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To help you jump start your goals for 2018, I am sharing another free 7-day flexible meal plan including breakfast, lunch and dinnerfor the entire week as well as a shopping list! This is just a guide, you should aim for around 1500 calories* a day. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
To make it easy for you, we’ve included a more 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.
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.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of 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!
Skinnytaste Meal Plan (January 1-January 7)
MONDAY (1/1)
B: 2 Broccoli and Cheese Mini Egg Omelets (1) with an apple (0)
L: Fiesta Bean Salad (4)
D: Turmeric Roasted Cauliflower Soup (5) with Mediterranean Bean Salad (1) over spiralized cucumber (0)
Totals: Smart Points 11, Calories 941*
TUESDAY (1/2)
B: Broccoli and Cheese Mini Egg Omelets (1) with an apple (0)
L: Fiesta Bean Salad (4)
D: Turkey Chili Taco Soup (2) with 2 tablespoons reduced fat cheese (1) and 1 ounce (about 18) baked tortilla chips (3)
Totals: Smart Points 11, Calories 980*
WEDNESDAY (1/3)
B: 6 ounces nonfat Greek yogurt (0) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: LEFTOVERS Turkey Chili Taco Soup (2) with 2 tablespoons reduced fat cheddar cheese (1)
D: Beef and Mushroom Ragu with Spaghetti Squash (4) with green salad and balsamic vinaigrette (3)*
Totals: Smart Points 14, Calories 938*
THURSDAY (1/4)
B: 6 ounces nonfat Greek yogurt (0) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: LEFTOVERS Turkey Chili Taco Soup (2) with 2 tablespoons reduced fat cheddar cheese (1)
D: Baked or Air Fryer Chicken Parmesan (4) with Quick Spiralized Zucchini and Grape Tomatoes (1) (recipe x 2)
Totals: Smart Points 12, Calories 874*
FRIDAY (1/5)
B: 2 hard-boiled eggs (0) with 1 medium grapefruit (0)
L: LEFTOVERS Baked or Air Fryer Chicken Parmesan (4) with ½ cup baby carrots (0)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Soy Vinaigrette (4)
Totals: Smart Points 9, Calories 923*
SATURDAY (1/6)
B: 4-Ingredient Flourless Banana Nut Pancakes (4) (recipe x 4) 1 tablespoon pure maple syrup (3) and an apple (0)
L: Tomato Tuna Melts (7) (recipe x 2) with ½ cup baby carrots (0)
D: DINNER OUT!
Totals: Smart Points 14, Calories 762*
SUNDAY (1/7)
B: Berry Quinoa Breakfast Bowls (5) (recipe x 2)
L: Zesty Lime Shrimp and Avocado Salad (3)
D: Salisbury Steak Meatballs (5) with Creamy Cauliflower Puree (1) and Easy Garlic Broccolini (1)
Totals: Smart Points 15, Calories 812*
*This is just a guide, women should aim for around 1500 calories pound per week. 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.
Produce
- 4 cups broccoli florets
- 2 bunches broccolini
- 2 large heads garlic
- 2 medium lemon
- 1 large and 1 small cucumber
- 2 medium (5 ounce) avocados
- 3 medium yellow onions
- 1 medium carrot
- 6 apples
- 1 grapefruit
- 2 large zucchinis
- 3 medium red or yellow bell peppers
- 1 medium jalapeno
- 2 medium spaghetti squash
- 13 ounces sliced mushrooms
- 1 small piece fresh ginger
- ½ small head purple cabbage (4 cups shredded)
- 9 cups chopped romaine lettuce (or 2 medium heads)
- 1 ½ cups shelled edamame (may also be in frozen aisle)
- 3 dry pints cherry tomatoes
- 1 small bag snow peas
- 1 small bag shredded carrots
- 1 large bunch green onions
- 2 large and 1 medium ripe tomatoes
- 2 medium red onions
- 1 large bag baby carrots
- 2 medium heads cauliflower
- 1 small bunch celery
- 6 medium limes
- 8 medium bananas (choose 4 very ripe)
- 1 pound fresh strawberries
- 1 pint fresh blueberries
- 1 bunch fresh parsley
- 1 bunch or container fresh mint
- 1 bunch or container fresh thyme
- 1 small bunch or container fresh basil
- 1 bunch fresh cilantro
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 1 pound chuck eye roast
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound wild salmon, skin-on
- 1/2 pound 93% lean ground beef
- 1/2 pound 93% lean ground turkey
- 1 pound jumbo peeled and cooked shrimp
Grains
- Corn tortillas (or baked tortilla chips)
- Whole wheat seasoned bread crumbs
- 1 small container quick oats (you’ll need ½ cup)
- 1 small bag or box dry quinoa (you’ll need ½ cup)
- 1 small bag all purpose (or gluten free) flour
Condiments and Spices
- Extra-virgin olive oil
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure maple syrup
- Soy sauce (or gluten free Tamari)
- Honey
- Cooking spray
- Cumin
- Crushed red pepper flakes
- Canola oil
- 1 packet low-sodium taco seasoning
- Beef bouillon (I like Better than Bouillon)
- Bay leaves
- Balsamic vinaigrette (or balsamic vinegar for homemade dressing)
- Sesame oil
- Sesame seeds
- Red wine vinegar
- Cinnamon
- Vanilla extract
- Worcestershire sauce
- Ground mustard
- Mirin
- Turmeric
Dairy & Misc. Refrigerated Items
- 1 carton liquid egg whites (or 10 egg whites)
- 1 dozen large eggs
- 1 pint 1% buttermilk
- 1 3/4 cup reduced fat shredded cheddar (I like Sargento)
- 1 wedge Pecorino Romano cheese
- 2 (6-ounce) containers plain nonfat Greek yogurt (I like fa*ge)
- 1 wedge fresh Parmesan cheese
- Sliced cheddar cheese (you’ll need 2 ½ ounces)
- Whipped butter
- 1 small container part-skim ricotta cheese
- 1 ¾ ounces part skim mozzarella cheese (I like Polly-o)
- Light sour cream (optional)
- 1 (32-ounce) box unsweetened almond milk (you’ll need 1 ½ cups)
- White miso (available on Amazon, or Asian, gourmet markets)
Frozen
- 15 ounces frozen corn
Canned and Jarred
- 2 (15-ounce) cans black beans
- 2 (15.5-ounce) cans garbanzo beans
- 1 (10-ounce) can Rotel tomatoes with green chilies
- 1 (15-ounce) can no salt added kidney beans
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat free refried beans
- 1 (32-ounce) box reduced sodium chicken broth (I like Swanson)
- 1 (5-ounce) can solid white tuna in water
- 1 (8-ounce) can tomato paste or 1 (4.5-ounce) tube
- 1 (35-ounce) can crushed tomatoes (I like Tuttorosso)
- Light mayonnaise
- 1 small box reduced sodium beef broth (you’ll need 1 ¼ cup)
- 1 (32-ounce) box vegetable broth
- 1 (13.5-ounce) can coconut milk
- 1 jar marinara sauce (I like Delallo Pomodoro Fresco) OR 1 (28-ounce) can crushed tomatoes (I like Tutturosso) if you want to make your own (you’ll need ½ cup sauce)
Misc. Dry Goods
- 1 small bag chopped pecans (you’ll need almost 1 cup)
