A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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! 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 2020! 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 WW Blue SP 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 (12/21)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Margherita Pizza (6B 7G 6P) with a green salad* (1B 1G 1P)
Totals: WW Points 15B 19G 11P, Calories 835**
TUESDAY (12/22)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin slice whole grain toast (2B 2G 2P) and a pear (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Totals: WW Points 11B 20G 6P, Calories 955**
WEDNESDAY (12/23)
B:  ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon
1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 thin slice whole grain bread (2B 2G 2P) and an orange (0B 0G 0P)
D: Stuffed Pepper Soup (5B 5G 2P) with 2 tablespoons shredded cheddar cheese (2B 2G 2P)
Totals: WW Points 17B 20G 10P, Calories 956**
THURSDAY (12/24)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin slice whole grain toast (2B 2G 2P) and a pear (0B 0G 0P)
L: 2 Baked Salmon Cakes (4B 5G 3P) 8 baby carrots (0B 0G 0P) with Zesty Avocado Cilantro Buttermilk Dressing (2B 2G 2P)
D: Quick Mussels Fra Diavolo (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P) and Flounder Milanese with Arugula and Tomatoes (3B 4G 3P)
Totals: WW Points 18B 24G 17P, Calories 1,126**
FRIDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Crustless Quiche Lorraine (5B 7G 5P) with an orange (0B 0G 0P)
D: Shrimp Ceviche Cocktail (1B 2G 1P), Homemade Spinach Manicotti (7B 7G 7P) and Apricot-Rum Glazed Spiral
Ham (4B 4G 4P)
Totals: WW Points 26B 30G 26P, Calories 1,054**
SATURDAY (12/26)
B: Veggie Ham and Cheese Breakfast Casserole (2B 4G 3P) with an orange (0B 0G 0P)
L: Pressure Cooker Split Pea Soup (1B 8G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Frenched Rack of Lamb (4B 4G 4P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 24G 16P, Calories 870**
SUNDAY (12/27)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole (2B 4G 3P) with 1 cup grapes (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 6B 9G 7P, Calories 541**
* Prepare oats with water according to package directions. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: halved cherry tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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
- 5 medium apples (any variety)
- 9 medium oranges
- 2 medium pears (any variety)
- 1 pound red or green seedless grapes
- 3 medium lemons
- 2 small plus 2 medium limes
- 2 medium (6-ounce) Hass avocados
- 1 small jalapeño
- 1 medium serrano pepper
- 1 medium English cucumber
- 1 medium cucumber
- 1 medium plus 1 large red bell pepper
- 1 small yellow bell pepper
- 1 small green bell pepper
- 2 large heads garlic
- 1 medium shallot
- ½ pound broccoli florets
- 5 ounces shiitake mushrooms
- 1 medium bunch celery
- 1 small bunch carrots
- 1 (1-pound) bag baby carrots
- 4 medium (6-ounce each) sweet potatoes
- 2 small bunches scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (10-ounce) container baby spinach
- 1 (10-ounce) container baby arugula
- 2 small heads Romaine lettuce
- ½ small head Iceberg lettuce
- 3 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 large red onion
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 rotisserie chicken
- 1 pound boneless skinless chicken breasts
- ½ pound wild Alaskan salmon filet
- 1 pound (4) skinless flounder filets
- 3 pounds (48 to 50) live mussels
- 1 pound large cooked, peeled shrimp
- 1 (6-8 pound) Hickory smoked fully cooked spiral cut ham
- 2 racks of lamb, frenched (2 pounds each, 8 ribs each)
- 1 pound 95% lean ground beef
Grains*
- 1 small package quick oats
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 2 (8-ounce) multigrain baguettes
- 1 medium package unbleached all-purpose flour
- 1 medium package whole white wheat flour
- 1 package seasoned breadcrumbs
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Oregano
- Light vinaigrette dressing (or make your own with ingredients in list)
- Garlic powder
- Cumin
- Mexican hot chili powder
- Marjoram
- Hot sauce
- Old Bay seasoning
- Light mayonnaise
- Dijon mustard
- Crushed red pepper flakes
- Vanilla extract
- Pure maple syrup
- Nutmeg
- Red wine vinegar
- Bay leaves
- Better Than Bouillon Chicken Base (or bouillon cubes)
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 2 dozen large eggs
- 1 package reduced fat sliced cheddar cheese
- 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
- 1 (4-ounce) chunk fresh whole milk mozzarella cheese
- 1 small wedge Gruyere cheese
- 1 small wedge Parmigiano Reggiano cheese
- 1 small package feta cheese
- 1 pint low fat buttermilk
- 1 pint half and half
- 1 quart 1% or 2% milk
- 1 small box unsalted butter
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (17.5-ounce) container nonfat plain Greek yogurt (I like Stonyfield or Fage)
- 1 (16-ounce) container plain nonfat yogurt
Canned and Jarred
- 2 jars marinara sauce (or ingredients to make your own)
- 1 small jar apricot preserves
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can chickpeas
- 1 small can or jar chipotle chilies in adobo
- 1 (15-ounce) plus 1 (28-ounce) can tomato sauce
- 1 (15-ounce) can whole San Marzano tomatoes
- 2 (14.5-ounce) cans petite diced tomatoes
- 1 small jar capers
- 1 (32-ounce) can reduced sodium chicken or vegetable broth
Frozen
- 1 small bag mixed berries
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 small bottle of dark rum
- 1 bottle dry white wine
- 1 small package granulated sugar
- 1 pound dry green split peas
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
- Baking soda
*You can buy gluten free, if desired
Thank you for including the Google Doc. This is amazing!
Thank you Gina for creating all of these delicious recipes and making this available to us for free. I know it’s a lot of work and it’s very appreciated. I love that you post a shopping list (that alone is a lot of work) and all your recipes are always delicious. Merry Christmas to you and your family!Â
Thanks Brandi! Same to you and your family!
I love them, but this week is gonna be christmas festivities!
I love your meal plans, please don’t stop. Thanks so much for sharing!
I would really like to be able to edit the shopping list. I live alone and i cannot spend $200 on these meal items. I would prefer to make 1/3 of your recipes. If the items could be sorted by day or by recipe that would help as well.Â
You can copy and paste the bullet point list to a word document and edit thereafter. I do that since it is just two of us. I also don’t buy the entire list at once. I buy 2-3 days in advance. You might be surprised the amount of leftovers a recipe makes. I love leftovers, so I have no complaints.
Her recipes are split up by the day. You can always go to the recipes individually and write down what you need from the store yourself or just take the other persons advice and edit the shopping list in Word. I know it takes a lot of work to create recipes and a weekly shopping list so I wouldn’t complain a whole lot about something she’s doing for us for free 🙂Â