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
Hey guys! In case you missed it, I shared a FREE bonus pack this week which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new Skinnytaste- Meal Prep cookbook. All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus pack (if you already pre-ordered, no worries, you can still fill it out!)
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 (8/31) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P) L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P) D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with 1 ½ cups mixed greens, 1 tablespoon shaved parmesan and 1 tablespoon light vinaigrette (2B 2G 2P)
Totals: WW Points 17B 23G 17P, Calories 938*
TUESDAY (9/1) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P) D: Turkey Enchilada Stuffed Poblanos Rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 18B 23G 18P, Calories 921*
WEDNESDAY (9/2) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P) D: Summer Vegetables with Sausage and Potatoes (7B 7G 5P)
Totals: WW Points 14B 18G 12P, Calories 967*
THURSDAY (9/3) B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with 1 cup grapes (0B 0G 0P) D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup brown rice** (5B 5G 0P)
Totals: WW Points 20B 23G 15P, Calories 903*
FRIDAY (9/4) B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P) D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P) Totals: WW Points 21B 22G 16P, Calories 899*
SATURDAY (9/5) B: Breakfast Pizza (5B 8G 5P) L: Spiralized Greek Cucumber Salad with Lemon and Feta (recipe x 4) (7B 7G 7P) D: ORDER IN!
Totals: WW Points 12B 15G 12P, Calories 496*
SUNDAY (9/6) B: Crustless Summer Zucchini Pie (3B 4G 3P) with 1 cup fruit salad*** (0B 0G 0P) L: BLT with Avocado (recipe x 4) (9B 9G 9P) D: Grilled Steak with Tomatoes, Red Onion and Balsamic (½ recipe) (4B 4G 4P) with Grilled Corn Salad with Feta (3B 6G 3P)
Totals: WW Points 19B 23G 19P, Calories 847*
*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. **Make an extra 3 cups rice for leftovers Friday.
***Fruit salad includes 1 cup watermelon, 1 cup grapes, 1 peach and 1 cup blackberries.
2 medium and 1 large peaches
4 medium apples (2 green and 2 any variety)
1 pound seedless grapes
1 medium-size mini watermelon
1 (6-ounce) container fresh blackberries
1 (6-ounce) container fresh berries (your choice)
3 medium lemons
2 medium limes
1 medium and 2 large red bell peppers
1 medium green bell pepper
1 medium yellow bell pepper (can sub remaining ½ orange pepper for yellow in Summer Vegetables with Sausage, if desired)
1 medium orange bell pepper
6 large ears of corn
2 ½ pounds zucchini
1 medium yellow squash
1 medium and 2 large English cucumbers
1 medium (6-ounce) and 1 large (7-ounce) Hass avocados
4 large fresh poblano chiles
1 medium head cauliflower
1 pound baby red potatoes
2 medium and 1 large shallots
2 medium heads garlic
1 (2-inch) piece fresh ginger
1 small package alfalfa sprouts
1 small carrot
1 small bunch celery
1 small bunch scallions
1 small bunch fresh cilantro
1 large bunch fresh Italian parsley
1 small bunch fresh oregano
1 small bunch fresh rosemary or thyme (can sub 2 tablespoons oregano in Summer Vegetables with Sausage, if desired)
1 small bunch fresh chives (can sub ¼ cup scallion greens in Zucchini Pie, if desired)
1 (5-ounce) bag/clamshell arugula
1 small head Iceberg lettuce
1 small head Romaine lettuce (can sub 3 leaves Iceberg lettuce on Tuna Sandwich, if desired)
7 medium and 2 large vine-ripened tomatoes
1 dry pint cherry or grape tomatoes
1 large red onion
1 small and large yellow onions
Meat, Poultry and Fish
1 large or 2 regular packages center-cut bacon (you need 18 strips)
1 pound flank or London broil steak
1 pound peeled and deveined jumbo shrimp
6 ounces sliced deli chicken or turkey
¾ pound 93% lean ground turkey
1 pound (2) boneless, skinless chicken breasts
14 ounces Italian chicken sausage
6 ounces fully-cooked turkey/chicken Andouille or Kielbasa sausage
1 loaf whole grain sliced bread
1 package dry brown rice (or 6 cups pre-cooked)
1 package angel hair pasta
1 package all-purpose unbleached or white whole wheat flour
1 package whole wheat panko breadcrumbs
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)
Regular or light mayonnaise
Crushed red pepper flakes
Light vinaigrette dressing (or make your own with ingredients in list)
Mexican hot chili powder
Red wine vinegar
Unseasoned rice vinegar
Toasted sesame oil
Toasted sesame seeds
Reduced sodium soy sauce*
Cajun or Creole seasoning
Dairy & Misc. Refrigerated Items
1 dozen large eggs
1 medium wedge fresh Parmesan cheese
1 (8-ounce) bag shredded whole milk or part-skim mozzarella cheese