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Free 7 Day Healthy Meal Plan (May 25-31)

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. Free 7 Day Healthy Meal Plan (May 25-31) Artichokes, which are in season in May, can be a good source of fiber and potassium. It also helps tremendously that I love them! Whether they are in a salad like my Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella, a dip like this Spinach Artichoke Dip or simply stuffed , they are versatile enough to shine in just about any dish! 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! 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 (5/25)B: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled peanut butterL: Asian Chicken Salad with Chili Crisp DressingD: Pesto Pasta with Arugula, Asparagus, Peas and Pistachios Total Calories: 1,114* TUESDAY (5/26)B: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled peanut butterL: Asian Chicken Salad with Chili Crisp DressingD: Shrimp Tacos with Spicy Sauce and Latin Yellow Rice Total Calories: 1,221* WEDNESDAY (5/27)B: Mushroom-Spinach Scrambled EggsL: Asian Chicken Salad with Chili Crisp DressingD: Steak Kebabs with Chimichurri with LEFTOVER Latin Yellow Rice and Perfectly Grilled Zucchini Total Calories: 1,108* THURSDAY (5/28)B: Peach Pie Cottage Cheese BowlsL: Asian Chicken Salad with Chili Crisp DressingD: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad Total Calories: 1,052* FRIDAY (5/29)B: Peach Pie Cottage Cheese BowlsL: LEFTOVER Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato SaladD: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe) Total Calories: 1,121* SATURDAY (5/30)B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and 1 cup mixed berriesL: Perfect Air Fryer Shrimp with LEFTOVER Greek Orzo SaladD: DINNER OUT Total Calories: 740* SUNDAY (5/31)B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and ½ banana (sliced)L: Italian Sub Broccoli SaladD: Chicken Tzatziki Bowls Total Calories: 1,160* *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 Print Shopping List Shopping list Produce 2 large bananas 2 medium peaches 1 dry pint fresh blueberries 1 (12-ounce) container fresh strawberries 1 (6-ounce) container fresh raspberries 1 (6-ounce) container fresh blackberries 1 small PLUS 4 medium lemons 4 medium limes 3 small mandarin or clementine oranges 3 medium (6-ounce) Hass avocados 1 medium head garlic 1 small jalapeno 1 medium orange bell pepper 3 large red bell peppers 1 small package sweet mini peppers ½ pound asparagus 1 small cucumber 1 medium PLUS 1 large English cucumber 3 mini (Persian) cucumbers (can sub another small English, if desired) 2 medium zucchini 1 pound broccoli florets 1 (4-ounce) package mushrooms (your choice) 1 large bunch scallions (you need about 8) 1 small bunch/container fresh dill 1 small bunch/container fresh basil 1 small bunch/container fresh oregano (optional, for garnish on Greek Orzo Salad) 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired) 1 medium bunch fresh cilantro 1 small bunch fresh Italian parsley 1 (5-ounce) clamshell/bag baby spinach 1 (5-ounce) clamshell/bag baby arugula ½ small head green or red cabbage (or 1 small bag pre-shredded) 1 small head Napa cabbage 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes 3 medium vine-ripened tomatoes 2 small PLUS 1 large red onion 1 medium yellow onion Meat, Poultry and Fish 1 large package center-cut bacon (you need 16 strips) 1 rotisserie chicken 1…

The Small, Unexpected Ways Grief Stays with Us

“The reality is that you will grieve forever. You will not ‘get over’ the loss of a loved one; you will learn to live with it.” ~Elisabeth Kübler-Ross My friend Diana’s WhatsApp profile picture is of herself hugging her dog, Zibby. Every time her name comes up on my phone, there they are. The two of them in a tiny square. I’ve seen that photo so many times I stopped really looking at it. Until recently. Zibby wasn’t just a dog. She was part of the whole rhythm of their life, the mornings and the evenings and all the ordinary hours in between that nobody thinks to hold onto until they’re gone. How Zibby Came to Be Diana’s husband spent his career in oil and gas. The job took them far, first to China, then to Thailand, the kind of life where you’re always figuring out a new city, a new grocery store, a new normal. They got Zibby while they were in China, though it almost didn’t happen the way it did. Nicole, their daughter, had her heart set on a golden doodle. She knew exactly what she wanted. And then they went to the shelter, and she saw this little beagle, and that was the end of the golden doodle conversation. It was Zibby. Done. She was a handful. Sneaky and spoiled and completely uninterested in being told what to do. She got into food she had no business touching. She destroyed toilet paper for sport. She walked into rooms she wasn’t supposed to be in and stared at you like you were the one in the wrong place. Diana corrected her constantly. Zibby ignored her completely, every single time, without any apparent guilt. I got to know Zibby the way you get to know a neighbor’s dog—in bits and pieces over time. Diana and I live in the same subdivision, and we’d run into each other on walks. There was Zibby, nose down, pulling toward whatever smell had caught her attention, ears flopping, utterly absorbed in her own agenda. She had a way of making you smile without trying. My daughter and I looked after her a couple of times when Diana and her husband made day trips to a neighboring city to visit Nicole at college. We’d go over, fill her bowl, take her out back, keep her company for a while. A small favor. The kind you don’t think twice about. I didn’t know then how much I’d find myself thinking about those afternoons later. When Diana’s family moved back to the States for good, Zibby came with them and took to it immediately, like she’d always known this was where they’d end up. She got older. A little slower. Still stubborn as ever. Still finding you when she wanted something, right in the middle of whatever you were doing. You don’t think you’ll miss the small stuff. The nails on the floor. The way she’d plant herself next to you. The particular chaos of her just being around. And then the house goes quiet and you understand that was the whole thing. When Loss Piles Up Diana lost her father about a year before Zibby died. Two completely different losses. And yet grief doesn’t file things neatly. It just accumulates. One loss sits next to another and suddenly you’re carrying more than you realized, more than you’d ever let on to anyone. Zibby was the constant through that year. The walks had to happen. The feeding, the vet visits, the daily business of looking after a dog who needed you. That kind of routine is underrated when you’re grieving. It gets you up. It gets you out. It keeps the day from collapsing into itself. And then Zibby was gone, and all of that went with her. We walked together one morning not long after. Our subdivision was quiet, the air still cool, that particular stillness before everyone else’s day starts. We talked for a while and then we didn’t. She stopped walking. Her eyes filled. “People we love pass away,” she said. “We feel sad. But what can we do? Life goes on. That’s the nature of life.” She wasn’t brushing it off. She wasn’t pretending to be fine. She said it the way you say something you’ve turned over so many times it’s gone smooth. Like a stone you’ve been carrying long enough that it no longer has any sharp edges. I didn’t say much. There wasn’t anything to add. What I Already Knew I lost my own father a few years ago. I’m not someone who falls apart visibly or talks about hard things easily. But I think about him every day. Genuinely, every day. Sometimes it’s a memory. Sometimes it’s just a feeling. A lot of times it’s a phrase I hear myself say and then recognize as his, something I absorbed over fifty-something years without realizing it was happening. That’s the thing about grief that catches you off guard. It doesn’t really end. It just gets quieter. It stops being the only thing in the room and starts being something you carry around in your pocket. You forget it’s there sometimes. And then something small happens, a song, a smell, a dog on a morning walk, and there it is again. By the time you’re in your fifties you’ve learned that loss doesn’t come once. It accumulates. A parent. A friend. A pet. Some version of your life you didn’t get to say a proper goodbye to. You stop waiting to feel ready because ready doesn’t show up. You just go on, and at some point you notice you’ve been managing it all along without anyone giving you credit for it. Most people have no idea what the person walking next to them is quietly holding. The Way Things Come Back Life settled after Zibby, gradually and without any announcement. Nicole finished school and came home, found a job nearby. The house that had gone so quiet had…

8 Inspiring Reader Comments on Life Changes

One of my favorite things is when Cup of Jo readers give pep talks in the comment section. For example, a reader shares that she’s expecting her first baby; another gives an update on dahlias blooming in her garden — and everyone jumps in to cheer. Today, we’re sharing eight comments on life changes, big and small… On a bolstering haircut:“I was stuck in the wrong job, depressed and anxious. When I finally got the courage to hand in my notice, I instantly felt relieved — but in limbo. I took myself to a hairdresser who understood, and within an hour, my nondescript hair had been transformed into a stunning bob. I walked out feeling bolstered. The haircut was a signal to myself, and everyone around me, that change was coming, and it was a good thing.” — Annie On welcoming a baby:“At 39, I started on the path to become ‘a single mom by choice.’ I’d always wanted children, the partner stuff hadn’t worked out, and I was ready. I did seven rounds of IUI with donor sperm — all failed. I changed jobs for the IVF coverage, and had just started my first cycle when I met someone. He was very supportive, and we dated for a year while I went through three more cycles with donor sperm. All three failed, and I had enough insurance coverage for ONE more, so we decided to try with his sperm. We’re expecting our daughter in December.” — Erin G. On gaining strength:“At 45, I found myself feeling utterly worn out by life and family issues. I felt weak in every way, so one day I decided to do push-ups. The first day, I managed two. Every few days, I’d try to add one more. They were HARD, but I kept going. I’d split them up throughout my day (you can do push-ups just about anywhere!), and whenever I felt panicky, I’d drop and do a few. It helped! Tremendously! A year later, I was doing 100 a day. It was astonishing. Push-ups are now as much a part of my life as eating breakfast and brushing my teeth. I’m so proud of myself.” — Sasha L. On empty-nesting:“I always worried about having an empty nest. But now that our kids are in college, my husband and I have found great joy in our time together. Now, instead of after-school activities and chores, we have date nights almost every evening! We watch the sunset, do the Wordle, try new restaurants. My daughter recently laughed, ‘You guys are so cute now.’ When the kids are home for breaks, it’s heartwarming and busy again — and when it’s time to go back to school, everyone’s ready! Enjoy your time with your kids, but know there are exciting new chapters ahead, too.” — Jeanne On solo joys:“After a big break-up, I listened to the podcast Just Break Up, which was cathartic. I felt less alone, realizing how many others have been heartbroken and come out the other side. Now, I’m happily single. I love being able to do exactly what I want, when I want. There’s no one to get toast crumbs in the butter, or drip jam on the countertops. I don’t have to compromise or reach an agreement with anyone but myself. It’s bliss. If I meet someone that I want to include in my life, well, lucky them.” — R.S. On finding new hobbies:“I recently joined a weekly pick-up basketball game with a group of women at my local rec center. Some used to play on college teams and are very good. I am not one of those women. I am not good at all. But everyone is so kind: Rules are explained, fouls overlooked, baskets I actually make are cheered. There is something so great about running around for an hour, playing a game with a bunch of cool people. I get sweaty and tired like a little kid; I’ve sprained my finger and pulled every muscle in my body, but I smile the entire time.” — Seraphim On embracing grays:“I’m 53, and I’ve spent the past year growing out my grays. I decided to stop dyeing them when I realized it wasn’t sustainable, money-wise or time-wise. I was apprehensive about looking old to my daughter, my husband, my students, and myself. But it’s been such a liberation that I want to shout it from the rooftops! The other week, my husband stopped me to say, ‘You make those grays look good.’” — Anon On opening doors:“When my husband came out as gay, it felt like an avalanche. Now I see it as the necessary destruction of a good life, in pursuit of a great one. The static in the back of my head, which I’d been trying to ignore for so long, finally went quiet. I fell in love with an amazing woman. It’s a love that doesn’t require me to be different. It’s expansive, easy, humbling, and truer than anything I’ve ever experienced. Navigating all this was overwhelming, but not impossible. I share this for anyone who needs to know that it’s not too late. You’re not too old. I had a good life where I thought my choices had been made. But it turns out, you can still choose. You can walk through a door you thought was closed to you, and find something beautiful on the other side.” — Hannah How has your life changed lately, in big or small ways? We’d love to know. P.S. Cup of Jo readers share their favorite photos, and three women on changing their careers (gift link). (Photo by Evgenij Yulkin/Stocksy.) 0 COMMENTS Source link

Vietnamese Shaking Beef (Bo Luc Lac)

This post may contain affiliate links. Read my disclosure policy. Vietnamese Shaking Beef is a steak salad served on a bed of greens and tomatoes, topped with pickled onions and a lime dipping sauce. Vietnamese Shaking Beef Shaking Beef (Bò Lúc Lắc) is a popular Vietnamese dish that blends multiple flavors, creating a harmonious taste with each bite. The “shaking” in the name refers to tossing the beef back and forth in the wok after it’s quickly seared. It’s a light yet satisfying meal that cooks quickly and is perfect when you crave thisVietnamese classic at home. Why This Shaking Beef Recipe Works I wanted to make this shaking beef recipe as authentic as possible. After some research, I found this recipe from Ravenous Couple. I had no doubt this dish would be a hit with my family, and I hope you all like it too. I’ve made some adjustments to lighten it a bit, but I tried to stay as close as possible to the original. Fast: The beef cooks in less than 10 minutes. Prepare it ahead of time so all you need to do is cook the meat and slice the veggies right before dinner. Healthy: It’s high in protein but low in carbs and calories. Swap monk fruit for sugar to further cut carbs. Why is it called shaking beef? Shaking beef gets its name from the cooking technique. When cooking the beef, you “shake” the pan to toss the meat and sear it evenly on all sides. It’s called bò lúc lắc in Vietnamese, which means “beef shake.” Ingredients You’ll Need The first half of the ingredients is for the beef marinade, and the rest are for the salad, vinaigrette, and dipping sauce. See the recipe card below for the exact measurements. Beef top sirloin is a cut of meat that’s commonly used in shaking beef. Trim the fat and cut it into 1-inch cubes. Crushed garlic for flavor Agave syrup or sugar for a little sweetness Oyster sauce is a thick, dark-brown condiment made from oyster extracts. Fish sauce, a Vietnamese staple, adds complexity. Sesame oil adds a rich, nutty flavor. Thick soy sauce is traditionally used in shaking beef, but you can substitute low-sodium soy sauce if that’s not available. Avocado oil for sautéing the beef Vinaigrette: Rice vinegar, sugar or agave, and kosher salt for a simple salad dressing. The sweetener and salt balance the vinegar’s acidity. Dipping Sauce: Lime juice, kosher salt, and black pepper for dipping the beef. Salad: This dish is usually served on a bed of watercress with red onions and tomatoes. How to Make Vietnamese Shaking Beef If you want to prepare ahead of time, make all three sauces, cut and marinate the beef, and pickle the onions the night before. See the recipe card at the bottom for printable directions. Marinade: Combine the six marinade ingredients and pour over the meat. Let it marinate for at least an hour; overnight will enhance the flavor. Prepare the sauces: Mix the ingredients for the vinaigrette and dipping sauce in separate bowls. Pickle the onions: Combine the sliced red onions with ¼ cup of the vinaigrette and refrigerate for at least 10 minutes. Cook the beef: Heat oil in a wok or large skillet, then add half the meat in an even layer (discard the marinade). After searing for 2 minutes, shake the pan to flip the meat, then cook for another 2 minutes. Repeat with the remaining beef. Serve: Place the meat on top of the greens and tomatoes, drizzle with vinaigrette, and top with pickled onions. Serve with the lime dipping sauce. What are some tips for making the best shaking beef? Marinate the beef overnight for more tender and flavorful results. Don’t use a nonstick pan since you’re cooking the meat on high heat. If you don’t have a wok, use a cast-iron skillet instead. Don’t overcook the beef. Cook it to medium-rare or medium. Customize It Meat: You can try shaking beef with another cut of meat, such as filet, ribeye, skirt steak, New York strip, or flat iron. Don’t eat red meat? Substitute chicken thighs. Seafood allergy? Try a vegan fish sauce and replace oyster sauce with hoisin. Oil: Swap canola with avocado oil. You need something with a high smoke point, so don’t use olive oil. Don’t like pickled onions? Sauté them with the beef. Greens: This dish pairs well with most types of salad greens, such as romaine or kale. Vegetables: Feel free to add other veggies, like avocado, cucumbers, or sugar snap peas. Sweetener: Brown sugar or honey also works. If you want to reduce added sugar, use monk fruit. 5 16 mins 4 52 mins 6 28 mins 5 45 mins Storage Refrigerator: Store the salad ingredients, sauces, and beef in separate containers. The meat will last for 4 days in the fridge. Freeze the beef for up to 3 months. After thawing, make the salad, vinaigrette, and dipping sauce. Reheat the beef on the stove or in the microwave. More Asian Beef Recipes You’ll Love Try one of these beef recipes for your next dinner! Prep: 20 minutes mins Cook: 10 minutes mins marinade time: 1 hour hr Total: 1 hour hr 30 minutes mins Yield: 6 servings Serving Size: 3 oz beef + lettuce, onions, tomato Cook Mode Marinate steak at least 1 hour before cooking, or overnight for best results. Combine garlic, oyster sauce, agave or sugar, fish sauce, soy sauce and sesame oil with the beef. For the vinaigrette combine rice vinegar with salt and sugar. It should be a balance of sour, salty and sweet. Thinly slice the red onion and use about ¼ cup of the vinaigrette to pickle and set aside covered in fridge for about 10 minutes. Prepare bed of greens and tomatoes in a serving platter and set aside. Make dipping sauce by squeezing lime juice over salt and pepper in a small ramekin. Heat a large wok or pan…

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