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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 WW SmartPoints®.
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 (6/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Taco Salad Meal Prep* (7)
D: Grilled Vegetable Towers With Mozzarella (5) with Mediterranean Bean Salad (1)
Totals: Freestyle™ SP 17, Calories 910**
TUESDAY (6/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Taco Salad Meal Prep (7)
D: Enchilada Chicken Roll-Ups (3) with Chipotle’s Cilantro Lime Rice (6)
Totals: Freestyle™ SP 20, Calories 996**
WEDNESDAY (6/5)
B: 6 ounces nonfat plain Greek yogurt (0) with 1 teaspoon honey (1) and ½ cup sliced strawberries (0)
L: Taco Salad Meal Prep (7)
D: Slow Cooker Italian Beef Hoagies (12)
Totals: Freestyle™ SP 20, Calories 898**
THURSDAY (6/6)
B: 2 hard-boiled eggs (0) and 2 apricots (0)
L: Taco Salad Meal Prep (7)
D: LEFTOVER Slow Cooker Italian Beef Hoagies (5)
Totals: Freestyle™ SP 19, Calories 931**
FRIDAY (6/7)
B: Bali Banana Date Smoothie (5)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) with a 2 ounce whole grain roll (3)
D: Air Fryer Cajun Shrimp Dinner (5) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 21, Calories 992**
SATURDAY (6/8)
B: Asparagus and Swiss Cheese Frittata (2) with an orange (0)
L: Ranch Chicken Salad (3) in half a small avocado (3)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 545**
SUNDAY (6/9)
B: Yogurt Waffles (4) with ½ cup mixed berries (0) and yogurt whipped cream (3)
L: BLT Salad with Avocado (5)
D: Grilled Chicken Bruschetta (3) with 2 ounces Italian bread (4)
Totals: Freestyle™ SP 19, Calories 885**
*Freeze any leftover 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.
***Prep Thurs night, if desired.
Shopping list:
Produce
- 2 large heads Romaine lettuce
- 1 small eggplant (about 9 ounces)
- 1 medium lemon
- 4 medium oranges
- 2 medium limes
- 2 medium apricots
- 1 container fresh Pico de Gallo (or ingredients make your own)
- 1 medium banana
- 1 pound asparagus
- 1 large shallot
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh chives
- 1 medium (8 ounce) and 1 large (10 ounce) zucchini
- 1 medium (8 ounce) and 1 large (10 ounce) yellow squash
- 1 small head garlic
- 4 Roma tomatoes
- 3 medium vine-ripened tomatoes
- 5 medium and 2 large red bell pepper
- 2 small (4 ounce), 1 medium (5 ounce) and 2 large (6 ounce) Hass avocados
- 1 dry pint grape tomatoes
- 1 (6-ounce) container fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 1 small yellow onion
- 1 small and 1 large red onion
- 1 medium dried date
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds (8) thin sliced boneless, skinless chicken breast cutlets
- 1 rotisserie chicken (for Sat lunch. Buy at the end of the week.)
- 3 pounds beef top round roast
- 1 large package center-cut bacon (you need 14 slices)
- 1 pound peeled and deveined extra jumbo shrimp
- 6 ounces fully cooked Turkey or Chicken Andouille sausage/kielbasa
Grains*
- 1 small loaf whole grain bread
- 1 small bag extra long grain or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice,
if desired) - 3 (8 ounce) whole wheat Italian or French baguettes
- 1 small whole grain roll
- 1 small package dry brown rice
- 1 small bag all-purpose or white whole wheat flour
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 (optional, for Avocado Toast)
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- White balsamic vinegar
- Dijon mustard
- Honey
- Onion powder
- Bay leaves
- Italian salad dressing mix**
- Cinnamon
- Red wine vinegar
- Cajun or Creole seasoning
- Mayonnaise (regular or light)
- Parsley
- Basil
- Vanilla extract
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (6-ounce) chunk fresh mozzarella cheese
- 1 small chunk part-skim mozzarella cheese
- 1 package thin-sliced provolone cheese (I like Sargento)
- 1 (8-ounce) package reduced fat shredded Mexican cheese blend
- 1 (8-ounce) package shredded cheddar (can sub ½ cup Mexican cheese blend in Taco Salad, if
desired) - 1 small box butter
- 1 pint reduced fat 1% buttermilk
- 1 small wedge fresh Pecorino Romano cheese
- 1 (5.2-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 pint whipping cream
- 1 (32-ounce) container almond milk (can buy a larger container of 1% milk and sub 1 ¼ cup in
Waffles, if desired) - 1 (8-ounce) container 1% milk
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
- 1 package reduced fat sliced Swiss cheese
Canned and Jarred
- 1 small jar mild salsa
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
- 1 (10-ounce) can mild red enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can mild green chilis
- 1 (16-ounce) jar pepperoncini
- 1 (32-ounce) carton low sodium beef broth
Misc. Dry Goods
- Baking powder
- 1 small package granulated sugar
*You can buy gluten free, if desired
**You can make your own with ingredients in list plus dried thyme, if desired
