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 7-Day Healthy 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 (10/19) B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P) L: Chickpea Avocado Salad (3B 8G 3P) D: Margarita Pizza (6B 7G 6P) with a green salad* (0B 0G 0P) with 2 tablespoons Low-fat Buttermilk Ranch Dressing (1B 1G 1P)
Totals: WW Points 15B 22G 15P, Calories 859**
TUESDAY (10/20) B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P) L: Chickpea Avocado Salad (3B 8G 3P) D: Turkey Stuffed Peppers (5B 5G 3P) with LEFTOVER green salad (0B 0G 0P) with Low-fat Buttermilk Ranch Dressing (1B 1G 1P)
Totals: WW Points 14B 20G 12P, Calories 818**
WEDNESDAY (10/21) B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P) L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P) D: Roasted Chicken with Lemon and Rosemary (recipe x 2) # (5B 7G 5P) with Baked Sweet Potatoes (5B 5G 0P)
Totals: WW Points 21B 24G 14P, Calories 1,031**
THURSDAY (10/22) B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P) L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P) D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Points 20B 25G 18P, Calories 1,076**
FRIDAY (10/23) B: Overnight Oats in a Jar (5B 5G 3P) L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P) D: Asian Farro Medley with Salmon (7B 8G 2P)
Totals: WW Points 21B 22G 14P, Calories 1,023**
SATURDAY (10/24) B: Pumpkin Pecan Banana Bread (4B 4G 4P) with an orange (0B 0G 0P) L: Broccoli Cheese and Potato Soup (7B 9G 5P) D: ORDER IN!
*Green salad includes 12 cups mixed greens, 1 medium red bell pepper, 2 medium carrots, 3 scallions and 1 can chickpeas. **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.
# Use extra chicken for Thursday dinner.
6 medium pears (any variety)
6 medium oranges
1 small and 3 medium bananas
1 (6-ounce) container fresh blueberries
4 medium lemons
1 small (5-ounce) Hass avocado
4 large red bell peppers
2 large cucumbers
1 large head garlic
1 (3-inch) piece fresh ginger
7 ounces shiitake mushrooms
4 medium (22 ounces) sweet potatoes
2 medium (10 ounces total) Russet potatoes
1 pound broccoli florets
1 small package snap peas (if buying in bulk, you need 1 cup)
1 small bunch celery
3 medium carrots
1 large bunch scallions
2 medium heads Romaine lettuce
1 (1-pound) clamshell/bag mixed baby greens
1 small bunch baby spinach
1 ½ heads green cabbage
1 small bunch/container fresh rosemary
1 small bunch/container fresh basil
1 small bunch/container fresh chives (can sub 1 tablespoons scallion greens in Ranch Dressing, if desired)
1 small bunch fresh Italian parsley
1 small bunch fresh cilantro
2 dry pints cherry or grape tomatoes
1 medium vine-ripened tomato
1 small red onion
2 small, 2 medium and 1 large yellow onions
Meat, Poultry and Fish
1 package turkey kielbasa
1 package turkey pepperoni
1 package sliced prosciutto
2 (3-pound) whole chickens
1 pound 93% lean ground turkey
1 pound 95% lean ground beef
14 ounces (4) wild salmon fillets
1 (10-ounce) multigrain baguette
1 medium package all-purpose flour
1 medium package white whole wheat flour (can use all-purpose flour in Margarita Pizza and Pumpkin Bread, if desired)
1 small package corn tortillas
1 small package dry brown rice (or 3 ½ cups pre-cooked)
1 small package pearled farro (if buying from bulk bin, you need 1 cup)
1 small package quick oats
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)
Unfiltered apple cider vinegar (I like Bragg’s)
White balsamic vinegar
Herbes de Provence (can sub 2 tablespoons dried rosemary, if desired)
NuNaturals liquid vanilla stevia or your favorite sweetener
Red wine vinegar
Reduced sodium soy sauce*
Sambal chili paste
Black sesame seeds
Pumpkin pie spice
Dairy Misc. Refrigerated Items
1 (18-pack) large eggs
1 small box butter
1 pint 1% buttermilk
1 small tub fat free sour cream
1 small tub (regular) sour cream
1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
1 (8-ounce) bag shredded Mexican cheese blend
1 (1-pound) bag part-skim shredded mozzarella cheese
1 (4-ounce) chunk fresh mozzarella cheese
1 small package 2% sliced American cheese (can buy a larger bag of reduced fat cheddar and sub an extra in Broccoli Cheese Soup, if desired)
1 small wedge fresh Parmesan cheese
1 pint skim milk
1 (8-ounce) container unsweetened almond milk (can sub ½ cup skim milk in Overnight Oats, if desired)