10 breakfast and brunch recipes that work for any time of day | National News

10 breakfast and brunch recipes that work for any time of day | National News

World Liver Day 2023: 6 amazing recipes to reverse fatty liver

World Liver Day 2023: 6 amazing recipes to reverse fatty liver

Fatty liver has become a growing cause of concern due to the increasingly inactive lifestyle we all are leading and indulging in comfort food in between the meals – thus eating more than our body requires. While our liver needs some amount of fat to carry on its operations, more than 5{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of fat weight could be deadly. Around 40{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of Indians have non-alcoholic fatty liver but most of them remain unaware due to lack of symptoms in initial stages. Continuing with the unhealthy habits could worsen liver health to the extent that it can cause life threatening health conditions like cirrhosis on cancer. Fatty liver can be reversible until it is too advanced to cure. (Also read: World Liver Day 2023: Signs of fatty liver on your face, eyes and skin)

Around 40{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of Indians have non-alcoholic fatty liver but most of them remain unaware due to lack of symptoms in initial stages.(Khushboo Jain Tibrewala)
Around 40{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of Indians have non-alcoholic fatty liver but most of them remain unaware due to lack of symptoms in initial stages.(Khushboo Jain Tibrewala)

“Fatty liver is completely reversible for a long time. Only once the damage transforms into actual physical scarring and cirrhosis, does the damage become irreversible. Nearly 40{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of Indians have some or the other Non-Alcoholic fatty liver stage today. The key reason for such high numbers is quite simple really. It’s our lifestyle. We are eating more than ever before, our food is more processed than ever before, we are seated most of the day, our sleep schedules are not in sync with our circadian rhythm anymore, and we are putting in more toxins through pollution, chemical-laden body products, food additives and more. All of this coupled with the increased prevalence of insulin resistance, type 2 diabetes, obesity, and dyslipidaemia have come together to cause this alarming rise in fatty liver,” says Khushboo Jain Tibrewala.

On the occasion of World Liver Day, Khushboo Jain Tibrewala has launched Fatty Liver Guide, a guide with all the information for better liver health. Here are 6 recipes that can help you reverse fatty liver.

1. Moong Dal Idli

Moong Dal Idli

Idli is traditionally made using rice and black gram. The grains are soaked, ground into a paste, and then kept for fermentation for 8-10 hours. This traditional recipe itself is quite nourishing. However, for those of us who are trying to curb our carbohydrate intake, this version of the recipe is a great choice.

The overnight soaking and fermentation improve the nutritional content as well as the bioavailability of the nutrients present in the dals. Also, legumes are notorious for their lectin content (anti-nutrients). However, the processing in this recipe will reduce their lectin content considerably, making it easy to digest as well as richer in protein content.

Serves: 4 | Lunch, Dinner

Ingredients

1 cup Moong Dal

1/3 cup Urad Dal

Salt, to taste

Ghee

Method:

– Wash and soak the dals separately for 12 hours.

– During this time change the water once.

– Grind the two dals separately and then mix.

– Mix in salt.

– Keep them to ferment for 8-10 hours.

– Steam them in an Idli maker.

– Once done, rub some ghee on the hot Idlis, remove it from the Idli maker, and serve.

2. Raw Garlic Chutney

This recipe is one of the simplest, quickest and most delicious ways of eating garlic. It goes really well with dhokla, rice, idli, etc.

Ingredients

8-10 cloves Garlic

1 tsp Red Chilli Powder

1 tsp Filtered Groundnut Oil

Method:

– Peel and crush raw garlic in a mortar and pestle.

– Add chilli powder and continue grinding.

– Once it becomes a fine paste, transfer the paste to a serving bowl and mix in the oil.

– The chutney is ready to use.

3. Antioxidant salad

Antioxidant salad

Ingredients

Fistful of Baby Spinach

Fistful of Arugula

1/2 cup Steamed Beetroot

1/2 cup Roasted Pumpkin

1/2 cup Cucumber

1/4 cup Pickled Onions

1/4 cup Crushed Walnuts

1/2 cup boiled Chickpeas

Dressing:

1 tbsp Olive Oil

3 tbsp Balsamic Vinegar

Salt

Pepper

Basil leaves

Method:

– Toss everything together and your salad is ready.

4. Liver-friendly green chutney

This chutney is good for the entire family. Coriander, celery, garlic, curry leaves and ginger provide nutrients that support natural detoxification processes of the liver. Sesame is a great source of calcium. The herbs all provide lots of iron. Amla, as well know, is the best source of Vitamin C.

Ginger is anti-inflammatory and stimulates the release of gastric juices in the stomach. Kala namak is a digestive. Chillies boost metabolism. Long story short, this recipe is like a multinutrient supplement but tasty and unprocessed.

Ingredients

1 small bunch Coriander leaves, with stalks

Handful of Mint Leaves

Handful of Curry Leaves

3 tbsp Sesame seeds, soaked overnight

2-3 stalks Celery leaves

Lime juice or 3 Amla or Raw Mango

1 inch pc of Ginger

3-4 cloves of Garlic

Kala namak

2-3 green chillies

Method:

– Soak the sesame seeds overnight.

– Cut amla into small wedges.

– Blend everything together, you can add a little water for consistency.

– Adjust the taste for salt, spicy and tangy.

– Keep this in an airtight container and finish within 3-4 days. If you can make it fresh daily, then that will be the best.

5. Detox Khichdi

Detox Khichdi

Ingredients

White Rice – 1 fistful per person

Moong Dal – 2 fistfuls per person

Chopped Greens (spinach, radish, carrot tops, beet greens, cauliflower greens,

fenugreek, malabar spinach, amaranth leaves) – 1 cup per person

Grated Cucurbit Vegetable (bottle gourd, ridge gourd, pumpkin, ash gourd,

baby watermelon, zucchini, snake gourd, butternut squash) – 1 cup

Garlic – 2 gloves

Ginger – 1-inch PC

Clove – 1

Black Peppercorn -2

Salt

Haldi

Water – 1/2 cup per person, approx

Grated Coconut – 1 tbsp per person

Coriander leaves – 1 tbsp per person

Ghee – 11 tsp per person

Method

– Soak the rice and dal mix for 6-8 hours.

– In a stock pot, place all the ingredients except coconut, coriander and ghee.

– Once everything starts boiling vigorously, slow the flame, cover the pot and let this simmer for about 20-25 minutes, stirring occasionally.

– Once the rice and dal are cooked thoroughly, switch the flame, cover the pot and let this sit for a few minutes.

– While eating, top the khichdi with ghee, grated coconut and coriander leaves.

– Eat this with the Green Chutney mentioned above.

6. Mulethi Tea

Ingredients

Mulethi Root – 2 cm pc

Fennel Seeds – 1 tsp

Ginger – 1 inch

Water – 500 ml

Method:

– Boil all the ingredients in water, on a medium flame for 3-4 minutes.

– Strain and drink

7 Day Healthy Meal Plan (April 17-23)

7 Day Healthy Meal Plan (April 17-23)
This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day Healthy Meal Plan (April 17-23)

Looking for quick lunch ideas? Try my Tuna Sandwich with Avocado or my Air Fryer Salmon Fish Sandwich. Want to meal prep? Check out my Honey Sriracha Chicken and Broccoli Meal Prep Bowls and my Tofu Poke Bowl. What’s your favorite?

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (4/17)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Spicy Gochujang Tofu Bowls (recipe x 2)

Total Calories: 984*

TUESDAY (4/18)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Slow Cooker Chicken Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,046*

WEDNESDAY (4/19)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Sloppy Joe on a whole wheat bun with a green salad**
Total Calories: 915*

THURSDAY (4/20)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: LEFTOVER Sloppy Joe Recipe on a whole wheat bun with a green salad
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 965*

FRIDAY (4/21)
B: Green Smoothie Bowl
L: LEFTOVER Sloppy Joe on a whole wheat bun with a green salad
D: Gochujang-Glazed Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,195*

SATURDAY (4/22)
B: Asparagus Frittata with 1 cup mixed berries
L: Chicken and Lentil Soup with a whole grain roll
D: DINNER OUT

Total Calories: 680*

SUNDAY (4/23)
B: Banana Nut Protein Oats (recipe x 4)
L: LEFTOVER Chicken and Lentil Soup with a whole grain roll
D: The Best Turkey Meatloaf and Garlic Roasted Cauliflower

Total Calories: 1,130*

*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 includes 9 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons light vinaigrette.  Set aside 2 servings (with dressing on the side) for Thurs/Fri lunch.

*Google doc

7 Day Healthy Meal Plan (April 10-16)

7 Day Healthy Meal Plan (April 10-16)
This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day Healthy Meal Plan (April 10-16)

Asparagus always makes me think of spring! In case you missed my post earlier this week, check out these 23 Easy Asparagus Recipes which has some of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have an air fryer, you will love this Air Fryer Rotisserie Chicken (which can also be baked in the oven)!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Veggie Lo Mein

Total Calories: 908*

TUESDAY (4/11)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Enchilada Turkey Meatloaf with Cilantro Lime Rice
Total Calories: 1,036*

WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and String Beans with Garlic and Oil (recipe x 2)

Total Calories: 1,197*

THURSDAY (4/13)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette
D: LEFTOVER Baked Chicken Parmesan Recipe with 1 cup whole wheat pasta and String Beans with Garlic and Oil

Total Calories: 1,197*

FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg Tomato and Scallion Sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup

Total Calories: 1,091*

SATURDAY (4/15)
B: Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Sub Broccoli Salad
D: DINNER OUT

Total Calories: 571*

SUNDAY (4/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air Fryer Rotisserie Chicken with Perfect Baked Potato and Parmesan Asparagus Fries

Total Calories: 1,019*

*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

7 Day Healthy Meal Plan (April 3-9)

7 Day Healthy Meal Plan (April 3-9)
This post may contain affiliate links. Read my disclosure policy.

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

I can’t believe Easter is already here, 2023 is flying by! Looking for a new brunch recipe this year? Try my Artichoke Pie, Bacon Spinach Breakfast Casserole or make a fancy bagel board! If you want something to make in the air fryer these Prosciutto wrapped figs are delicious. I wish everyone a Happy Easter and a Happy Passover!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (4/3)
B: Tropical Chia Pudding Breakfast Bowl*
L: Orange and Arugula Salad with Red Onion and Gorgonzola with 4 ounces cooked chicken breast*
D: Greek Mac and Cheese with Spring Pea Soup with Fresh Herbs
Total Calories: 1,171**

TUESDAY (4/4)
B: Tropical Chia Pudding Breakfast Bowl
L: LEFTOVER Greek Mac and Cheese
D: Turkey Enchilada Stuffed Poblanos Rellenos with Fiesta Lime Rice
Total Calories: 1,032**

WEDNESDAY (4/5)
B: Tropical Mango Blueberry Lassi with 2 hard-boiled eggs
L: LEFTOVER Greek Mac and Cheese
D: Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad

Total Calories: 1,157**

THURSDAY (4/6)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D: LEFTOVER Braised Brisket with Potatoes and Carrots with LEFTOVER Kale and Brussels Sprouts Salad

Total Calories: 1,164**

FRIDAY (4/7)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Baked Shrimp Hero with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light vinaigrette dressing

Total Calories: 1,184**

SATURDAY (4/8)
B: Banana Nut Pancakes with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Loaded “Nacho” Chicken Tostadas
D: DINNER OUT

Total Calories: 564**

SUNDAY (4/9)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Asparagus and Feta Tartlet with Phyllo Crust
D: Apricot-Rum Glazed Spiral Ham with Cream of Asparagus Leek Soup with Creme Fraiche and Layered Potato Cups with Spring Herbs and Leeks

Total Calories: 860**

*Prep Chia Pudding and chicken for Monday on Sunday night.
**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

7 Day Healthy Meal Plan (March 26-April 2)

7 Day Healthy Meal Plan (March 26-April 2)
This post may contain affiliate links. Read my disclosure policy.

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

As spring and warmer weather get closer every day, my salad cravings (and visions of farmers markets) begin. I love a good salad! In addition to the salads in this weeks meal plan, some of my other favorites are Salmon Caesar Salad, Chopped Feta Salad and my Chickpea Tuna Salad.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (3/27)
B: High Protein Oat Waffles* with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,281**

TUESDAY (3/28)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1 ounce avocado

Total Calories: 1,104**

WEDNESDAY (3/29)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1ounce avocado

Total Calories: 1,125**

THURSDAY (3/30)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**

FRIDAY (3/31)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato and Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,064**

SATURDAY (4/1)
B: Savory Steel Cut Oatmeal (recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER OUT

Total Calories: 604**

SUNDAY (4/2)
B: Breakfast Pizza
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,081**

*Can make waffles Sunday night and freeze any left over, 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.

#Double dough recipe for breakfast Sunday.

*Google doc