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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 (5/27)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 13, Calories 851**
TUESDAY (5/28)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Madison’s Favorite Beef Tacos (9)
Totals: Freestyle™ SP 21, Calories 1,061**
WEDNESDAY (5/29)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: LEFTOVER Madison’s Favorite Beef Tacos*** (6) over 2 cups romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)
Totals: Freestyle™ SP 16, Calories 945**
THURSDAY (5/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 21, Calories 1,087**
FRIDAY (5/31)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: LEFTOVER Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
D: Shrimp, Peas and Rice (8)
Totals: Freestyle™ SP 18, Calories 943**
SATURDAY (6/1)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: California Grilled Chicken Avocado and Mango Salad (4)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 545**
SUNDAY (6/2)
B: LEFTOVER Spinach Ricotta Quiche (5) with 1 cup grapes (0)
L: The Skinny Tuna Melt (4) (Recipe x 2) with 8 carrot sticks (0)
D: Baked Chicken Milanese with Arugula and Tomatoes (4) with Skinny Buttermilk Mashed Potatoes with Chives
(5)
Totals: Freestyle™ SP 18, Calories 980**
*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.
***Omit taco shells.
Shopping list:
Produce
- 4 medium oranges
- 1 medium lemon
- 1 medium lime
- 2 medium mangos
- 1 ½ pounds seedless grapes (red or green)
- 1 small jalapeno
- 1 medium head broccoli
- 3 medium zucchini
- 2 pounds (6-7 medium) Yukon Gold potatoes
- 1 large head baby Red Butter or Bibb lettuce
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch fresh baby spinach
- 2 large heads Romaine lettuce
- 1 medium bunch scallions
- 1 pint fresh berries (your choice)
- 1 small and 1 medium red bell pepper
- 1 medium green bell pepper
- 1 small (4-ounce) and 2 medium (5-ounce) avocados
- 1 medium bunch carrots
- 1 small bunch celery
- 1 large head garlic
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh basil
- 1 small bunch fresh cilantro
- 1 small container/bunch fresh chives
- 1 small red onion
- 6 medium vine-ripened tomatoes
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 2 small yellow onions
Meat, Poultry and Fish
- 2 pounds 93% lean ground beef
- 4 pounds (8) boneless, skinless chicken breasts
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ¼ pounds peeled and deveined shrimp
- 9 ounces chicken Andouille sausage
Grains*
- 1 large package dry brown rice (or about 9 cups pre-cooked)
- 1 small bag all-purpose or white whole wheat flour
- 1 package corn taco shells
- 1 small loaf whole wheat bread
- 1 small container whole wheat Italian seasoned breadcrumbs
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)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and/or white sesame seeds
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Creole seasoning
- Cayenne pepper
- White balsamic vinegar
- Light mayonnaise
- Red wine vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 ½ dozen large eggs
- 1 (9-inch) refrigerated pie crust
- 1 (15-ounce) container part skim ricotta cheese
- 1 (8-ounce) tub reduced fat sour cream
- 1 pint low-fat buttermilk
- 1 package (or 4 slices) reduced fat cheddar cheese
- 1 small box butter
- 1 small wedge Pecorino Romano cheese
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag part skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (32-ounce) container nonfat Greek yogurt (I like fa*ge)
- 1 (8-ounce) container skim milk
Frozen
- 1 small package peas
Canned and Jarred
- 1 (32-ounce) carton reduced sodium chicken (or vegetable) broth
- 1 (32-ounce) carton low sodium chicken broth
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can tomato sauce
- 1 (6-ounce) can or (4.5-ounce) tube tomato paste
- 1 (14.5-ounce) can diced tomatoes
Misc. Dry Goods
- Corn starch
- Baking powder
- 1 small bag chopped walnuts
*You can buy gluten free, if desired
