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.
• 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 (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*

*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

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