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
As the weather starts to turn cold I love pulling out comfy sweaters and recipes for comfort food. There is nothing quite like warming up with your favorite food that also brings back happy memories! Chicken Enchiladas and Meatloaf and Brown Gravy are two of my favorites, what are some of yours?
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 (11/2) B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P) L: Turkey Club (7B 8G 7P) D: Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P) Totals: WW Points 21B 23G 18P, Calories 932**
TUESDAY (11/3) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Turkey Club (7B 8G 7P) D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P)
THURSDAY (11/5) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Buffalo Shrimp Lettuce Wraps (½ recipe) (4B 5G 4P) D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
Totals: WW Points 7B 16G 11P, Calories 810**
FRIDAY (11/6) B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0P 0G) L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P) D: Skillet Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 12B 18G 16P, Calories 922**
SATURDAY (11/7) B: Crustless Quiche Lorraine # (5B 7G 5P) and an orange (0B 0G 0P) L: Open Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P) D: ORDER IN!
Totals: WW Points 9B 12G 9P, Calories 592**
SUNDAY (11/8) B: Whole Wheat Pumpkin Pancakes (8B 8G 8P) with 1 tablespoon maple syrup (3B 3G 3P) L: Avocado and Lump Crab Salad (recipe x 2) (5B 5G 5P) D: Salisbury Steak Meatballs (5B 6G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 28B 29G 24P, Calories 994**
*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Freeze any leftover lasagna 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. # Freeze any leftover you/your family won’t eat.
2 medium pears (any variety)
4 medium apples (any variety)
4 medium oranges
1 medium banana
1 medium lemon
2 medium limes
2 medium heads garlic
2 large shallots
½ pound whole white mushrooms
5 ounces sliced white mushrooms (can buy more whole mushrooms and slice yourself, if desired)
1 medium red bell pepper
1 small green bell pepper
1 small cucumber
2 pounds Yukon Gold potatoes
1 pound sweet potatoes
1 pound green (string) beans
3 medium (6-ounce) Hass avocados
1 small bunch celery
1 small bunch carrots
1 small bunch scallions
1 small container/bunch fresh chives
1 small bunch fresh cilantro
1 small bunch fresh Italian parsley (optional garnish for Salisbury Steak Meatballs)
1 large bunch kale
1 medium head Romaine lettuce
1 small head iceberg lettuce (can sub 4 leaves Romaine on Turkey Club, if desired)
1 (1-pound) bag/clamshell mixed baby greens
7 medium vine-ripened tomatoes
1 dry pint grape or cherry tomatoes
1 small red onion
1 medium and 1 large yellow onions
Meat, Poultry and Fish
1 package center-cut bacon
6 ounces sliced deli turkey breast (I like Boars Head)
1/2 pound peeled and deveined large shrimp
4 chicken drumsticks
4 bone-in chicken thighs
1 1/3 pounds 99% lean ground turkey
½ pound 93% lean ground turkey
1/2 pound 93% lean ground beef
1 ½ pounds (4 fillets) flounder, tilapia or other white fish filets
½ pound lump crab meat
1 (8-ounce) multigrain baguette
1 loaf sliced whole grain bread
1 small package white whole wheat flour
1 small package whole wheat seasoned breadcrumbs
1 small package quick oats
1 package lasagna noodles
1 small package low fat granola
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)
Frank’s RedHot sauce
Herbes de Provence (can sub ½ teaspoon poultry seasoning in Turmeric Chicken, if desired)
Red wine vinegar
Pumpkin pie spice
Dairy & Misc. Refrigerated Items
1 (18-pack) large eggs
1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
1 medium wedge fresh Parmesan cheese
1 (8-ounce) bag shredded part-skim mozzarella cheese
1 (8-ounce) bag shredded cheddar
1 jar light blue cheese or light ranch dressing (or ingredients to make your own)
1 wedge Gruyere cheese
1 (8-ounce) carton half and half
1 tub whipped butter
1 small tub light sour cream
1 pint buttermilk
1 package reduced fat sliced cheddar cheese
1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup in Mashed Potatoes, if desired)
1 (8-ounce) container 2% milk
Canned and Jarred
1 (4-ounce) can or (4.5-ounce) tube tomato paste
1 (10-ounce) can RoTel mild tomatoes
1 (8-ounce) can tomato sauce
1 jar marinara sauce (or ingredients to make your own)
1 (15-ounce) can pumpkin puree
1 small jar apple butter (or ingredients to make your own)
1 (15-ounce) can chickpeas
1 (15-ounce) can reduced sodium beef broth
1 (15-ounce) can low sodium or regular chicken broth
1 small jar peanut butter
2 (4.5-ounce) cans tuna in water
1 medium package corn kernels
Misc. Dry Goods
1 small package chopped pecans (if buying from bulk bin, you need 3 tablespoons)
1 bottle white wine (can sub 1/3 cup chicken broth in Turmeric Chicken, if desired)