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
I hope everyone had a great Thanksgiving! If you tried any of my new recipes let me know which were your favorites!
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 (11/30) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) L: Chicken Brown Rice Bowl* (7B 10G 4P) D: Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P) Totals: WW Points 19B 26G 16P, Calories 991**
TUESDAY (12/1) B: Banana Bread Muffin in a Mug (2B 2G 2P) and an apple (0B 0G 0P) L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P) D: Barbacoa Beef (3B 3G 3P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P) and Corn Salsa with Lime (0B 2G 0P)
Totals: WW Points 19B 23G 19P, Calories 913**
WEDNESDAY (12/2) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P) D: LEFTOVER Barbacoa Beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), 2 tablespoons Jack cheese (2B 2G 2P) and ¼ cup shredded Romaine lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: WW Points 21B 27G 21P, Calories 971**
THURSDAY (12/3) B: Banana Bread Muffin in a Mug (2B 2G 2P) and an apple (0B 0G 0P) L: Chickpea Avocado Salad (3B 8G 3P) D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P) with Skinny Garlic Mashed Potatoes (5B 5G 1P)
SATURDAY (12/5) B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and an orange (0B 0G 0P) L: Chicken Parmesan Rolls***(5B 8G 5P) D: ORDER IN!
Totals: WW Points 9B 14G 9P, Calories 369**
SUNDAY (12/6) B: Breakfast Pizza (5B 8G 5P) L: Tuna Salad Endive Wraps (1B 2G 1P) with an apple (0B 0G 0P) D: Chicken Noodle Soup (4B 4G 4P) and ½ a grilled cheese # (8B 8G 8P)
Totals: WW Points 18B 22G 18P, Calories 1,003**
*Prep Sunday night, if desired. **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. ***Double dough for breakfast Sunday. # Grilled cheese includes 1 slice whole grain bread and 1 ounce cheddar cheese.
6 medium apples (any variety)
4 medium oranges
3 medium limes
1 (very ripe) banana and 1 yellow banana
1 medium (6-ounce) Hass avocado
2 medium heads garlic
1 medium jalapeño
1 small red bell pepper
1 small cucumber
3 ears of corn (can sub a small bag of frozen corn kernels in Corn Salsa, if desired)
2 ½ pound broccoli florets
2 pounds (4 medium) Yukon gold potatoes
1 medium bunch celery
4 medium carrots
1 large bunch scallions
1 head endive
1 small bunch baby arugula
1 small bunch baby spinach (can sub a handful of arugula in Breakfast Pizza, if desired)
1 small head Romaine lettuce
1 small container/bunch fresh thyme
1 small bunch/container fresh basil
1 small bunch fresh cilantro
1 small bunch fresh Italian parsley
2 small vine-ripened tomatoes
1 dry pint cherry or grape tomatoes
1 medium red onion
3 medium yellow onions
Meat, Poultry and Fish
3 pounds beef eye of round or bottom round roast
1 1/3 pounds 93% ground turkey
1 pound large peeled and deveined shrimp
1 package center-cut bacon
1 pound (4) boneless, skinless chicken thighs
12 ounces rotisserie chicken breast (or you can buy 1 pound boneless, skinless breasts and cook yourself)
1 loaf sliced whole grain bread
1 (5-pound) package unbleached all-purpose flour
1 small package dry brown rice (or 3 ½ cups pre-cooked)
1 small package extra long grain or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice, if desired)
1 small package corn tortillas (you need 8)
1 (12-ounce) multigrain baguette
1 small package quick oats
1 small package egg noodles
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)
Red wine vinegar
Unfiltered apple cider vinegar (I like Bragg’s)
Crushed red pepper flakes
Asian fish sauce (can sub extra soy sauce in Fried Rice, if desired)
Dairy & Misc. Refrigerated Items
1 (18-pack) large eggs
1 small wedge Gruyere cheese
1 (8-ounce) bag shredded Monterey Jack cheese
1 (8-ounce) bag shredded part-skim mozzarella
1 (8-ounce) bag shredded cheddar cheese
1 small tub light sour cream
1 (17.5-ounce) tub plain nonfat Greek yogurt (I like Stonyfield)