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
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 (1/11) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P) D: Lebanese Lentil Soup* (2B 6G 1P) with a whole wheat pita (4B 4G 4P) Totals: WW Points 20B 27G 19P, Calories 1,014**
FRIDAY (11/15) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P) D: Salmon Coconut Curry with Spinach and Chickpeas (4B 12G 4P)
Totals: WW Points 18B 29G 18P, Calories 1,057**
SATURDAY (11/16) B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 tablespoon sour cream (1B 1G 1P) D: ORDER IN!
Totals: WW Points 13B 17G 13P, Calories 638**
SUNDAY (1/17) B: Breakfast Egg Rolls (4B 6G 4P) with an orange (0B 0G 0P) L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P) D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with a green salad # (1B 1G 1P)
Totals: WW Points 15B 20G 15P, Calories 1,091**
*Freeze any leftover soup you/your family won’t eat. ** 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.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots and ¼ cup light vinaigrette.
7 medium oranges
6 medium apples (any variety)
3 medium lemons
1 (6-ounce) container fresh berries (your choice)
3 medium heads garlic
1 medium shallot
2 small (5-ounce) Hass avocados
1 medium cucumber
1 (5-inch) piece fresh ginger
1 large Fresno chili
1 medium red bell pepper
1 small orange bell pepper
1 large head broccoli
2 bunches broccolini
1 large (10-ounce) sweet potato
1 medium bunch carrots
1 small bunch celery
1 (5-ounce) bag/container mixed greens
2 (5-ounce) bags/containers fresh baby spinach
1 large bunch Lacinato kale, Swiss chard or your favorite leafy green
1 small head Iceberg lettuce
1 large bunch cilantro
1 small bunch/container fresh oregano (can sub 1 extra tablespoon basil in Stuffed Chicken, if desired)
1 small bunch/container fresh basil
1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Quiche Lorraine, if desired)
1 small bunch fresh Italian parsley
2 small bunches scallions
1 dry pint cherry/grape tomatoes
2 medium vine-ripened tomatoes
1 small red onion
3 small yellow onions
Meat, Poultry and Fish
1 package center-cut bacon
1 1/3 pound 99% lean ground turkey
1 pound 93% lean ground beef
1 pound flank steak
2 ¼ pounds (5) boneless, skinless chicken breasts
½ pound chicken or turkey breakfast sausage
/1 ½ (4) pounds skin-on salmon
1 pound peeled and deveined large or jumbo shrimp
1 loaf sliced whole grain bread
1 (8-ounce) multigrain baguette
1 package whole wheat pita (you need 5)
1 small package panko breadcrumbs
1 package quick cooking brown rice (such as Uncle Bens)
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)
White pepper (can sub black pepper in Broccoli Beef, if desired)
Madras curry powder
Light vinaigrette (or make your own with ingredients in list)
Red wine vinegar
Toasted sesame seeds
Reduced sodium soy sauce*
Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
1 (18-pack) large eggs
2 (6-ounce) containers nonfat plain Greek yogurt
1 medium wedge Gruyere cheese
1 (8-ounce) bag shredded cheddar cheese
1 (8-ounce) container half and half
1 small tub sour cream
1 small wedge Parmesan cheese
1 small package feta cheese
1 small package sliced reduced fat cheddar cheese
1 small box unsalted butter
1 (8-ounce) container 2% milk
1 package egg roll wrappers
1 small container fresh Pico de Gallo or salsa
Canned and Jarred
1 (8-ounce) can tomato sauce
1 (15-ounce) can chickpeas
1 (14-ounce) can light coconut milk
1 (15-ounce) can reduced sodium black beans
1 (10-ounce) can RoTel diced tomatoes with green chilies