why meal planning works: get healthy, lose weight, and ... · why meal planning works: get healthy,...

Why Meal Planning Works: Get Healthy, Lose Weight, and Enjoy Meal Time Again We know that eating healthy, weight loss, and the weekly scramble of grocery shopping and getting dinner on the table every night is hard. All too often when we don’t have a plan in place, we end up reaching for processed foods, take-out, or eating plain chicken breast for the fourth time in one week. This leads to dinner-time stress, adds to unwanted pounds, and sometimes even brings on feelings of guilt that we aren’t feeding our families (and ourselves!) the healthy food that makes us feel good. This is only amplified when life gets busy, we get stressed, or we don’t make healthy eating a priority. One week of unhealthy eating turns into one month and five pounds turns to twenty-five before we know it. Personally, I know this all too well. Before starting my own weight loss and health journey, every night consisted of panic as I stared blankly into the fridge, frustration when I sprinted to the store or called for pizza again, and unfortunately multiple failed weight loss attempts. I felt out of control and unsuccessful. That all changed when I finally started meal planning. It truly was the key to losing weight, getting healthy, and feeling good about meal time again. For the first time in years, I started to lose weight, keep it off, and most importantly enjoyed and cherished meal time again. However there is no denying that creating a meal plan from scratch takes time. And most people just don’t have that time. Almost everyone I talked to about meal planning said they knew it worked but in the same breath said, “I just don’t have time to find healthy recipes, make shopping lists, and plan meals. It seems easy, but it takes forever.” That’s why we are here to help! By doing all the hard work of meal planning for you, we make it easy to eat healthier, lose weight, and enjoy meals again without stress! We can’t wait for you to get started! - Kristen & the Slender Kitchen Team

Weekly Meal PlanSUN MON TUE WED THU FRI SAT

Bacon, Egg, Zucchini, and Cheese Muffins (2) 21 low carb wrap (2)1 cup fresh fruit (0)

320 (4)

Low Carb Microwave Apple Muffin (5)1/2 cup nonfat Greek yogurt (0)

343 (5)


320 (4)

Low Carb Microwave Apple Muffin (5) 1/2 cup nonfat Greek yogurt (0)

343 (5)


320 (4)

Low Carb Microwave Apple Muffins (5) 1/2 cup nonfat Greek yogurt (0)

343 (5)

Low Carb ProteinPancakes (5)1 cup fresh fruit (0)

368 (5)

Chicken Parmesan Zucchini Boats (2) 1 Green salad with 1 tbsp. light dressing (1)

342 (3)

Low Carb Sweet and Spicy Chicken (3) 1 low carb wrap (2)2 cups greens (0)

394 (5)

Chicken Parmesan Zucchini Boats (2) Green salad with 1 tbsp. light dressing (1)

342 (3)

Low Carb Sweet and Spicy Chicken (3) 3 lettuce wraps (0)1/2 cup canned black soy beans (0)

413 (3)

Low Carb Skillet Vegetable Lasagna. (5)

340 (5)

Shortcut Chicken CordonBleu (3) Green salad with 1 tbsp.light dressing (1)1 apple, chopped (0)

416 (4)

Baked Blackened Tilapia (3)

2 low carb tortillas (2)1/2 cup mango (0)

342 (5)

Low Carb Sweet and Spicy Chicken (3) 2Sesame Spaghetti Squash with E.damame (2)

441 (5)

Low Carb Skillet Vegetable Lasagna (5) 1

340 (5)

Parmesan Pork Chop (7) Crispy Balsamic Brussel Sprouts (2)

399 (9)

Thai Basil Ground BeefBowl (6)

300 (6)

Shortcut Chicken CordonBleu (3) 1Simple Roasted Asparagus(1)Mashed Butternut Squash(2)

414 (6)

Baked Blackened Tilapia (3) 1Chili Roasted Carrots (1)Roasted Garlic Broccoli (1)

373 (5)

Low Carb Greek Tostadas with T.ostadas (4)

378 (4)

Values in parentheses are SmartPoints™. All SmartPoints™ and nutritional information are calculated by Slender Kitchen®. Not endorsed by Weight Watchers International, Inc.

Shopping List

Dairy and RefrigeratedDairy and Refrigerated

10 egg whites

10 eggs

1 cup low fat cottage cheese

3 low fat Swiss cheese slices (1 oz each)

3 tbsp nonfat milk

1/2 cup parmesan cheese

2/3 cup part skim ricotta

1 1/2 cups part skim shredded mozzarella cheese

1 1/2 cups plain nonfat Greek yogurt

1/4 cup reduced fat feta cheese

1/3 cup unsweetened almond milk

ProduceProduce

1/2 cup mango

2 cups mixed greens

1 apple

1 lb asparagus

2.5 tbsp basil

3/4 lb broccoli florets

1/2 lb brussels sprouts

3/4 lb butternut squash

3/4 lb carrot

1 small cauliflower

1 cup cherry tomato

1 tbsp cilantro

1 cup cucumber

1 tbsp fresh dill

6 servings fresh fruit

1 tbsp fresh ginger

7 garlic cloves

3 green onions

4 servings green salad

2 lemons

3 lettuce leaves (for wraps)

1 lime

2/3 cup mushrooms

1 onion

1 red onion

1 small spaghetti squash

2 1/2 cups spinach

2 tbsp Thai basil (or regular)

6 zucchinis (or combination of zucchini

and summer squash)

Meat & PoultryMeat & Poultry

2/3 lb 95% lean ground beef

1/2 lb 95% lean ground chicken

1 1/3 lbs 99% ground turkey

2/3 lb boneless lean pork chops

1 3/4 lbs boneless skinless chicken breasts

1 lb boneless skinless chicken thigh

3 slices deli ham, 96% fat free

4 slices turkey bacon

1 lb tilapia

Grains, Pasta, BulkGrains, Pasta, Bulk

2.5 tbsp almonds

6 low carb tortillas

5 low carb wraps

Canned & JarredCanned & Jarred

1/2 cup canned black soy beans

10 oz canned crushed tomatoes

8 oz canned diced tomatoes with Italian seasoning

1/2 cup + 1 tbsp unsweetened applesauce

FrozenFrozen

1/3 cup shelled edamame

Other ItemsOther Items

1/2 cup + 1 tbsp almond meal

1/3 cup coconut flour

PantryPantry

SpicesSpices

black pepper

chili powder

cinnamon

cumin

dried basil

dried thyme

garlic powder

Italian seasoning

kosher salt

onion powder

oregano

paprika

salt

salt and pepper

vanilla extract

RefrigeratedRefrigerated

Asian garlic chili paste (like sambal oelek)

butter

low-sodium soy sauce

OtherOther

baking powder

balsamic vinegar

coconut oil

cooking spray

olive oil

red wine vinegar

sesame oil

Stevia

Stevia packets

My ItemsMy Items

Bacon, Egg, Zucchini, and Cheese MuffinsPrep Time: 15 Min Cook Time: 20 Min Total Time: 35 Min

SERVINGS: 4

Nutritional FactsServing Size:Serving Size: 2 muffins

Amount Per ServingAmount Per Serving

CaloriesCalories 145 Calories from Fat 73

% Daily Value *% Daily Value *

Total FatTotal Fat 8g 13%

Saturated Fat 3g 14%

Monounsaturated FatMonounsaturated Fat 1g 0%

Polyunsaturated FatPolyunsaturated Fat 1g 0%

CholesterolCholesterol 199mg 66%

Sodium 289mg 13%

Total CarbohydrateTotal Carbohydrate 3g 1%

Dietary Fiber 1g 2%

Sugars 2g

Protein 14gProtein 14g

* Percent Daily Values are based on a 2,000 caloriediet.Your daily values may be higher or lowerdepending on your calorie needs.

The Nutritional Values provided are estimates onlyand may vary based on the preparation method.

2 Freestyle™ SmartPoints™ New!

(4 Old SmartPoints™) (4 PointsPlus®)

Note: This recipe has extra servings for planned leftovers.

Ingredients4 pieces turkey bacon

1/2 zucchini, diced

4 eggs

4 egg whites

2.5 tbsp skim milk

Salt and pepper to taste

1/3 cup shredded part skim mozzarella

Directions1 Preheat the oven to 375 degrees and spray a standard mu n

tin with non-fat cooking spray.

2 Spray a skillet with cooing spray and heat over medium heat.Add the chopped bacon. Cook until crispy and remove. Drainany excess fat and add the zucchini. Cook for 4-5 minutes untiltender.

3 In a large mixing bowl, whisk together the whole eggs, eggwhites, milk, salt, and pepper until frothy. Stir in the zucchini,bacon, and cheese.

4 Pour the egg mixture into the muffin tin and cook for 20 minutesor �until the egg is cooked through and becomes fluffy.

Notes

Low Carb Microwave Apple MuffinPrep Time: 2 Min Cook Time: 3 Min Total Time: 5 Min

SERVINGS: 1

Nutritional FactsServing Size:Serving Size: 1 muffin









Sodium 319mg 14%


Dietary Fiber 4g 14%

Sugars 5g






Ingredients1 tsp coconut oil (melted)

3 tbsp unsweetened applesauce

1 egg

1 egg white

1/4 tsp vanilla extract

3 tbsp almond meal

1/2 tsp cinnamon

1/8 tsp baking powder

1/16 tsp salt

Stevia to taste

Directions1 Spray a large mug with cooking spray. Whisk together the oil,

egg, egg white, and applesauce. Mix in remaining ingredientsand microwave for 1-1:15 minutes until pu ed up and cookedthrough.

Notes

Low Carb Protein PancakesPrep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 3-4 pancakes









Sodium 771mg 34%



Sugars 8g






Ingredients2 eggs

2 egg whites

1 cup reduced fat cottage cheese

1/8 tsp salt

3/4 tsp baking powder

1/3 cup coconut flour

1/3 cup unsweetened almond milk

1/2 tsp vanilla extract

1/2 tsp cinnamon

Directions1 Add everything to a blender and pulse until just combined.

Consider adding Stevia to taste for a sweeter pancake.

2 Spray a skillet/griddle over medium high heat with cookingspray. Add the batter and cook until bubbles begin to burstand edges rm up. Almost let the pancake become fully cookedto help make it easier to ip. Flip and cook for 2-3 minutes.Repeat until all pancakes are cooked.

Notes

Chicken Parmesan Zucchini BoatsPrep Time: 15 Min Cook Time: 35 Min Total Time: 50 Min

SERVINGS: 3

Nutritional FactsServing Size:Serving Size: 2 zucchini halves









Sodium 359mg 16%



Sugars 11g







Ingredients3 zucchini

1 tsp olive oil

1/2 lb 95% lean ground chicken (or chopped

chicken breast)

1/4 cup onion, diced

1 garlic clove, minced

8 oz canned diced Italian tomatoes, drained

2.5 tbsp basil, chopped

1/2 tsp oregano

1/2 cup + 1.5 tbsp part skim shredded

mozzarella cheese

Directions1 Preheat the oven to 400.

2 Slice the zucchini and scoop out the centers with a spoon tocreate a boat. Finely chop the zucchini you scooped out.

3 Heat the olive oil over medium heat. Add the ground chickenand onion. Cook for 6-8 minutes until no longer pink.

4 Add the garlic, chopped zucchini, diced tomatoes, basil, andoregano. Cook for 2-3 minutes until fragrant.

5 Place the zucchini in a baking dish. Fill with chicken mixture. Topwith shredded cheese.

6 Cover with foil and bake for 25 minutes. Remove foil and bakefor 10 more minutes.

Notes

Low Carb Sweet and Spicy ChickenPrep Time: 5 Min Cook Time: 4 Hours Total Time: 4 Hours, 5 Min

SERVINGS: 4

Nutritional FactsServing Size:Serving Size: 8 oz.





Saturated Fat 1g 1%




Sodium 1117mg 49%


Dietary Fiber 1g 3%

Sugars 1g







Ingredients1 lb boneless skinless chicken thighs

1 lb boneless skinless chicken breast

3.5 tbsp low sodium soy sauce (GF if needed)

3/4 tsp Stevia (or to taste)

2.5 tbsp Asian garlic chili paste

1 garlic cloves, minced

2 tsp ginger, minced

Directions1 Stir together the soy sauce, Stevia, chili garlic paste, garlic, and

ginger in the bottom of the slow cooker. Add the chicken and stirto coat the chicken completely.

2 Cook on low for 4 hours or until chicken is fully cooked. Shredusing two forks.

3 Optional but highly recommended: Add the liquid from the slowcooker into a small sauce pan. Bring to a boil and boil for 8-10minutes until it reduces by half and thickens. Toss chicken inthis sauce or drizzle on top.

Notes

Sesame Spaghetti Squash with EdamamePrep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 1.25 cups





Saturated Fat 2g 7%




Sodium 291mg 13%



Sugars 4g






Ingredients1 small spaghetti squash

1 tbsp sesame oil

1 tbsp low sodium soy sauce (GF if needed,

coconut aminos for Whole30)

2 tbsp scallions

1/3 cup shelled edamame

Directions1 Pierce a spaghetti squash with a fork all over and then

microwave for 10-12 minutes until tender. Carefully cut in halfand remove seeds.

2 Toss with sesame oil, soy sauce, scallions, and edamame.

Notes

Low Carb Skillet Vegetable LasagnaPrep Time: 1 Hours, 15 Min Cook Time: 25 Min Total Time: 1 Hours, 40 Min

SERVINGS: 3

Nutritional FactsServing Size:Serving Size: 1 slice









Sodium 712mg 31%



Sugars 12g







Ingredients1/2 lb 99% ground turkey

3/4 tsp olive oil

2 1/3 cups spinach

2 zucchini, sliced into thin planks, about 1/4

inch thick

1/2 cup mushrooms, sliced

1/2 cup + 1.5 tbsp part skim ricotta

1 egg

2.5 tbsp Parmesan cheese

1/2 tsp salt

1/2 tsp pepper

1/2 tsp oregano

1/2 tsp dried basil

10 oz canned crushed tomatoes

1/3 cup + 2 tbsp +shredded part skim

mozzarella cheese

Directions1 Sprinkle the zucchini slices with salt and let rest for 10-15

minutes. Pat dry with a paper towel. This helps remove moistureso the lasagna isn't watery.

2 Spray a skillet with cooking spray. Brown the turkey until nolonger pink. Season with salt and pepper. Set aside.

3 Heat the olive oil in a skillet over medium heat. Add the spinachand mushrooms. Cook for 5 minutes. Squeeze out any excessmoisture and set aside.

4 In a bowl, mix together the ricotta cheese, egg, Parmesancheese, salt, pepper, oregano, and dried basil. Set aside.

5 Spray the skillet with cooking spray. Add about 1/2 cup of tomatoes to the bottom.

6 Cover with one layer of zucchini, breaking/cutting if needed.

7 Then layer on half the turkey and mushroom spinach mixture.Season with salt and pepper.

8 Layer on half the ricotta mixture and then sprinkle with 1/8 cup mozzarella.

9 Add half cup of tomatoes. Then make another layer starting with zucchini planks, then the remaining vegetables, the remaining ricotta, then 1/8 cup mozzarella cheese.

10

Cover and cook over medium heat for 25 minutes.

Top with the nal layer of zucchini and remaining crushed tomatoes. Sprinkle with last 1/8 cup of mozzarella cheese.

11

Notes

Parmesan Pork ChopPrep Time: 10 Min Cook Time: 25 Min Total Time: 35 Min

SERVINGS: 2










Sodium 404mg 18%


Dietary Fiber 1g 2%

Sugars 1g






Ingredients2/3 lb lean boneless center cut pork chops,trimmed

1 egg whites, whisked

1/3 cup Parmesan cheese

1/2 tsp Italian seasoning

Salt and pepper

1/2 lemon

Directions1 Preheat the oven to 400 degrees.

2 Season the pork with salt and pepper. Combine the Parmesanand Italian seasoning.

3 Dip the pork in the egg whites and then into the Parmesanmixture. Place on a prepared baking sheet.

4 Bake for 20-25 minutes until fully cooked and browned.

Notes

Crispy Balsamic Brussel SproutsPrep Time: 10 Min Cook Time: 20 Min Total Time: 30 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 3/4 cup





Saturated Fat 1g 4%




Sodium 326mg 14%



Sugars 4g






Ingredients1/2 lb fresh Brussels sprouts

2 1/2 tsp olive oil

4 tsp balsamic vinegar, divided

1 cloves fresh garlic, minced

1/4 tsp salt

1/4 tsp freshly ground black pepper

Directions1 Preheat oven to 450. Cover a baking sheet with aluminum foil

and set aside.

2 Rinse sprouts in cool water and then chop o the tough ends.Chop sprouts in half.

3 Whisk together oil, half the balsamic vinegar, minced garlic, salt,and pepper. Drizzle it over the chopped sprouts and then tossto combine. Spread the sprouts out evenly over the bakingsheet.

4 Roast for 20-25 minutes or until the sprouts are tender-crisp.

5 Drizzle with the remaining vinegar, and sprinkle with salt totaste.

Notes

Thai Basil Ground Beef BowlPrep Time: 10 Min Cook Time: 15 Min Total Time: 25 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 2 cups









Sodium 521mg 23%



Sugars 5g






Ingredients2/3 lb 95% lean ground beef

2 scallions


1 1/2 tsp fresh ginger, minced

1 cup asparagus, chopped

1 tbsp low sodium soy sauce (or coconut aminos)

1 tsp Asian garlic chili paste (like sambal oelek)

2 tbsp Thai basil

1 small cauliflower

2 tbsp onion

1/2 garlic clove

1 1/2 tsp coconut oil (or olive oil)

Directions1 Prepare the cauli ower rice. Chop the cauli ower into orets

and add to a food processor with the onion and garlic. Pulse intone rice like pieces. You may have to do this in batches

depending on your food processor. To cook, saute thecauliflower rice in 1 tbsp. coconut oil over medium heat until soft.You can also microwave it for 4-5 minutes.

2 Add the beef to a hot nonstick skillet over medium high heat.Brown and break up the larger chunks as you go until nolonger pink.

3 Add in the garlic, ginger, green onions, and asparagus. Cookuntil the asparagus is just tender, about 3-4 minutes.

4 Add the soy sauce, chili paste, and basil. Cook for 30 secondsand remove from heat. Taste and season as needed withadditional soy or chili sauce.

5 Serve the Thai Basil Beef over the cauliflower rice.

Notes

Shortcut Chicken Cordon BleuPrep Time: 10 Min Cook Time: 25 Min Total Time: 35 Min

SERVINGS: 3

Nutritional FactsServing Size:Serving Size: 1 chicken breast (178g)









Sodium 391mg 17%


Dietary Fiber 1g 3%

Sugars 1g







Ingredients3/4 lb boneless skinless chicken breast

3 slices deli ham, 96% fat free

3 slices low fat Swiss cheese (1 oz.

each)

1 3/4 tsp butter

2.5 tbsp almonds, crushed

1/2 tsp garlic powder

1/2 tsp oregano

Salt and pepper

Directions1 Preheat the oven to 350 degree

2 Spray a baking dish with cooking spray.

3 Cut the chicken breasts into 5 pieces and pound them out touniform thickness. Season the chicken breasts with salt andpepper and place in baking dish.

4 Top with ham (folded if needed) and cheese.

5 Melt butter in the microwave and toss together the almonds,garlic powder, and oregano. Sprinkle on top of the chicken.

6 Bake for 20-25 minutes or until chicken is cooked through. Ifdesired, broil for last 2 minutes for an extra crispy top.

Notes

Simple Roasted AsparagusPrep Time: 5 Min Cook Time: 10 Min Total Time: 15 Min

SERVINGS: 2






Saturated Fat 1g 3%




Sodium 2mg 0%



Sugars 2g






Ingredients1/2 lb asparagus, cleaned and trimmed

1 1/2 tsp olive oil

salt and pepper

Directions1 Preheat the oven to 400 degrees. Toss the asparagus with olive

oil, salt, and pepper. Place on a baking sheet sprayed withcooking spray or covered in foil.

2 Roast for 8-12 minutes until tender crisp.

Notes

Mashed Butternut SquashPrep Time: 10 Min Cook Time: 35 Min Total Time: 45 Min

SERVINGS: 2










Sodium 7mg 0%



Sugars 4g






Ingredients3/4 lb butternut squash, peeled, seeded, andcubed

Salt and pepper

2 1/2 tsp butter

Directions1 Preheat the oven to 400 degrees. Cut the squash in half and

remove seeds. Wrap each half in foil.

2 Bake for 45-60 minutes or until tender.

3 Scoop out squash with a spoon. Mash with the butter. Seasonwith salt and pepper.

Notes

Baked Blackened TilapiaPrep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min

SERVINGS: 3










Sodium 388mg 17%


Dietary Fiber 2g 8%

Sugars 0g







Ingredients1 lb tilapia

1.5 tbsp butter (or olive oil or ghee)

1.5 tbsp paprika

1 1/2 tsp onion powder

3/4 tsp black pepper

3/4 tsp chili powder

1/2 tsp oregano

1/2 tsp dried thyme

1/2 tsp garlic powder

1/2 tsp salt


2 Place the sh in a baking dish sprayed with cooking spray. Meltthe butter and brush or drizzle onto of the fish.

3 Mix together the spices to create the blackening rub. Coat onone side for a milder avor or on both sides for a spicier avor.You may have some extra seasoning.

4 Bake for 10-12 minutes until fish flakes easily with a fork.

Notes

Chili Roasted CarrotsPrep Time: 5 Min Cook Time: 25 Min Total Time: 30 Min

SERVINGS: 2






Saturated Fat 1g 3%




Sodium 127mg 6%



Sugars 8g






Ingredients3/4 lb carrots, chopped

1 1/2 tsp olive oil

1/2 tsp chili powder

1/2 tsp cumin

1 tbsp lime juice

1 tbsp cilantro


2 Toss the carrots with olive oil, chili powder, cumin, salt, andpepper. Lay flat on a prepared baking sheet.

3 Roast for 25-30 minutes until lightly brown and tender, stirringonce. Remove from oven and toss with lime juice and cilantro.

Notes

Roasted Garlic BroccoliPrep Time: 5 Min Cook Time: 20 Min Total Time: 25 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 1 cup





Saturated Fat 0g 2%




Sodium 351mg 15%



Sugars 3g






Ingredients3/4 lb broccoli


3/4 tsp olive oil

1/4 tsp kosher salt

1/4 tsp black pepper

Cooking spray


2 Toss the broccoli with the olive oil, garlic, salt, and pepper.

3 Spread out the broccoli on a baking sheet sprayed with cookingspray. Make sure they are in one layer. Spray with a bit morecooking spray on top.

4 Roast for 20-25 minutes until just browned.

Notes

Low Carb Greek Tostadas with TurkeyPrep Time: 5 Min Cook Time: 20 Min Total Time: 25 Min

SERVINGS: 2

Nutritional FactsServing Size:Serving Size: 2 tostadas









Sodium 1511mg 66%



Sugars 7g






Ingredients4 low carb tortillas (or low carb pitas)

1 1/2 tsp olive oil

2/3 lb 99% lean ground turkey


3/4 tsp dried oregano

1/2 tsp salt

1/2 tsp pepper

1/4 tsp dried thyme

1 cup cherry tomatoes, quartered

1 cup cucumbers, chopped

1/4 cup red onion, diced

1 tbsp lemon juice

1 tbsp red wine vinegar

1 tbsp fresh dill

1/4 cup reduced fat feta cheese

Directions1 Heat the olive oil over medium high heat. Add the turkey. Break

up the turkey and cook for 6-8 minutes until browned andcooked through. Add the garlic, salt, pepper, oregano, andthyme. Cook for 1-2 minutes until fragrant.

2 Toss together the cucumbers, tomatoes, red onion, lemon juice,red wine vinegar, and dill. Season with salt and pepper. Becareful with the salt since you will be adding feta to the tostadas.

3 Toast the tortillas in the oven or toaster oven until crispy. Foroven, place directly on rack of a 400 degree oven for 5-6minutes.

4 Top tortillas with turkey, cucumber and tomato salad, and fetacheese.

Notes

The Basics: What a Slender Kitchen Membership Includes Since every household is different, we provide three meal planning options included in your membership. That way you can pick the meal planner that works for you and change if you ever need something different in the future. Option 1: Interactive Meal Planner Best for someone who wants ideas for all of their meals but may want to make changes based on family size, dietary preferences, or schedules.

Start with our suggested healthy, low carb, or vegetarian meal plan. Choose your plan and set the number of servings in your Settings.

Use our simple interactive weekly meal plan calendar to adjust the meal plan for your family’s needs. You can delete meals you don’t need, add new recipes you want to try, and even add your own items/recipes.

Download your updated meal plan and shopping list. Option 2: Build Your Own Meal Plans Best for someone who wants full control of their meal plan and is looking for a tool to make it easier to create the meal plan and shopping list.

Use the simple interactive meal planner to create your meal plan from scratch. Choose from our database of thousands of recipes (or add your own recipes!) to create your own custom meal plan. Just drag and

drop recipes into the calendar and we’ll make your custom shopping list, calculate nutritional info, and create your printable meal plan.

Option 3: Ready Made Meal Plans Best for someone who wants a ready made solution that tells them exactly what to cook and shop for each week.

Choose the pre-made healthy, low carb, or vegetarian meal plans and whether you want a complete plan (breakfast, lunch, and dinner) or Dinners Only.

With one click, download the plan and you’re ready to eat healthy all week. Each plan comes with categorized shopping list, fallback meals, and all the nutritional info.

Accessing each option is easy. 1. Make sure you are logged in. 2. Under the Meal Plans menu, choose Weekly Meal Planner to use the interactive meal planner or build your own meal plans.

Choose Ready Made Meal Plans for pre-made meal plans. 3. If you choose to build your own meal plan, turn off the Suggestions in the Settings or at the top of the meal planner.

How it Works To help you make the most of your meal plan, we encourage you to watch a brief video to make sure you have a great experience and check out the Quick Start Guide. Don’t hesitate to reach out if you have questions.

Other Helpful Info

New meal plans come out every Thursday to make sure you have plenty of time to prepare and shop before the week starts.

As a member you get access to all our meal plans and options. You can switch between plans as often as you like.

All meal plans include nutritional information and the option to show Weight Watchers SmartPoints™. You can choose to set calorie goals or not.

We love leftovers and often utilize them for lunch in our meal plans for easier meal prep. Our interactive meal planner lets you add leftovers to your meal plan in one simple step.

Ready Made Meal plans come for 2 or 4 people and are available as complete plans or dinner only.

For those using the interactive meal planner or build your own meal plan options, use the Settings to control the number of servings you want, which plan you would like to utilize, calorie settings, and more.

Plans do auto-renew but you can cancel at any time from your profile page.

Common Questions

1. What is the difference between the Ready Made Meal Plans and interactive meal planner? The Ready Made Meal Plans are exactly that – meal plan PDFs that contain a complete (or dinner only) meal plan with all the recipes you need, a categorized shopping list, and nutritional information. It is a flat file that can only be altered the old fashioned way, with paper and pencil. The interactive meal planner allows you to make changes to the weekly meal plan using an easy drag and drop calendar. Each week you get a suggested meal plan automatically loaded into the calendar that is adjusted to your desired number of servings. Then you can make changes to the meal plan based on your preferences and needs by adding/removing recipes and items. It gives you the control to make the meal plan work better for you. Once you finish, you automatically get a shopping list and printable meal plan that reflects the changes you made.

2. How do I swap out a recipe? What if I am going out to eat or don’t plan on cooking?

When using the interactive meal planner, just click on the title of the meal you would like to change (i.e. breakfast). Then use the X or trash can icon to remove the recipes you don’t want to use. If you aren’t planning on cooking that night, just leave it blank. If you want to add a new recipe, just drag in a new recipe from your Favorites or Recipe Queue.

3. How do I add leftovers to my meal plan? We love leftovers and know that many of our members do as well so we wanted to make sure it was easy to incorporate them in the meal plans. To add leftovers to your meal plan, simply drag the same recipe into your meal plan more than once. When you add the recipe a second (or third or fourth) time and choose Use Leftovers, the original recipe will automatically be adjusted to include the extra servings you need.

4. How do I switch between meal plans? Switching between meal plans is easy. You can either switch plans in your Settings or use the drop down menu at the top of the weekly meal plan to change the plan you see.

5. Where do I download the meal plans?

Ready Made Meal Plans can be downloaded here. To download your meal plan from the interactive meal planner, simply click the Download Meal Plan box on the left side bar next to the weekly meal plan.

6. Does the meal planner automatically update when I make changes to my meal plan? Absolutely! Any time you make changes to your meal plan, the shopping list and downloadable meal plan are automatically updated as well.

7. What do I do if I have food allergies or my family doesn’t like a meal? If you have food allergies, picky eaters, or specific dietary preferences then the interactive meal planner will be your best option. Simply delete any recipes that won’t work for your needs and drag in a new recipe that will.

8. How do I access previous meal plans? For Ready Made Meal Plans, you will have access to the current week as well as the previous three weeks. We recommend saving the meal plans if you would like to access older plans. For the interactive meal planner, all your meal plans are saved in the Meal Plan Archive, which can be found under the Meal Plans menu when you are logged in. You can access them at any time.

9. How do I add my own recipes into the meal planner? If you have a family favorite recipe or meal you want to add to your meal planner, simply enter it here. Once you enter the recipe, we will calculate the nutritional information for you and email you once the recipe has been approved. Then you can add it to your meal plans at any time.

10. How do I save recipes to my Favorites or Recipe Queue? Saving recipes to your Favorites and Recipe Queue makes meal planning much more efficient. To save recipes to these areas when browsing the website, simply click on the + in the corner of any recipe photo and choose the heart icon to save to Favorites or the arrow icon to save to your Recipe Queue.

Tips and Tricks from our Meal Planning Members The best advice for making the most of our meal plans comes directly from our members. Check out their tips and tricks below.

“Don’t forget to save recipes to your Favorites and Recipe Queue! I can’t tell you how much time this saves me when I need to swap out a recipe in the meal planner. Every time I am on the website and see a recipe I think my family would like, I immediately save it and then I am never stuck searching for recipes.”

- Donna

Try new recipes and food! One of the best things about Slender Kitchen meal plans is that it opens you up to try all kind of new foods and recipes. My family has tried so many new recipes that we love and had we not been willing to be a little adventurous, this never would have happened!

- Sam

Each week I spend a few minutes checking off items I already have on the Shopping List. It seems like such a simple step and only takes a couple minutes but I can’t tell you how many times I was buying spices and ingredients I actually already had!

- James

Spend some time every Sunday prepping for the week. I save so much time by prepping meals and side dishes ahead of time. Always prep your veggies and get everything organized on Sunday. It truly will save you during the week when things always get busier than expected.

-Karen

Watch the videos! I am not the most tech savvy person and struggled a lit bit to understand the interactive meal planner at first. Then I watched one overview video and all the sudden everything made sense! Watch, watch, watch!

- Kat

why meal planning works: get healthy, lose weight, and ... · why meal planning works: get healthy,...

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