Don’t wait until you’re thirsty. Keep water near you. Always.
The heat wave is real. And by real I mean brutal. Your body is leaking water through sweat at a alarming rate. Stop ignoring it. Chug fluids. Toss some lemon, lime or berries in the bottle if plain water bores you. Eat water-rich foods like watermelon or cucumbers. Hydration isn’t a suggestion during this heat index it is survival.
No one wants to stand over a hot oven right now. The idea sounds punitive. Skip it. The plan features no-cook or low-cook wins. Think Tuna and White Bean Salads or Italian Sub Salads. High protein. Full flavor. Zero kitchen temperature spike. Perfect for when you just want to survive lunch.
If you are new here the meal plans are guides. Not rules. They are flexible. Add coffee. Wine. Dessert. Swap a dinner for whatever you fancy. Search the index for other ideas. But here is the baseline aim for at least 1500 calories a day. Your needs will vary by age weight goals etc.
There is a grocery list included. It saves time. Money. And the sanity that dissolves in chaotic supermarket aisles. Buy what you need once. Dine out less. Waste nothing.
Join the Skinnytaste Facebook Community to share photos and ideas. Subscribe to the email list if you hate missing a weekly drop. Buy the planner if you need physical structure. Amazon, Barnes & Nobles or Indie Bound work.
How The Plan Works
Breakfast and lunch are sized for one. Dinners serve a family of four. Leftovers happen. Use them for Tuesday’s lunch or a mid-week dinner. The calorie counts are guides. Women generally target around 1500 but check a calculator for your specific metrics.
MONDAY (7/6)
- B: Tres Leches Overnight Oats
- L: Grilled Chicken Salad with Cilantro lime Dressing
- D: Black Bean Burgers with Chipotle mayo plus Warm Mexican Corn Salad
- Total: 1,179 cal
TUESDAY (7/7)
- B: Tres Leches Overnight Oats
- L: Grilled Chicken Salad with Cilantrolime Dressing
- D: Carne Asada Steak Salad (make x2)
- Total: 1,053 cal
WEDNESDAY (7/8)*
- B: High Protein Scrambled Eggs w/ Cottage Cheese (1/2 recipe). 1 slice whole grain toast. 1 cup strawberries.
- L: Grilled Chicken Salad with Cilantrolimie Dressing
- D: Chicken Meatballs w/ Pesto White Bean Purée. Orzo with Zucchini and Tomato.
- Total: 1,186 cal
THURSDAY (7/
- B: Tropical Chia Puddin Bow
- L: Grilled Chicken Salad wit Cilantroli Dressin
- D: Orecchiet with Sau
-
Total: 1
-
Total: 1,
FRIDAY (7/
-
Total: 1,
-
Total: 1,
Shopping List
The list is exhaustive. Print it. Bring it. Stick to it.
Produce
- 1 container strawberries (12oz)
- 2 dry pints blue berries
- 1 med kiew
- 3 sm mangos
- 1 lrg peach
- 2 lrg banan
- 4 lrg lemon
- 9 med limes
- 2 sm avocados
- 1 pre-made guacamole OR ingredients
- 1 lrg head garlic
- 1 piece fresh ginger (1in) OR tube
- 1 med jalapeo
- 1 med bell peeper
- 3 mini cukes (Persian)
- 1.5 lb zucchini
- 1 sm bunch celery
- 1 sm head broccoli
- 1 lrg bunch broccoli ra
- 1 lb asparagus
- 1 bag baby carots
- 4 ears corn
- 5 bunches scallons
- 1 sm head icerg letuc
- 2 med + 1 lrg Rom
- 1 clamsh mixed green
- 1 lrg ciantro
- 1 sm bu basl
- 1 pt chrry tomao
- 4 med + 1 vine tomato
- 1 plum Campari tom
- 1 Pico Gallo OR ingr
Meat/Fish
- 1 lb skinless chsn brests
- 1.5 l
- Total: 1
Condiments/Spices
-
Total: 1
-
Total: 1
-
Total: 1
Dairy/Misc Fridge
- Total: 1
Grains*
-
Total: 1
-
Total: 1
Canned/Jarred
-
Total: 1
-
Total: 1
Dry Goods
- Total: 1
