A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
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 (5/24) B: Petite Crustless Quiche* (5B 6G 6P) and 1 cup strawberries (0B 0G 0P) L: Turkey Club (7B 8G 7P) with 8 baby carrots (0B 0G 0P) D: Veggie Lasagna Zucchini Boats (7B 8G 7P) with a green salad* (1B 1G 1P) Totals: WW Points 20B 23G 21P, Calories 1,050**
TUESDAY (5/25) B: Petite Crustless Quiche* (5B 6G 6P) and an orange (0B 0G 0P) L: Chickpea Tuna Salad (0B 8G 0P) over 1 ½ cups Romaine lettuce (0B 0G 0P) D: Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P) Totals: WW Points 15B 24G 16P, Calories 991**
WEDNESDAY (5/26) B: Petite Crustless Quiche* (5B 6G 6P) and 1 cup strawberries (0B 0G 0P) L: Turkey Club (7B 8G 7P) with 8 baby carrots (0B 0G 0P) D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P) Totals: WW Points 22B 24G 23P, Calories 1,069**
THURSDAY (5/27) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) L: Chickpea Tuna Salad (0B 8G 0P) over 1 ½ cups Romaine lettuce (0B 0G 0P) D: Grilled Chicken Kabobs with Cucumber Yogurt Sauce (2B 5G 2P) and Quinoa Salad with Kale, Cranberries and Mint (6B 6G 3P)
Totals: WW Points 12B 25G 9P, Calories 971**
FRIDAY (5/28) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) L: LEFTOVER Quinoa Salad with Kale, Cranberries and Mint (6B 6G 3P) with ½ a whole wheat pita (2B 2G 2P) and 2 tablespoons hummus (2B 2G 2P) D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ½ steamed cob of corn (0B 2G 0P) Totals: WW Points 19B 24G 16P, Calories 901**
SATURDAY (5/29) B: Spinach Ricotta Quiche (5B 7G 5P) over 1 ½ cups mixed greens (0B 0G 0P) L: Greek Nachos (recipe x 2) (5B 5G 5P) and an apple (0B 0G 0P) D: ORDER IN!
Totals: WW Points 10B 12G 10P, Calories 508**
SUNDAY (5/30) B: LEFTOVER Spinach Ricotta Quiche (5B 7G 5P) with an orange (0B 0G 0P) L: Grilled Pesto Shrimp Skewers (3B 3G 3P) and Macaroni Salad with Tomatoes (4B 4G 4P) D: Juicy Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) with Watermelon Feta Salad (2B 2G 2P)
Totals: WW Points 21B 23G 21P, Calories 968**
*Freeze any leftover quiche you/your family won’t eat. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette. **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.
5 medium oranges
4 medium apples (any variety)
1 large watermelon
1 (12-ounce) container strawberries
2 medium PLUS 1 large lemon
2 large red bell peppers
1 large head garlic
2 medium ears of corn
2 large cucumbers
3 ½ pounds (about 6 medium) zucchini
1 medium yellow squash
2 medium (6-ounce) Hass avocados
1 small bag baby carrots
1 large head Romaine lettuce (sub a few leaves for Iceberg in Turkey Club)
1 small bunch kale
1 (10-ounce) bag/clamshell mixed greens
1 (5-ounce) bag/clamshell baby arugula
1 (5-ounce) bag/clamshell baby spinach
1 small bunch scallions
1 large bunch/container fresh basil
1 small bunch/container fresh dill
1 medium bunch/container fresh mint
1 (1-pound) container grape or cherry tomatoes
4 medium vine-ripened tomatoes
2 medium plum tomatoes
1 small red onion
1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
1 package turkey kielbasa (you need 12 ounces)
1 package center-cut bacon
6 ounces thinly sliced deli turkey (I like Boars Head)
2 pounds 93% lean ground beef
1 pound 93% lean ground turkey
1 ½ pounds boneless, skinless chicken breasts or thighs
2 ½ pounds peeled and deveined jumbo shrimp
1 small package unbleached, all-purpose flour
1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
1 package small whole wheat pitas
1 large package crunchy corn taco shells (you need 16)
1 small package dry tricolor or red quinoa
1 small package seasoned whole wheat breadcrumbs
1 package whole wheat hamburger buns
1 package elbow (macaroni) pasta
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)
Light vinaigrette (or make your own with ingredients in list)
Red wine vinegar
Hot sauce (optional, for Avocado Toast)
Za’atar (can sub 2 teaspoons oregano in Chicken Kabobs, if desired)
Cajun or Creole seasoning
Dairy & Misc. Refrigerated Items
2 dozen large eggs
1 package (9-inch) deep dish pie crust
1 (8-ounce) bag shredded cheddar cheese
1 (8-ounce) bag shredded part-skim mozzarella
1 (15-ounce) tub part-skim ricotta cheese
1 large chunk fresh Parmigiano Reggiano cheese
1 (8-ounce) container skim milk
1 (6-ounce) container low fat plain yogurt
1 (12-ounce) package crumbled feta cheese
1 package hummus (any variety)
Canned and Jarred
1 (2.5-ounce) can sliced black olives
1 small jar capers
1 (6-ounce) can albacore tuna (I like American Tuna)
2 (15-ounce) cans chickpeas
1 (8-ounce) can tomato sauce
1 (15-ounce) can crushed tomatoes (I like Tuttorosso)
Misc. Dry Goods
1 small package dried cranberries (if buying from bulk bin, you need 1/3 cup)