce*

Sesame oil

Black sesame seeds (can sub all white in Asian Slaw, if desired)

White sesame seeds

Chili powder

Paprika

Bay leaves

Apple cider vinegar

Rice vinegar

Red wine vinegar

Worcestershire sauce

Mustard powder

Honey

Balsamic vinegar

Crushed red pepper flakes

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) container light sour cream

1 (6-ounce) container nonfat plain Greek yogurt

1 small container crumbled gorgonzola (or bleu) cheese

1 small wedge Parmigiano Reggiano (optional, for Tortellini Soup)

1 (8-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)

1 small box butter

1 (8-ounce) bottle skim milk

Frozen

1 (10-ounce) package corn kernels

1 small package frozen spinach

Canned and Jarred

1 (15-ounce) can reduced sodium black beans

1 small jar chunky mild salsa

1 (15-ounce) can chickpeas

1 (8-ounce) can tomato sauce

1 (10-ounce) can RoTel mild tomatoes with green chilies

4 (32-ounce) cartons reduced sodium chicken broth

1 (15-ounce) can reduced sodium beef broth

1 (8-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

1 small bag chopped walnuts

1 small bottle tequila

1 small bag granulated sugar

1 small bag turbinado sugar

Baking soda

1 small bag/box light brown sugar

Print Shopping List

posted December 15, 2018 by Gina

The post Skinnytaste Meal Plan (December 17-December 23) appeared first on All Repices.

from WordPress https://ift.tt/2PUFMYp via IFTTT

#IFTTT #WordPress

0 notes