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!
TUESDAY (3/9) B: Cinnamon Apple Yogurt Bowls (6B 9G 6P) L: LEFTOVER Chickpea Tomato Soup (1B 4G 4P) with a whole wheat roll (3B 3G 3P) D: One-Pot Chicken Fajita Pasta (8B 9G 8P)
Totals: WW Points 18B 25G 21P, Calories 988**
WEDNESDAY (3/10) B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) L: LEFTOVER Chickpea Tomato Soup (1B 4G 4P) with a whole wheat roll (3B 3G 3P) D: Beef Negimaki Stir Fry (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) Totals: WW Points 15B 22G 13P, Calories 919**
THURSDAY (3/11) B: ½ cup quick oats # (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Classic Egg Salad (½ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P) D: Slow Cooker Banh Mi Rice Bowls (10B 8G 3P)
Totals: WW Points 23B 24G 12P, Calories 973**
FRIDAY (3/12) B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Classic Egg Salad (½ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P) D: Broiled Miso Salmon (1B 4G 1P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
Totals: WW Points 18B 27G 14P, Calories 1,040**
SATURDAY (3/13) B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P) L: Antipasto Salad (6B 6G 6P) (recipe x 4) D: ORDER IN!
Totals: WW Points 15B 16G 15P, Calories 517**
SUNDAY (3/14) B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P) L: Cheeseburger Soup (7B 8G 7P) D: Chicken Thighs with Shallots in Red Wine Vinegar (8B 8G 8P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)
Totals: WW Points 29B 31G 25P, Calories 1,062**
*Grilled cheese includes 2 thin-sliced whole grain bread and 1.5 ounces (2 slices) cheddar cheese. **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.
# Prepare oats with water according to package directions.