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Weekly Meal Plan 4.12.26 – WellPlated.com

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By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.

Weekly meal plan with images of avocado pasta, stuffed peppers, lemon chicken, zucchini stir fry, tacos, and lemonade.
A digital recipe organizer showing a shopping list and a collection of saved dessert recipes with images.A digital recipe organizer showing a shopping list and a collection of saved dessert recipes with images.

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Weekly Meal Plan

Grocery Costs

  • Avocado Pasta: $11.69—$2.98 per serving
  • Mexican Stuffed Peppers: $13.64—$3.41 serving
  • Sheet Pan Lemon Chicken: $13.02—$3.26 per serving
  • Zucchini Stir Fry: $11.18—$2.80 per serving
  • Vegetarian Tacos: $9.86—$2.47 per serving
  • Lavender Lemonade: $6.48—$1.08 per serving

Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.


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Weekly Meal Plan Frequently Asked Questions

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Click here to sign up to receive our Weekly Meal Plans straight to your inbox each Sunday. You’ll need to create an account to save them to your recipe box.

I Have a Big Family – Can I Adjust How Many People I am Planning For?

Yes! Our Weekly Meal Plans are created with a family of 4 in mind. To adjust this to fit the needs of your family, simply press the “+” or “-” symbols underneath each dish to adjust the servings amounts. Doing this will also automatically update your shopping list. You can also adjust serving amounts in the shopping list. For help with this, click here for tutorials. Still stuck? Reach out to us at hello@wellplated.com.

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Access your recipes here, or navigate to My Recipes in the site menu bar.

Why Should I Meal Plan?

Do you ever catch yourself asking “what should we have for dinner?” multiple times a week? By utilizing our Healthy Meal Plans – ask no more! Meal planning for yourself and a family can be a burdensome task, so let us help! When you follow a weekly meal plan, you can streamline your groceries, use up leftovers in a timely manner, maintain healthy (but delicious!) eating habits, and save time and money each week.

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🔥Day 24 – Weight Loss Challenge✨#shorts #trending #viral #weightloss #tamil | Pournami Sreejith

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🔥Day 24 – Weight Loss Challenge✨#shorts #trending #viral #weightloss #tamil | Pournami Sreejith

Sharing my what I eat in a day 🍽️, workouts 🏋️‍♀️, and daily habits 🌱 as part of my personal fitness journey.

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This content is for general guidance and motivation 💫.

Anyone can follow, but if you have medical conditions like PCOD 🩺, thyroid 🧬, diabetes 🍬, etc., please consult a doctor or nutritionist 👩‍⚕️👨‍⚕️ for a personalized plan.

I’m sharing common day-to-day foods 🍽️🥗, so if you have allergies ⚠️ or intolerances ❌, make adjustments accordingly.

Listen to your body 🧘‍♀️, prioritize your health ❤️💪, and enjoy the journey ✨

Follow along if you’re starting your journey too 🤍✨

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Oatmeal Smoothie For Weight Gain

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How To Make Oats Smoothie For Weight Gain.

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Safe and Healthy Weight Loss During Pregnancy: Tips and Guidelines

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Discover the safe and effective ways to maintain a healthy weight during pregnancy. Learn why it’s important not to aim for drastic weight loss and find out the maximum recommended weight loss limit. Stay informed and make the best choices for you and your baby. #PregnancyWeightLoss #HealthyPregnancy #SafeWeightLoss #PregnancyFitness #HealthyLifestyle #WeightLossTips #PregnancyHealth #BabyBumpGoals #PregnancyJourney #FitMom

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Sushruta Samhita Uttaratantra Chapter 56 Udavarta Pratişedha(Treatment of Gastroenteritis)


AIAPGET Points

        Amajirna leads to Visuchika. Visthabdhajirna leads to Alasaka. Vidagdhajirna causes Vilambika.

        Vilambika is a disease in which the food vitiated by kapha and vata does not come out either from upward (mouth) or downward (anus) routes. It will stay in the abdomen for long periods of time and trouble the person. Ref – Su.Ut.56/9

        In treatment of Visuchika, Dahana or Agnikarma has been indicated to be done to the HEEL with heated iron. (Su.Ut.56/12)

        Kshara Agada has been prescribed in the treatment of Visuchika.

        Kalyanaka Lavana described in the Treatment of Vata Roga has also been indicated in the treatment of Visuchika.

        Vyoshadi Anjana has been prescribed in the treatment of Visuchika. Su.Ut.56/18

        Purisha-Mutra Stambha and Shakrd-Vamana are the symptoms of Purishaja Anaha.

 

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The 56th chapter of Uttaratantra of Sushruta Samhita is named as Pratişedha Pratiședha. This chapter deals with Treatment of Gastroenteritis.

अथातो विसूचिकाप्रतिषेधमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Visciuka pratiṣedha- treatment of Gastroenteritis as revealed by the venerable Dhanvantari.

अजीर्णमामं विष्टब्धं विदग्धं च यदीरितम् |
विसूच्यलसकौ तस्माद्भवेच्चापि विलम्बिका ||३||

Visucika, Alaska and Vilambika arise from the three kinds of ajirna – indigestion namely – Amajirna, Visthabdhajirna and Vidagdhajirna.

Causes and pathogenesis of Visucika

सूचीभिरिव गात्राणि तुदन् सन्तिष्ठतेऽनिलः |
यस्याजीर्णेन सा वैद्यैरुच्यते ति विसूचिका ||४||
न तां परिमिताहारा लभन्ते विदितागमाः |
मूढास्तामजितात्मानो लभन्ते कलुषाशयाः ||५||

Consequent to ajirna, vata gets aggravated and gives rise to pricking pain in the body. Physicians call this condition Visucika.

This disease will not affect the persons who consume foods in proper quantities as permitted by the texts and adhere to the proper regimens of foods. On the other hand, it will affect those persons who do not have control over themselves and also vitiate their stomach with unhealthy foods.

Lakşana – clinical features

मूर्च्छातिसारौ वमथुः पिपासा शूलं भ्रमोद्वेष्टनजृम्भदाहाः |
वैवर्ण्यकम्पौ हृदये रुजश्च भवन्ति तस्यां शिरसश्च भेदः ||६||

Below mentioned are the symptoms of Visucika –

        fainting,

        diarrhoea,

        vomiting,

        thirst,

        abdominal pain,

        giddiness,

        rigidity of extremities,

        excessive yawning,

        feeling of burning sensation,

        discolouration,

        shivering,

        pain in the region of the heart and

        headache

Alasaka

कुक्षिरानह्यतेऽत्यर्थं प्रताम्यति विकूजति |
निरुद्धो मारुतश्चापि कुक्षौ विपरिधावति ||७||
वातवर्चोनिरोधश्च कुक्षौ यस्य भृशं भवेत् |
तस्यालसकमाचष्टे तृष्णोद्गारावरोधकौ ||८||

Alasaka – The disease characterized with the below mentioned features is called Alasaka –

        severe distension of the abdomen,

        unconsciousness and moaning,

        vata which is obstructed moves upwards in the stomach and

        there is obstruction to flatus and faeces and

        their accumulation in excess inside the abdomen, accompanied by

        thirst and

        excessive belching

Vilambikā

दुष्टं तु भुक्तं कफमारुताभ्यां प्रवर्तते नोर्ध्वमधश्च यस्य |
विलम्बिकां तां भृशदुश्चिकित्स्यामाचक्षते शास्त्रविदः पुराणाः ||९||

The ancient physicians have documented a condition / disease which is difficult to cure and have named it as Vilambika. In this condition, the food we consume gets vitiated by kapha and vata. Such vitiated food will not come out either from upward (mouth) or downward (anus) paths. It will stay inside the abdomen for a long period of time and trouble the person.

यत्रस्थमामं विरुजेत्तमेव देशं विशेषेण विकारजातैः |
दोषेण येनावततं स्वलिङ्गैस्तं लक्षयेदामसमुद्भवैश्च ||१०||

The place in which āma is present gives rise to pain i.e. in whichever place of the body ama is located, that place would develop pain. The place of the body in which ama is present and gives rise to pain should be considered (that place) as the origin of diseases caused by the doshas. That further should be determined by the presence of own (specific to it) symptoms of ama in that place.

यः श्यावदन्तौष्ठनखोऽल्पसञ्ज्ञश्छर्द्यर्दितोऽभ्यन्तरयातनेत्रः |
क्षामस्वरः सर्वविमुक्तसन्धिर्यायान्नरः सोऽपुनरागमाय ||११||

The person presenting with the below mentioned features is said to walk away never to return (would die) –

        teeth (gums), lips and nails turning blue,

        very less movements of body parts,

        vomiting,

        eyes gone deep inside (the eye socket),

        very feeble voice and

        looseness of all the joints

Cikitsā – treatment

साध्यासु पार्ष्ण्योर्दहनं प्रशस्तमग्निप्रतापो वमनं च तीक्ष्णम् |
पक्वे ततोऽन्ने तु विलङ्घनं स्यात् सम्पाचनं चापि विरेचनं च ||१२||
विशुद्धदेहस्य हि सद्य एव मूर्च्छातिसारादिरुपैति शान्तिम् |
आस्थापनं चापि वदन्ति पथ्यं सर्वासु योगानपरान्निबोध ||१३||

Curable forms of Visucika should be treated. In these conditions, it is ideal to do the below mentioned treatments –

        burn the heel of the patient i.e. branding should be done with heated iron,

        digestive fire should be augmented and

        strong emetics shall be administered so as to produce vomiting

Once the food gets digested, the patient should be made to fast. Digestive herbs should be used and purgatives should be administered.

The symptoms such as fainting, diarrhoea etc. immediately subside in persons who are purified by undergoing vomiting and purgation therapies. It is said that the decoction enema is also beneficial in this disease. Now, I shall describe the other medicinal formulae, listen to the same.

पथ्यावचाहिङ्गुकलिङ्गगृञ्जसौवर्चलैः सातिविषैश्च चूर्णम् |
सुखाम्बुपीतं विनिहन्त्यजीर्णं शूलं विसूचीमरुचिं च सद्यः ||१४||

Powder of the below mentioned ingredients should be prepared –

        Pathya,

        Vaca,

        Hingu,

        Kalingaka,

        Grnjanaka,

        Sauvarcala and

        Ativisa

This powder should be consumed mixed in comfortably warm water. It immediately cures indigestion, abdominal pain, visucika and loss of taste.

क्षारागदं वा लवणं विडं वा गुडप्रगाढानथ सर्षपान् वा |
अम्लेन वा सैन्धवहिङ्गुयुक्तौ सबीजपूर्णौ सघृतौ त्रिवर्गौ ||१५||
कटुत्रिकं वा लवणैरुपेतं पिबेत् स्नुहीक्षीरविमिश्रितं तु |
कल्याणकं वा लवणं पिबेतु यदुक्तमादावनिलामयेषु ||१६||

Below mentioned are also beneficial and hence should be consumed –

        Ksara Agada – described in kalpa sthana section, chapter 6,

        Bida Lavana or Sarsapa added with more quantity of jaggery or

        Saindhava Lavana and Hingu mixed with sour gruel, or

        Juice of Bijapura mixed with trivarga (trikatu), added with saindhava lavana and mixed with snuhi ksira or

        Kalyanaka Lavana – described in the treatment of vata roga (cikitsa sthana, chapter 4)

कृष्णाजमोदक्षवकाणि वाऽपि तुल्यौ पिबेद्वा मगधानिकुम्भौ |
दन्तीयुतं वा मगधोद्भवानां कल्कं पिबेत् कोषवतीरसेन ||१७||
उष्णाभिरद्भिर्मगधोद्भवानां कल्कं पिबेन्नागरकल्कयुक्तम् |१८|

Equal parts of the below mentioned ingredients should be taken and their powder is prepared –

        Krishna,

        Ajamoda and

        Ksavaka

This powder may be consumed with sour liquids.

The other beneficial formulae are –

        Powder of Magadha and Nikumbha or

        Paste of Magadha and Danti may be consumed with juice of Kosavati (mixed in this juice or

        Paste of Magadodbhava (Pippali) added with paste of Nagara should be consumed along with warm water

व्योषं करञ्जस्य फलं हरिद्रे मूलं समं चाप्यथ मातुलुङ्ग्याः ||१८||
छायाविशुष्का गुटिकाः कृतास्ता हन्युर्विसूचीं नयनाञ्जनेन |१९|

Equal parts of Vyosa, fruits (seeds) of Karanja and roots of Haridra are taken. They are macerated with Matulunga juice and made into pills. These pills are dried in shade. They are later used for application to the eyes in the form of collyrium. This medicine would cure Visucika.

सुवामितं साधुविरेचितं वा सुलङ्घितं मनुजं विदित्वा ||१९||
पेयादिभिर्दीपनपाचनीयैः सम्यक्क्षुधार्तं समुपक्रमेत |२०|

The patient should be treated with peya i.e. thin gruel etc. processed with carminative and digestive herbs after determining the below said things –

        that the patient has had satisfactory vomiting and purgation (the therapies have been implemented properly and the signs of proper administration of these therapies have been documented),

        that the patient has fasted well and

        that he has obtained hunger properly

Anāha – flatulence

आमं शकृद्वा निचितं क्रमेण भूयो विबद्धं विगुणानिलेन ||२०||
प्रवर्तमानं न यथास्वमेनं विकारमानाहमुदाहरन्ति |२१|

Anaha is a condition which is marked by the below mentioned events / features –

        ama i.e. undigested food or sakrt – faeces gradually accumulates inside the alimentary canal and

        they get obstructed from going out by the aggravated vata and hence,

        they do not come out in their own routes i.e. ama does not come out in upward (mouth) direction and purisa – faeces does not come out in the downward (anus) route

तस्मिन् भवन्त्यामसमुद्भवे तु तृष्णाप्रतिश्यायशिरोविदाहाः ||२१||
आमाशये शूलमथो गुरुत्वं हृल्लास उद्गारविघातनं च |२२|

Below mentioned are the symptoms of anaha produced by ama – the undigested food –

        thirst,

        running nose,

        burning sensation in the head,

        pain and heaviness in the stomach,

        nausea and

        obstruction to belching

स्तम्भः कटीपृष्ठपुरीषमूत्रे शूलोऽथ मूर्च्छा स [१] शकृद्वमेच्च ||२२||
श्वासश्च पक्वाशयजे भवन्ति लिङ्गानि चात्रालसकोद्भवानि |२३|

Below mentioned are the symptoms of anaha caused by purisa – faeces –

        stiffness (loss of movement) of the waist and back,

        non-elimination of faeces and urine,

        pain in the abdomen,

        fainting,

        faecal vomiting,

        dyspnoea and

        symptoms of alasaka

Cikitsā – treatment

आमोद्भवे वान्तमुपक्रमेत संसर्गभक्तक्रमदीपनीयैः ||२३||
अथेतरं यो न शकृद्वमेत्तमामं जयेत् स्वेदनपाचनैश्च |२४|

Vomiting should be administered in anaha caused by ama. Following this, regimen of liquid diet (peya, vilepi etc) should be implemented along with administration of herbs which increase hunger.

In the other kind of anaha i.e. that caused by faeces, ama should be treated by administering sudation and digestives, if there is no faecal vomiting.

विसूचिकायां परिकीर्तितानि द्रव्याणि वैरेचनिकानि यानि ||२४||
तान्येव वर्तीर्विरचेद्विचूर्ण्य महिष्यजावीभगवां तु मूत्रैः |
स्विन्नस्य पायौ विनिवेश्य ताश्च चूर्णानि चैषां प्रधमेत्तु नाड्या ||२५||

The herbs which are described as purgatives (virecana dravyas) should be macerated with urine of buffalo, goat, sheep, elephant or cow and made into recta wicks / suppositories. These wicks should be introduced into the rectum (anus) of the person suffering from Visucika. Alternatively, powder of the purgative herbs may be blown into the rectum through a tube.

मूत्रेषु संसाध्य यथाविधानं द्रव्याणि यान्यूर्ध्वमधश्च यान्ति |
क्वाथेन तेनाशु निरुहयेच्च मूत्रार्धयुक्तेन समाक्षिकेण ||२६||
त्रिभण्डियुक्तं लवणप्रकुञ्चं दत्त्वा विरिक्तक्रममाचरेच्च |
एष्वेव तैलेन च साधितेन प्राप्तं यदि स्यादनुवासयेच्च ||२७||

The herbs which produce upward movement (emetics) and those which produce downward movement (purgatives) should be boiled in urines in the usual way. Then, half the quantity of the paste of tribhandi, one prakunca (40 gm) quantity of saindhava lavana and honey are added to this and mixed thoroughly. The resultant liquid is administered as decoction enema. Afterwards, the regimen of post-purgation therapy should be adopted. For giving Anuvasana Basti i.e. oil enema, the oil boiled and processed with the same herbs may be used.

इति सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रे विसूचिकाप्रतिषेधो नाम
(अष्टादशोऽध्यायः, आदितः ) षट्पञ्चाशत्तमोऽध्यायः ||५६||

Thus ends the fifty-sixth chapter by name Visucikā pratiṣedha in Uttarasthana of Suśruta samhita.

Asparagus Recipes You Need to Try

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Asparagus Recipes You Need to Try

Asparagus is one of the highlights of spring cooking! These fresh and flavorful asparagus recipes show just how versatile it can be, going from simple roasted sides to cozy casseroles and even dinner-worthy tarts.

air fryer asparagus spears on a white plate

Celebrate asparagus season with these easy asparagus recipe!

cookbook author erin clarke of well plated

There’s a short window every year when asparagus is SO good. It’s tender, the flavor is a little bit sweet, and you might even want to make a meal out of it.

That’s usually when I start buying it on repeat and making it every possible way. Roasted? Of course! Air fried? Why not! Wrapped in bacon? YES.

Below, I share my favorite asparagus recipes, including the basics everyone should know, along with some fun ways to gussy it up. (And yes, that includes the bacon wrapped asparagus.)

7 Asparagus Recipes to Make This Season

Parmesan roasted asparagus with lemon

Perfect Roasted Asparagus

Simple and classic for a reason, this Roasted Asparagus is crisp-tender with lightly caramelized edges. A squeeze of lemon at the end makes it fresh and bright!

Check out this recipe

The best air fryer asparagus on a white plate

Air Fryer Asparagus

Quick, easy, and perfectly crisp, Air Fryer Asparagus is ideal for busy nights. It’s one of the fastest ways to get asparagus on the table.

Check out this recipe

Asparagus casserole with a crispy topping

Asparagus Casserole

This Asparagus Casserole turns a traditional side into something hearty and satisfying. It’s creamy without being heavy and full of flavor.

Check out this recipe

Grilled asparagus with lemon and Parmesan on a plate

Grilled Asparagus

Grilled Asparagus adds a smoky, charred flavor that makes this spring veggie feel a little more special. Perfect for warmer days and outdoor meals.

Check out this recipe

The BEST Asparagus Soup recipe without cream

Asparagus Soup

Smooth, comforting, and full of spring flavor, this Asparagus Soup is light enough for lunch but satisfying enough for dinner.

Check out this recipe

bacon wrapped asparagus on a plate

Bacon Wrapped Asparagus

Salty, savory, and just a little indulgent, Bacon-Wrapped Asparagus is always a crowd favorite!

Check out this recipe

This Asparagus Tart is GORGEOUS and EASY! A delicious appetizer, main dish, or brunch! @wellplated

Easy Asparagus Tart

Perfect for brunch or dinner, this Asparagus Tart lets asparagus truly shine. It’s one of those recipes that looks impressive but is surprisingly approachable.

Check out this recipe

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Can I Eat These On A Keto Diet Plan: Beets, Carrots, Peas & Tomatoes? – Dr. Berg

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Should you avoid these vegetables on keto? Find out!

Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.

Take Dr. Berg’s Advanced Evaluation Quiz: http://bit.ly/EvalQuiz

For more details on this topic, check out the full article on the website:
➡️ https://drbrg.co/4cMyX3F

Timestamps
0:00 Introduction
1:00 Vegetable nutrients breakdown
6:03 Key takeaways

In this video, we’re going to talk about a common question I get: can I eat beets, carrots, peas, and tomatoes on keto?

This is a great question that can be confusing for many people starting keto. Let me break it down.

Foods (even vegetables) with high amounts of carbohydrates—especially sugars—can kick you out of ketosis. If the fiber is higher, it may help buffer the carbs and sugars somewhat.

Take a look at the nutrients in each of these vegetables.

BEETS
Potassium 442mg
Carbohydrates 13g
Sugar 9g
Protein 2.2g
Fiber 3.8g

Safe on keto?: No, unless you’re already at your desired weight.

CARROTS
Potassium 195mg
Carbohydrates 6g
Sugar 2.9g
Protein .6g
Fiber 1.7g

Safe on keto?: Yes.

PEAS
Potassium 354mg
Carbohydrates 21g
Sugar 8g
Protein 8g
Fiber 7g

Safe on keto?: No.

TOMATOES
Potassium 292mg
Carbohydrates 4.8g
Sugar 3.2g
Protein 1.1g
Fiber 1.5g

Safe on keto?: Yes.

POTATOES
Potassium 897mg
Carbohydrates 37g
Sugar 1.7g
Protein 4.3g
Fiber 4.7g

Safe on keto?: No.

CORN
Potassium 476mg
Carbohydrates 123g
Sugar 1g
Protein 16g

Safe on keto?: No.

ARTICHOKEs (Jerusalem)
Potassium 644mg
Carbohydrates 26g
Sugar 14g
Protein 3g
Fiber 2.4g

Safe on keto?: No.

Beets are fantastic for your liver and supply nutrients to the body. However, they may kick you out of keto if you have too much. Artichoke is the absolute worst vegetable to have on keto because they are very carbohydrate-dense.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:
Facebook: https://bit.ly/FB-DrBerg

Instagram: https://bit.ly/IG-DrBerg

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketosis

Thanks for watching. I hope this helped explain which vegetables are safe on keto. I’ll see you in the next video.

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Free 7 Day Healthy Meal Plan (April 13-19)

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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.

Skinnytaste High Protein cookbook protein

Free 7 Day Healthy Meal Plan (April 13-19)

Springtime brings warmer weather, longer days, and evenings packed with sports, practices, and school activities! With schedules filling up fast, dinnertime can easily become a challenge. That’s why having a few trusty slow cooker meals waiting at home, like my Slow Cooker Chili, Pulled Pork or Chicken Enchiladas can be a total game changer. Prep it in the earlier in the day, and by the time practice wraps up, dinner is ready to go!

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!

Ultimate Skinnytaste 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:

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!)

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 (4/13)
B: Chorizo Egg Bites with 1 cup pineapple
L: Spicy Canned Salmon Rice Bowl
D: Pesto Pasta with Asparagus, Asparagus, Peas and Pistachios

Total Calories: 1,131*

TUESDAY (4/14)
B: Chorizo Egg Bites with 1 cup pineapple
L: LEFTOVER Pesto Pasta with Asparagus, Asparagus, Peas and Pistachios
D: Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice

Total Calories: 1,190*

WEDNESDAY (4/15)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,114*

THURSDAY (4/16)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice**

Total Calories: 1,279*

FRIDAY (4/17)
B: Berry Cottage Cheese Breakfast Bowl
L: Spicy Canned Salmon Rice Bowl
D: Drunken Noodles

Total Calories: 1,108*

SATURDAY (4/18)
B: Green Smoothie Bowl (recipe x 4)
L: Loaded Nachos with Turkey, Beans and Cheese
D: DINNER OUT

Total Calories: 790*

SUNDAY (4/19)
B: Crustless Quiche with 1 cup strawberries
L: ¼ White Bean Salad
D: The Best Turkey Meatloaf with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette

Total Calories: 1,165*

*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.
**Make an extra cup of rice for lunch Friday

*Google doc

Hot Honey Shrimp Bowls (Easy Dinner Idea!)


Enjoy my sweet and spicy hot honey shrimp bowls, a super easy and flavorful dish that’s a must-try! Packed with succulent shrimp in a hot honey marinade, and paired with a bright and fresh mango avocado salad. I like to serve mine over a bed of rice for an easy weeknight dinner that doesn’t compromise on flavor.

What really sets these hot honey shrimp bowls apart is the incredible fusion of flavors and textures. The shrimp is seasoned with hot honey, chili garlic sauce, and fresh garlic cloves, paired with a fresh and bright mango avocado salad, and served alongside a bed of rice offering a delightful blend of spicy, sweet and fresh.

Ingredients You Need

For the Shrimp

I like to use large or jumbo raw shrimp for these bowls because they look so gorgeous in these bowls, but any size shrimp will work (just know that the smaller the shrimp, the less time it will take to cook). I’m seasoning this shrimp with garlic, garlic chili sauce, salt — and, of course, hot honey! It’s a simple combination that’s perfectly sweet, spicy and garlicky.

For the Mango Avocado Salad

This simple salad pairs perfectly with the sweet and spicy shrimp. You need avocado, mango, cucumber, red onion and a simple homemade vinaigrette. Toss it all together in 5 minutes flat.

For the Rice

I’ve made this recipe with white rice, brown rice and even my cilantro lime rice. Choose your own adventure here and prepare your go-to rice!

Easy Substitutions and Swaps

Choosing shrimp: I used uncooked jumbo shrimp in these bowls, but a smaller variety of uncooked shrimp will also work. If you choose a smaller size shrimp, just know it will impact the cook time.

Make it spicier: If you want to amp up the spice in these shrimp bowls, you can mix in a pinch or two of red pepper flakes with the hot honey.

Make is less spicy: If you don’t love spice, but want to keep the flavor of this dish, replace the hot honey with plain honey. My mom loves this option!

great jones king sear.

Great Jones

Cast Iron Pan

The Great Jones King Sear is our favorite cast iron pan. It’s definitely worth the splurge to add to your kitchen collection!

Make Your Own Hot Honey

Hot honey is actually very easy to make at home. Use my hot honey recipe as reference, and keep a jar in your spice cupboard. It pairs nicely with so many dishes. Here’s what you need:

  • Honey
  • Red pepper flakes or Thai chiles
  • Apple cider vinegar 
  • Garlic cloves
A bowl of rice topped with grilled shrimp, diced mango, cucumber, avocado, and sesame seeds, with honey being drizzled on top.

More Shrimp Recipes I Love

  • Add the garlic, hot honey, garlic chili sauce, avocado oil, and salt to the bottom of a large bowl and whisk the ingredients together. Add the shrimp and toss to coat. Set aside.

  • While the shrimp is marinating, prepare the salad. Add the ginger, rice vinegar, orange juice, sesame oil, and salt to the bottom of a large salad bowl. Whisk to combine. Add the mangos, cucumber, avocado, and red onion to a bowl. Toss to coat. Set aside.

  • Heat a large skillet over high heat. Add the shrimp to the pan and cook for 2-3 minutes on each side or until the shrimp turns pink and curls. Remove shrimp from the pan.

  • Serve the shrimp and salad with rice. Top with sesame seeds and an option to serve with more hot honey.

  • The cook time will vary depending on the size of the shrimp that is used.

Calories: 377 kcal, Carbohydrates: 35 g, Protein: 18 g, Fat: 20 g, Fiber: 6 g, Sugar: 26 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Photography by: The Wooden Skillet