A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
What an exciting week it’s been! My week started with a glamping experience at Firelight Camps in Ithaca, NY to celebrate The Skinnytaste One and Done Cookbook, I’ll share more about that next week! Then I got the news Skinnytaste One and Done was #3 on The New York Times Best Seller list! Thank you all who purchased my book and made that happen, I am so grateful. Please leave an Amazon review if you have the time.
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!
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’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 (10/22)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Arugula Salmon Salad with Capers and Shaved Parmesan* (2)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SP 16, Calories 829**
TUESDAY (10/23)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: LEFTOVER Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
D: One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 927**
WEDNESDAY (10/24)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: LEFTOVER One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 834**
THURSDAY (10/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 14, Calories 849**
FRIDAY (10/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 14, Calories 804**
SATURDAY (10/27)
B: Easy Tomatillo Huevos Rancheros (4) with 1 ounce avocado (1)
L: Beef and Kabocha Squash Stew (6)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 577**
SUNDAY (10/28)
B: Mushroom-Shallot Frittata (2) with 1 cup grapes (0)
L: Salsa Verde Chicken Tostadas (3) with Quick and Delicioso Cuban Style Black Beans (1)
D: Slow Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 16, Calories 903**
*Make salmon 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.
Low Carb
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