Healthy Foods

14-Day Healthy Meal Plan (April 6-19)

[ad_1]

posted April 4, 2020 by Gina

Great products that you can use in your life.


A free 14-day, versatile weight loss meal plan together with breakfast, lunch and dinner and a buying checklist. All recipes embody energy and up to date WW Good Factors.

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 Wholesome Meal Plan

We’re offering 2 WEEKS of breakfast, lunch and dinner. All meals on this 2-week plan are straightforward to observe, have few elements and make the most of LOTS of pantry gadgets.

Hello there. I’m Danielle Hazard (@true-eats on IG and True Eats on Fb), and I’ve had the pleasure of working with Gina for the previous 5 + years, serving to with weekly meal planning, recipe growth and testing, and cooking suggestions for all issues Skinnytaste.

WHAT a loopy time we live by, proper?!?! Right here, in California, we’re solely allowed to depart our residence to buy necessities till additional discover. Additionally, specialists advocate we store for two weeks of groceries at a time to restrict journeys. That being mentioned, Gina and I assumed it will be a good suggestion to create a meal plan to work round these restrictions to make meal planning simpler for YOU. What’s completely different this week?

The Particulars…

We’re offering 2 WEEKS of breakfast, lunch and dinner. All meals on this 2-week plan are straightforward to observe, have few elements and make the most of LOTS of pantry gadgets. Since most are required to do business from home AND children are out of faculty, we’re feeding our family members at residence ALL DAY. So, fairly  than sticking to our common weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you happen to’re feeding fewer individuals, share with mates or neighbors or freeze leftovers for the approaching weeks. Alternatively, you should buy much less and modify the recipes as wanted.

If you happen to can’t get sure elements or are solely allowed to purchase a restricted quantity (right here in San Diego, it’s eggs and beans), be at liberty to maneuver issues round within the plan till you may get what you want. Or, simply sub one thing easy like your favourite cereal or open-faced sandwich. As all the time, the meal plans have PLENTY of wiggle room so that you can add snacks (I really like apples or bananas with peanut butter, a hand stuffed with combined nuts, hummus and veggies or gentle microwave popcorn), espresso, drinks, dessert, wine, and so forth.

If you happen to’ve received children at residence, take a look at these kid-friendly snacks:

To fulfill your candy tooth with out breaking your (calorie) financial institution, take a look at these EASY dessert choices with few elements:

Simply don’t neglect so as to add them to your fully complete grocery lists, that are additionally included beneath. For these hard-to-find elements, Amazon is my go-to. Simply remember that delivery occasions could also be longer than common due to elevated demand.

Final however not least, listed here are some further suggestions to assist maximize your elements and restrict waste, particularly throughout this CRAZY time:

  • Purchase entire produce (fairly than pre-cut): Pre-cut produce is admittedly handy however moisture tends to develop rapidly, which causes it to spoil extra quickly.
  • Wash your produce earlier than placing it away. It’s simply as essential to dry it effectively with a clear towel or simply air dry. Extra moisture (particularly in delicate produce comparable to berries or lower lettuce) may cause pre-mature spoilage.
  • Freeze any meat you aren’t going to prepare dinner inside a couple of days of buying. Ensure that to soundly defrost it as wanted. HERE are for some meals security suggestions from the USDA.
  • Purchase potted herbs when attainable. That means, you need to use a bit as you want it. If you happen to do purchase recent lower herbs, take a look at THESE suggestions from The Kitchn for storing and increasing their life.
  • If you happen to don’t have recent herbs available, you may, typically, substitute 1 teaspoon dry for each 1 tablespoon recent.
  • If you’re lacking an ingredient, take a look at THIS nice ingredient substitution checklist from America’s Take a look at Kitchen.

We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and assist flatten that curve!

(Aspect observe: in case you are retaining Kosher for Passover, I discovered THIS nice database that will help you discover meals that match the invoice)

We hope you might be all secure and effectively! Completely happy Cooking!

WW has modified their plan to now embody a Blue, Purple and Inexperienced Plan. All of the recipes on my weblog are up to date for the Blue plan. I’ve been updating all my recipes (over 2000) and have accomplished 2019 with the opposite two colours, and I’m working my means down so please be affected person.

Lastly, if you happen to’re on Fb be a part of the Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you may be a part of here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the email list, you may subscribe here so that you by no means miss a meal plan!

Additionally, if you happen to don’t have the Skinnytaste Meal Planner, now can be a good time to get one that will help you keep on observe! There was a print error final 12 months, but it surely’s good now! You possibly can order it here!

Week 1 (April 6-12)

MONDAY (4/6)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and ½ cup blueberries (0B 0G 0P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Lighter Baked Macaroni and Cheese (10B 10G 6P) with a inexperienced salad* (1G 1B 1P)
Totals: WW Factors 15B 26G 11P, Energy 875**

TUESDAY (4/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7B 7G 7P) (recipe x 2)
L: LEFTOVER Lighter Baked Macaroni and Cheese (10B 10G 6P) with 10 child carrots (0B 0G 0P)
D: Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce
avocado (1B 1G 1P)

Totals: WW Factors 20B 25G 16P, Energy 884**

WEDNESDAY (4/8)
B: Banana Bread Muffin in a Mug (2B 2G 2P) (recipe x 4) and a pear (0B 0G 0P)
L: Mayo-less Tuna Macaroni Salad (6B 6G 6P) (recipe x 2) and an orange (0B 0G 0P)
D: LEFTOVER Crock Pot Chicken Taco Chili Recipe (0B 5G 0P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1
ounce avocado (1B 1G 1P)

Totals: WW Factors 11B 16G 11P, Energy 862**

THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice entire grain toast (3B 3G 3P) and 1 cup entire strawberries (0B 0G 0P)
L: Air Fryer Chicken Nuggets (3B 5G 3P) with 2 tablespoons ketchup (2B 2G 2P) and an apple (0B 0G 0P)
D: Pasta Fagioli Soup (5B 7G 5P)

Totals: WW Factors 13B 21G 13P, Energy 885**

FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice entire grain toast (3B 3G 3P) and 1 cup entire strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 child carrots (0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) with ½ cup brown rice (3B 3G 0P)

Totals: WW Factors 12B 21G 9P, Energy 840**

SATURDAY (4/11)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Loaded Baked Potato Soup (5B 6G 4P)
D: ORDER IN!

Totals: WW Factors 11B 12G 8P, Energy 425**

SUNDAY (4/12)
B: Hot Cross Buns (7B 8G 7P) with an orange (0B 0G 0P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with 1 ½ cups combined greens (0B 0G 0P) and 1 tablespoon gentle
French dressing (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) with String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Factors 24B 27G 21P, Energy 943**

*Inexperienced salad consists of 5 cups combined greens, ½ cup every: diced tomato, carrots, cucumber, and a couple of scallions with ¼ cup gentle French dressing.

Week 2 (April 13-19)

MONDAY (4/13)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P) (recipe x 4)
L: BBQ Chicken Quesadilla (5B 7G 6P) (recipe x 4) with 10 child carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)

Totals: WW Factors 17B 21G 17P, Energy 957*

TUESDAY (4/14)
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: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) (recipe x 2) with 2 corn tortillas (3B 3G 3P), 2
tablespoons shredded cheese (2B 2G 2P), ¼ cup chopped lettuce (0B 0G 0P) with Cilantro Lime Cauliflower “Rice”
(1B 1G 1P)

Totals: WW Factors 19B 21G 19P, Energy 1,030*

WEDNESDAY (4/15)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: LEFTOVER Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2B 2G 2P) over 2 cups chopped romaine (0B 0G
0P), ¼ cup corn (0B 0G 0P), 2 tablespoons shredded cheese (2B 2G 2P), and ¼ cup salsa (0B 0G 0P)
D: One Pot Spaghetti and Meat Sauce (8B 8G 4P) with a inexperienced salad** (1B 1G 1P)
Totals: WW Factors 22B 22G 18P, Energy 970*

THURSDAY (4/16)
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: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and a pear (0B 0G
0P)
D: Inside Out Turkey Cheeseburgers (8B 3G 8P) with Skinny Garlic Parmesan Fries (6B 6G 2P) (recipe x 4)

Totals: WW Factors 25B 22G 21P, Energy 1,108*

FRIDAY (4/17)
B: PB & J Smoothie (9B 9G 9P) (recipe x 4)
L: Chickpea Tuna Salad (0B 8G 0P) (recipe x 2)
D: Air-Fryer Salmon with Maple Soy Glaze (2B 7G 2P), ¾ cup brown rice (5B 5G 0P) and Sautéed Brussels Sprouts
(1B 1G 1P)

Totals: WW Factors 17B 30G 12P, Energy 1,033*

SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons gentle cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!

Totals: WW Factors 7B 12G 7P, Energy 549*

SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons gentle cream cheese (3B 3G 3P) and an
orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: 2 Vegetarian Butternut Squash and Black Bean Enchiladas (6B 6G 6P) with ½ cup corn (0B 0G 0P)

Totals: WW Factors 13B 18G 13P, Energy 997*

*That is only a information, girls ought to goal for round 1500 energy per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

**Inexperienced salad 5 cups romaine, ½ cup every: diced tomato, carrots, cucumber, and a couple of scallions with ¼ cup gentle French dressing.

*Google Doc

[ad_2]

Source link

Related posts
Healthy Foods

Perfect Grilled Salmon (Works Every Time!) – A Couple Cooks

[ad_1] Right here’s find out how to make the very best grilled salmon! It’s completely tender…
Read more
Healthy Foods

Protein Bars Recipe – Just 4 Ingredients!

[ad_1] The right way to make protein bars at dwelling in 5 scrumptious flavors – with NO baking…
Read more
Healthy Foods

Homemade Hamburger Buns Recipe - Love and Lemons

[ad_1] When you strive these selfmade hamburger buns, you may by no means use retailer purchased…
Read more

Leave a Reply

Your email address will not be published. Required fields are marked *

Some Best Selling CBD Products