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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
With Easter coming, I thought you’d be interested in a few dessert options if you’re entertaining. This Super moist Carrot Cake is delicious, we also love these Honey Lemon Bars, and these Coconut Macaroons.
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. 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 2019! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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 Weight Watcher Freestyle Points 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’splentyof wiggle room for co*cktails, 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 (4/15)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Spaghetti Squash Enchilada Bowls (3) with 1 ounce avocado (1) and Instant Pot Refried Beans* (0)
Totals: Freestyle™ SP 16, Calories 884**
TUESDAY (4/16)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SP 19, Calories 913**
WEDNESDAY (4/17)
B: Overnight Oats in a Jar (5)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 956**
THURSDAY (4/18)
B: 2 scrambled eggs (0) with 1 piece toast (3) and 1 cup blueberries (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Beef, Tomato and Acini di Pepe Soup (5)
Totals: Freestyle™ SP 17, Calories 858**
FRIDAY (4/19)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Fish Florentine (6)
Totals: Freestyle™ SP 16, Calories 843**
SATURDAY (4/20)
B: Tex Mex Migas (6)
L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 651**
SUNDAY (4/21)
B: Easy Bagel Recipe (3) with 2 tablespoons reduced fat cream cheese (3), 1 ounce lox (0), sliced cucumber (0),
tomatoes (0) and red onion (0)
L: Chicken Quiche (6) with Low-Carb Potato Salad (4)
D: Apricot-Rum Glazed Spiral Ham (4) with Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans
(1)
Totals: Freestyle™ SP 24, Calories 1,159**
**Prep Sunday night, if desired. Soak beans overnight (Sun to Mon)
**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.
Shopping List:
Produce
- 2 medium pears (any variety)
- 4 medium apples (any variety)
- 1 (5-ounce) package baby arugula
- 1 (10-ounce) package baby spinach
- 1 small (4-ounce) and 1 large (6-ounce) Hass avocado
- 1 medium head cauliflower (or 1 pound florets)
- 1 pound asparagus
- 2 small spaghetti squash
- 2 pounds Russet potatoes
- 12 ounces green beans (increase accordingly if you plan to cook for a crowd on Sunday)
- 1 small head romaine lettuce
- 4 ounces white mushrooms
- 1 medium banana
- 2 medium heads garlic
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill (can sub 1 ½ teaspoons parsley in Potato Salad, if desired)
- 1 small bunch celery
- 1 medium jalapeno
- 1 small bunch scallions
- 4 medium vine-ripened tomatoes
- 1 small cucumber
- 3 medium lemons
- 1 dry pint fresh blueberries
- 1 (2-inch) piece fresh ginger
- 3 medium carrots
- 1 medium red bell pepper
- 1 large red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 1 pound peeled and deveined jumbo shrimp
- 2 ¼ pounds boneless, skinless chicken breast
- 1 pound 90% lean ground beef
- 1 ¾ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)
- 4 ounces smoked salmon (lox)
- 1 (6 to 8 pounds) Hickory smoked fully cooked spiral cut ham
Grains*
- 1 loaf sliced whole grain bread
- 1 small package all-purpose or whole white wheat flour
- 1 large package corn tortillas (you need 16)
- 1 small package quick oats
- 1 package dry brown rice (or 3 cups pre-cooked)
- 1 (1-pound) package small pasta, such as Acini de Pepe
- 1 (1-pound) package penne pasta (such as Ronzoni Smart Taste or Delallo Whole Wheat)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Hot sauce
- Balsamic vinegar
- Cumin
- Chipotle chili powder
- Cayenne (optional, for Refried Beans)
- Red pepper flakes
- Dijon mustard
- Yellow mustard
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Cinnamon
- Reduced sodium soy sauce*
- Canola or grapeseed oil
- Bay leaves
- Regular or light mayonnaise (I love Sir Kensingtons)
- Red wine vinegar
- Optional toppings for Easy Bagels: everything bagel seasoning, sesame seeds, poppy seeds, dried
- garlic flakes, dried onion flakes)
- Thyme
- Paprika
- Garlic powder
Dairy & Misc. Refrigerated Items
- 2 ½ dozen large eggs
- 1 large wedge fresh Parmesan (or Parmigiano Reggiano) cheese
- 1 tub reduced fat cream cheese
- 1 tub whipped butter (can sub 2 tablespoons unsalted butter with a pinch of extra salt in Mashed
- Potatoes, if desired)
- 1 small box unsalted butter
- 1 package queso fresco (can sub ¼ cup Mexican blend in Migas, if desired)
- 1 pint half and half
- 1 (17.5-ounce) tub nonfat plain Greek yogurt (I like fa*ge or Stonyfield Farms)
- Refrigerated pie dough (for 9-inch pie)
- 1 pint 1% buttermilk
- 1 small tub light sour cream (I prefer Breakstones)
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded Swiss cheese (can sub 1/3 cup Mexican blend in Quiche, if
desired) - 4 slices reduced fat cheddar cheese
- 1 pint skim milk
Canned and Jarred
- 1 small can/jar chipotle chilis in adobo
- 1 (15-ounce) can garbanzo beans
- 1 small can/jar anchovy filets
- 1 (28-ounce) can diced tomatoes
- 1 (32-ounce) carton beef stock
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can reduced sodium chicken broth
- 1 small jar sundried tomatoes
- 1 small jar dill pickles
- 1 small jar apricot preserves
- 1 (15-ounce) can tomato sauce
Misc. Dry Goods
- 1 package dried pinto beans
- 1 small package chia seeds
- 1 small bag chopped pecans
- Cornstarch
- Baking powder
- 1 (1.7-ounce) bottle dark rum
*You can sub gluten-free, if desired
