Zojirushi NS-ZCC10 Rice Cooker 14-Day Healthy Meal Plan (May 4- May 17)

Zojirushi NS-ZCC10 Rice Cooker 14-Day Healthy Meal Plan (May 4- May 17)

Zojirushi NS-ZCC10 Rice Cooker

posted May 2, 2020 by Gina

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.

Zojirushi NS-ZCC10 Rice Cooker Zojirushi NS-ZCC10 Rice Cooker 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!

Zojirushi NS-ZCC10 Rice Cooker 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.

Zojirushi NS-ZCC10 Rice Cooker 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.

Zojirushi NS-ZCC10 Rice Cooker 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.

Zojirushi NS-ZCC10 Rice Cooker 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.

*Google doc

posted May 2, 2020 by Gina

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