A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I am OVER the cold and snow as I know many of you are too! I want to send my prayers and thoughts to those who have had such a hard time this week with weather, power outages and lack of water. My light at the end of the tunnel is that Lent has started, so in my mind that means Easter is around the corner and that means spring is coming!!! For those of you who observe, check out my Lenten friendly recipes.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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. You should aim for around 1500 calories* per day.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (2/22) B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P) D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P) Totals: WW Points 9B 15G 9P, Calories 889*
TUESDAY (2/23) B: Overnight Oats in a Jar (5B 5G 3P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P) D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)
Totals: WW Points 19B 21G 17P, Calories 1,041*
WEDNESDAY (2/24) B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P) D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)
FRIDAY (2/26) B: Savory Cottage Cheese Bowl (3B 3G 3P) L: Chickpea Avocado Salad (3B 8G 3P) D: Air Fryer Salmon with Maple Soy Glaze (2B 7G 2P) with Roasted Asparagus (0B 0G 0P) and Cauliflower “Fried Rice” (1B 2G 1P)
Totals: WW Points 9B 20G 9P, Calories 890*
SATURDAY (2/27) B: Cottage Cheese Egg and Sausage Frittata (3B 7G 3P) and an orange (0B 0G 0P) L: Pastrami Reuben Egg Rolls (8B 8G 8P) D: ORDER IN!
Totals: WW Points 11B 15G 11P, Calories 655*
SUNDAY (2/28) B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P) L: Creamy Roasted Cauliflower Chowder (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P) D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and sliced cucumbers (0B 0G 0P)
Totals: WW Points 22B 23G 15P, Calories 903*
*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.
2 medium apples (any variety)
3 medium bananas
1 dry pint fresh blueberries
7 medium oranges
1 small lemon
2 medium limes
1 medium (6-ounce) Hass avocado
2 medium red bell peppers
1 pound fresh asparagus
1 medium PLUS 1 large head cauliflower (can sub 1 ½ pounds “riced” for medium head, if desired)
3 medium Persian (mini) cucumbers
1 large English cucumber
1 small package alfalfa sprouts
2 medium heads garlic
1 (3-inch) piece fresh ginger
1 small bunch celery
1 medium bunch carrots
2 medium bunches scallions
1 small container/bunch chives
1 small bunch/container fresh thyme
1 small bunch fresh cilantro
1 medium head Romaine lettuce
2 large bunches winter green such as chard, escarole, spinach or kale (can sub ½ pound pre-chopped, if desired)
1 small bunch/bag baby spinach
½ small head red cabbage
1 pound cherry or grape tomatoes
2 medium plum tomatoes
1 medium vine-ripened tomato
1 medium red onion
2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
2 ½ pounds (2 large PLUS 4 small) boneless, skinless chicken breasts
2 pounds 93% lean ground beef
1 link Italian chicken sausage
6 ounces pastrami or corned beef
1 ½ pounds (4) wild salmon filets
1 small loaf sliced whole grain bread
½ pound egg fettuccini
1 small package quick oats
1 large package crispy corn taco shells (you need 16)
1 small package dry brown rice (or 6 cups pre-cooked)
1 small package unbleached all-purpose flour
1 (8-ounce) multigrain baguette
Condiments and Spices
Extra virgin olive oil
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Red wine vinegar
NuNaturals liquid vanilla stevia (or sweetener of your choice)
Thyme (can sub 1 teaspoon fresh in Cauliflower Chowder, if desired)
Unfiltered apple cider vinegar (Can sub 1 tablespoon lemon juice in Chickpea Salad, if desired)
Crushed red pepper flakes (optional, for Korean Chicken)
Reduced sodium soy sauce*
Pure maple syrup
Honey or agave
Dairy & Misc. Refrigerated Items
2 dozen large eggs
1 small box unsalted butter
1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
1 small block reduced fat Swiss cheese (I like Jarlsberg)
1 (8-ounce) bag shredded cheddar cheese
1 small wedge fresh Pecorino Romano or Parmesan cheese
1 (8-ounce) container skim milk
1 pint whole milk
1 (8-ounce) container unsweetened almond milk
1 small package/jar sauerkraut
1 small package egg roll wrappers
Canned and Jarred
1 (5-ounce) can albacore tuna in water
1 (8-ounce) can tomato sauce
2 (15-ounce) cans black beans
1 (15-ounce) can chickpeas
1 small jar natural peanut butter
1 small jar horseradish
1 (32-ounce) carton vegetable broth
1 small jar unsweetened apple sauce
1 small package peas and carrots
Misc. Dry Goods
1 small package chia seeds (if buying from bulk bin, you need ½ tablespoon)
1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
1 small package chopped pecans or walnuts (if buying from bulk bin, you need 5 tablespoons)