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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
We are 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.
Hi there. I’m Danielle Hazard (@true-eats on IG and True Eats on Facebook), and I’ve had the pleasure of working with Gina for the past 5 + years, helping with weekly meal planning, recipe development and testing, and cooking tips for all things Skinnytaste.
WHAT a crazy time we are living through, right?!?! Here, in California, we are only allowed to leave our home to shop for essentials until further notice. Also, experts recommend we shop for 2 weeks of groceries at a time to limit trips. That being said, Gina and I thought it would be a good idea to create a meal plan to work around these restrictions to make meal planning easier for YOU. What’s different this week?
The Details…
We are 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. Since most are required to work from home AND kids are out of school, we’re feeding our loved ones at home ALL DAY. So, rather than sticking to our usual weekday breakfast and lunches for one, we’ve chosen recipes, for all meals, that feed 4. If you’re feeding fewer people, share with friends or neighbors or freeze leftovers for the coming weeks. Alternatively, you can buy less and adjust the recipes as needed.
If you can’t get certain ingredients or are only allowed to buy a limited amount (here in San Diego, it’s eggs and beans), feel free to move things around in the plan until you can get what you need. Or, just sub something simple like your favorite cereal or open-faced sandwich. As always, the meal plans have PLENTY of wiggle room for you to add snacks (I love apples or bananas with peanut butter, a hand full of mixed nuts, hummus and veggies or light microwave popcorn), coffee, beverages, dessert, wine, etc.
If you’ve got kids at home, check out these kid-friendly snacks:
- Mango-Raspberry Fruit Roll-Ups
- Donut-Shaped Apple Snacks
- Rainbow Fruit Skewers with Yogurt Fruit Dip
- Ricotta Chocolate Chip Muffins
- Roasted Chickpea Snack
To satisfy your sweet tooth without breaking your (calorie) bank, check out these EASY dessert options with few ingredients:
- 3-Ingredient Nut Butter Cookies
- Dark Chocolate Nut Clusters with Sea Salt
- Guilt-less Banana Ice Cream
- Baked Apples
- No Bake Cheesecake
Just don’t forget to add them to your completely comprehensive grocery lists, which are also included below. For those hard-to-find ingredients, Amazon is my go-to. Just be aware that shipping times may be longer than usual because of increased demand.
Last but not least, 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.
We’ve included some Easter/Passover favorites on Sunday so please STAY HOME and help flatten that curve!
(Side note: if you are keeping Kosher for Passover, I found THIS great database to help you find foods that fit the bill)
We hope you are all safe and well! Happy Cooking!
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 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 green salad* (1G 1B 1P)
Totals: WW Points 15B 26G 11P, Calories 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 baby 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 Points 20B 25G 16P, Calories 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 Points 11B 16G 11P, Calories 862**
THURSDAY (4/9)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole 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 fa*gioli Soup (5B 7G 5P)
Totals: WW Points 13B 21G 13P, Calories 885**
FRIDAY (4/10)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup whole strawberries (0B 0G 0P)
L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P) (recipe x 2) with 10 baby 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 Points 12B 21G 9P, Calories 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 Points 11B 12G 8P, Calories 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 mixed greens (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) withString Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 24B 27G 21P, Calories 943**
*Green salad includes 5 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
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 baby carrots (0B 0G 0P)
D: Easiest Pasta and Broccoli Recipe (8B 8G 8P)
Totals: WW Points 17B 21G 17P, Calories 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 Points 19B 21G 19P, Calories 1,030*
WEDNESDAY (4/15)
B: (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 green salad** (1B 1G 1P)
Totals: WW Points 22B 22G 18P, Calories 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 Points 25B 22G 21P, Calories 1,108*
FRIDAY (4/17)
B: (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 Points 17B 30G 12P, Calories 1,033*
SATURDAY (4/18)
B: Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B
0G 0P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!
Totals: WW Points 7B 12G 7P, Calories 549*
SUNDAY (4/19)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) (recipe x 2) with 2 tablespoons light 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 Points 13B 18G 13P, Calories 997*
*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.
**Green salad 5 cups romaine, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette.
Shopping List (April 6-12)
Produce
- 2 small, 4 medium (very ripe) and 2 large bananas
- 8 medium oranges
- 4 medium and 1 large pear (any variety)
- 4 medium apples
- 2 (1-pound) clamshells fresh strawberries
- 1 dry pint fresh blueberries
- 1 (2 pound) bag baby carrots
- 1 medium bunch/bag carrots
- 2 pounds red potatoes
- 1 small head cauliflower
- 2 medium Russet potatoes
- 2 medium heads garlic
- 1 pound string beans
- 1 small cucumber
- 1 small bunch broccoli florets
- 1 small bunch celery
- 1 small bunch scallions
- 2 medium (5-ounce) ripe Hass avocados
- 1 (1-pound) clamshell baby spinach
- 1 (1-pound) clamshell baby arugula
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/package fresh sage (can sub 2 teaspoons parsley in Tuscan Shrimp, if desired)
- 1 medium vine-ripened tomato
- 1 small red onion
- 4 large white onions
- 1 small and 2 medium yellow onions
Meat, Poultry and Fish
- 2 ½ pounds boneless, skinless chicken breasts
- 1 pound large peeled and deveined shrimp
- 1 (5-pound) beef brisket
- 9 ounces uncured ham steak
- 1 package center-cut bacon
Grains*
- 1 package unbleached, all-purpose flour
- 1 package (high fiber, whole wheat or regular) elbow pasta
- 1 package ditalini (or other small) pasta
- 1 package seasoned whole wheat bread crumbs
- 1 package plain panko breadcrumbs
- 1 loaf sliced whole grain bread
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 package 6-inch tortillas (I like Siete gluten-free grain-free cassava tortillas)
- 1 container quick oats
- 1 package matzoh meal (optional for brisket, if keeping kosher)
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
- Vanilla extract
- Apple cider vinegar (I like Braggs)
- Red wine vinegar
- Basil
- Parsley
- Oregano
- Balsamic vinegar
- Pure maple syrup
- Cinnamon
- Garlic powder
- Light vinaigrette (or make your own with ingredients in list)
- Ground ginger
- Cumin
- Chili powder
- Onion powder
- Paprika
- Ketchup
- Nutmeg
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (24-pack) PLUS ½ dozen large eggs
- 1 box butter
- 1 (4-ounce) package reduced fat crumbled feta cheese (can sub Parmesan in Tuscan Shrimp, if
- desired)
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (1-pound) bag reduced fat shredded cheddar cheese
- 1 (8-ounce) bag mozzarella cheese
- 1 quart skim milk
- 1 pint unsweetened almond milk
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 small block swiss cheese
- 1 quart 2% milk
- 1 pint half and half
- 1 small tub light sour cream
Frozen
- 1 (10-ounce) bag strawberries
- 1 (10-ounce) bag corn kernels
Canned and Jarred
- 2 (15-ounce) cans chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can no salt added PLUS 1 (15-ounce) cannellini beans
- 2 (5-ounce) cans albacore tuna in water
- 1 (4-ounce) can chopped green chilies
- 2 (10-ounce) cans diced tomatoes with chilies
- 2 (15-ounce) cans tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 jar capers
- 1 (32-ounce) carton beef broth
- 1 (15-ounce) can chicken broth
- 2 (32-ounce) carton chicken or vegetable broth
- 1 jar peanut or almond butter
Misc. Dry Goods
- 1 small bag raw sugar
- 1 small package powdered sugar
- Baking powder
- 1 small bag chopped walnuts
- 1 small package raisins (if buying from bulk bin, you need 3 tablespoons)
- Optional toppings for Banana Bread Muffins: mini chocolate chips, sprinkles, hemp seeds
- Optional toppings Smoothie Bowls: slivered almonds, chia seeds or flax seeds
*You can buy gluten free, if desired
Shopping List (April 13-19)
Produce
- 4 medium (ripe) bananas
- 4 medium apples (any variety)
- 8 medium pears (any variety)
- 8 medium oranges
- 2 medium limes
- 1 small jalapeno
- 1 ½ pounds (4) Russet or Yukon Gold potatoes
- 1 medium head cauliflower
- 2 pounds broccoli florets
- 2 medium heads garlic
- 1 medium shallot
- 1 medium bunch scallions
- 1 pound Brussels sprouts
- 1 small bag baby carrots
- 2 medium carrots
- 1 small cucumber
- 1 medium butternut squash
- 3 large heads (not just hearts) Romaine lettuce
- 1 large bunch cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container basil
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 medium red onion
- 1 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package sliced salami (or deli meat of your choice)
- 3 ¾ pounds boneless, skinless chicken thighs
- ¾ pounds boneless, skinless chicken breasts
- 1 pound 90% lean ground beef
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) wild salmon fillets
Grains*
- 1 small container quick oats
- 1 large box Triscuit crackers
- 1 small package corn tortillas
- 1 small package large (high fiber) flour tortillas (such as Ole Xtreme)
- 1 package medium size low-carb whole wheat flour tortillas (such as La Tortilla Factory)
- 1 package small whole wheat hamburger buns (I like Martin’s)
- 1 package small pasta, such as shells or elbows
- 1 package whole wheat or regular spaghetti
- 1 package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
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
- Cinnamon
- Garlic powder
- Onion powder
- BBQ sauce
- Adobo seasoning (can sub kosher salt, if desired)
- Cumin
- NuNaturals Vanilla Liquid Stevia (or sweetener of your choice)
- Light vinaigrette (or make your own with ingredients in list)
- Yellow mustard (optional for Cheeseburger)
- Red wine vinegar
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
- flakes, dried onion flakes
- Pure maple syrup
- Reduced sodium soy sauce*
- Oregano
- Annatto (or Spanish paprika)
- Better than Bouillon chicken flavor
- Sriracha sauce
- Chili powder
- Chipotle chili powder
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 package reduced fat sliced cheddar cheese
- 1 package sliced pepper jack cheese (or cheese of your choice)
- 1 (8-ounce) package reduced fat shredded Mexican cheese blend
- 1 (8-ounce) package shredded cheddar cheese
- 1 (8-ounce) tub light cream cheese
- 1 medium wedge Parmesan cheese
- ½ gallon unsweetened vanilla almond milk
- 2 (32-ounce) containers nonfat plain Greek yogurt (I like fa*ge or Stonyfield)
Frozen
- 2 ¼ pounds sliced strawberries
- 1 (1-pound) package blueberries
- 1 medium bag frozen corn
Canned and Jarred
- 1 (10-ounce) can tomatoes with green chilies
- 1 (28-ounce) can crushed tomatoes
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can reduced sodium black beans
- 1 small jar capes
- 1 jar peanut butter
- 1 large jar chunky salsa
- 1 (15-ounce) can reduced sodium chicken broth
- 1 small can/jar chipotle chilis in adobo
- 1 (15-ounce) can tomato sauce
- 2 (6-ounce) cans albacore tuna in water
- 1 jar sliced pickles (optional for Cheeseburgers)
Misc. Dry Goods
- 1 medium bag chopped pecans
- Baking powder
- 1 (1-pound) bag dry lentils
*You can buy gluten free, if desired
