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
So I am getting my sanity back!!! Finally back to normal with internet and WiFi! You don’t realize how much you rely on something til you don’t have it anymore! Thank you all for your patience! I’ve received a few requests asking about a vegetarian meal plan, and while I do not have one at this time I want to make sure everyone know they can check out all my vegetarian recipes here.
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 (8/24) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P) L: Taco Salad Meal Prep (7B 7G 7P) D: Cauliflower Gnocchi (3B 3G 3P) with a green salad* (1B 1G 1P)
THURSDAY (8/27) B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P) L: Taco Salad Meal Prep (7B 7G 7P) D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) over 1 cup whole wheat spaghetti (5B 5G 0P) with Easy Garlic Broccolini** (1B 1G 1P)
Totals: WW Points 20B 22G 15P, Calories 986**
FRIDAY (8/28) B: Peach Banana Green Smoothie with Hemp Seeds (½ recipe) (3B 3G 3P) L: Hummus Avocado Toast (6B 6G 6P) with an apple (0B 0G 0P) D: Grilled Pesto Shrimp Skewers (3B 3G 3P) with Grilled Corn Salad with Feta (3B 6G 3P) Totals: WW Points 15B 18G 15P, Calories 881**
SATURDAY (8/29) B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with ½ a grapefruit (0B 0G 0P) L: Chickpea Salad (1B 5G 1P) with ½ whole wheat pita (2B 2G 2P) and ¼ cup hummus (4B 4G 4P) D: ORDER IN!
Totals: WW Points 11B 17G 11P, Calories 622**
SUNDAY (8/30) B: Low Fat Blueberry Scones (7B 8G 7P) with 1 cup diced cantaloupe (0B 0G 0P) L: Italian Chopped Salad (recipe x 2) (8B 8G 8P) D: Turkey Meatloaf (3B 5G 3P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 25B 28G 21P, Calories 1,053**
*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. ***Add an extra bunch of broccolini for leftovers Thurs.
2 medium and 2 large peaches
1 medium apple
1 medium banana
1 medium cantaloupe
2 medium pink grapefruit
1 (6-ounce) container fresh blueberries
1 (6-ounce) container fresh berries (your choice)
6 large ears of corn
3 bunches broccolini
1 pound string (green) beans
3 pounds (2 medium heads) cauliflower
1 large head broccoli florets (or 3 cups pre-cut)
1 small radish
small red bell pepper
2 pounds (4 medium) Yukon gold potatoes
2 medium heads garlic
1 small (5-ounce) Hass avocado
5 medium limes
1 large lemon
1 large English cucumber
2 large cucumbers
½ small head green cabbage
½ small head red cabbage (can sub an extra 1 cup green cabbage in Fish Tacos, if desired)
1 bag pre-shredded carrots
1 small bunch scallions
1 (5-ounce) bag/clamshell fresh arugula
1 (5-ounce) bag/clamshell fresh baby spinach
2 small and 1 large head Romaine lettuce
1 small bunch fresh parsley
1 medium bunch fresh cilantro
1 medium bunch/container fresh basil
3 large vine-ripened tomatoes
1 dry pint cherry or grape tomatoes
1 medium red onion
1 small yellow onion
1 small container Pico de Gallo (or ingredients to make your own)
Meat, Poultry and Fish
1 pound 93% lean ground turkey
1 1/3 pound 99% lean ground turkey (can buy a larger package of 93% lean and sub in Meatloaf,
1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi
2 pounds (4) boneless, skinless chicken breasts
1 ½ pounds peeled and deveined jumbo shrimp (can buy only 1 pound if serving 4, if desired)
2 ounces sliced genoa salami
1 loaf sliced whole grain bread
1 small package unbleached all-purpose flour
1 small package white whole wheat flour (can sub all-purpose in gnocchi, if desired)
1 small package whole wheat pita
1 package whole wheat spaghetti
1 package seasoned whole wheat breadcrumbs
1 small package dry extra-long grain (or Basmati) rice
1 small package corn tortillas
Condiments and Spices
Extra virgin olive oil
Canola or vegetable oil
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Light vinaigrette dressing (or make your own with ingredients in list)
Chili lime seasoning (such as Tajin Classic)
Crushed red pepper flakes
NuNaturals liquid stevia (or your favorite sweetener)
Red wine vinegar
Dairy & Misc. Refrigerated Items
1 dozen large eggs
1 (8-ounce) bag shredded cheddar cheese
1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
1 small package feta cheese
1 pint half and half
1 pint 1% buttermilk
1 small box butter
1 small container light sour cream
1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes, if desired)