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
This week I thought a simple plan would be great for the week after a holiday. You will see an emphasis on leftovers and meal prep focusing on summer salads. If I don’t have to be stuck in the kitchen every night during the summer I am a happy girl! Use that extra time to enjoy your family or take a little “you time”!
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 (7/6)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Vegetarian Black Bean Tacos (9B 11G 9P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 20B 24G 20P, Calories 996*
TUESDAY (7/7)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)
Totals: WW Points 16B 20G 16P, Calories 909*
WEDNESDAY (7/8)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek Chickpea Salad (6B 6G 6P)
D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)
Totals: WW Points 17B 16G 13P, Calories 894*
THURSDAY (7/9)
B: Blueberry Banana PB Smoothie (5B 2G 1P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob** (0B 3G 0P)
Totals: WW Points 16B 16G 12P, Calories 883*
FRIDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob* (0B 3G 0P)
D: Fish Florentine (6B 7G 6P)
Totals: WW Points 16B 23G 16P, Calories 931*
SATURDAY (7/11)
B: Lightened Up Blueberry Scones (7B 8G 7P) with 1 cup cherries (0B 0G 0P)
L: Grilled Peach and Watermelon Burrata Salad (12B 12G 12P)
D: ORDER IN!
Totals: WW Points 19B 20G 19P, Calories 698*
SUNDAY (7/12)
B: LEFTOVER Lightened Up Blueberry Scones (7B 8G 7P) with a banana (0B 0G 0P)
L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P)
D: Grilled Chicken Kabobs with Cucumber Yogurt Sauce (2B 5G 2P) and Homemade Rice Pilaf (6B 6G 2P) with
Chickpea Salad (1B 5G 1P)
Totals: WW Points 20B 29G 15P, Calories 1,123*
*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.
**Make an extra cob of corn for lunch Fri.
Shopping List
Produce
- 6 medium bananas
- 4 medium peaches
- 1 ¼ pounds fresh cherries
- 5 medium lemons
- 2 medium limes
- 1 mini seedless watermelon
- 1 (1-pound) package fresh strawberries
- 1 (6-ounce) package fresh blueberries
- 1 (6-ounce) clamshell fresh raspberries or blackberries
- 5 medium ears of corn
- 1 medium head garlic
- 2 medium cucumbers
- 4 Persian cucumbers (or sub a large regular cucumber)
- 1 large (7-ounce) Hass avocado
- 2 medium red bell peppers
- 1 medium green bell pepper
- 1 medium head cauliflower (or 4 cups “riced”)
- 1 small bunch scallions
- 1 small bunch celery
- 1 small head Romaine lettuce
- 1 (10-ounce) bag/clamshell fresh baby spinach
- 1 small bunch/package watercress
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/clamshell fresh mint
- 1 small bunch/clamshell fresh dill
- 1 small bunch/clamshell fresh oregano
- 1 dry pint cherry or grape tomatoes
- 1 medium plum tomato
- 1 medium and 4 large vine-ripened tomatoes
- 1 medium red onion
- 1 small and 1 medium yellow onions
Meat, Poultry and Fish
- 1 1/3 pounds lean ground turkey
- 1 ½ pounds flank steak
- 1 ¼ pounds (4) thick skinless firm white fish fillets (such as grouper, bass or halibut)
- 1 ½ pounds boneless, skinless chicken breasts or thighs
Grains*
- 1 small loaf sliced whole grain bread
- 1 package hard corn taco shells (I like Old El Paso Stand ‘n Stuff)
- 1 package pasta shells
- 1 package angel hair pasta
- 1 small package unbleached all-purpose flour
- 1 package 10 minute instant brown rice
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)
- Hot sauce (optional, for Avocado Toast)
- Cumin
- Smoked paprika
- Paprika
- Cayenne pepper
- Garlic powder
- Chili powder
- Oregano
- Apple cider vinegar
- Crushed red pepper flakes
- Honey
- Vanilla extract
- Balsamic glaze (I like Delallo)
- Light mayonnaise
- Red wine vinegar
- Za’atar (can sub oregano in Chicken Kabobs, if desired)
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 pound (4 small balls) burrata cheese
- 1 package sliced cheddar cheese
- 1 small box butter
- 1 block reduced fat cream cheese
- 1 (4-ounce) chunk feta cheese
- 1 (8-ounce) package regular or reduced fat shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container unsweetened almond milk
- 1 pint 1% buttermilk
- 1 pint half and half
- 1 (17.5-ounce) nonfat plain Greek yogurt
- 1 (6-ounce) container plain low-fat yogurt (I like Stonyfield)
Frozen
- 1 small package blueberries
Canned and Jarred
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (15-ounce) can refried beans
- 1 (14.5-ounce) can pink or red kidney beans
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 small jar Kalamata or Gaeta olives
- 1 small jar PB2 powdered peanut butter
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 2 (5-ounce) cans solid white tuna in water
- 1 (32-ounce) carton regular or reduced sodium chicken broth
Misc. Dry Goods
- Baking soda
- Baking powder
- 1 small bag chopped walnuts
- 1 small package granulated sugar
*You can buy gluten free, if desired
thanks for sharing the meal plans and shopping list- I found it so easy to use, especially since I’m ordering groceries online. love the use of seasonal food, and leftovers -simple recipes my whole family loves. I’m on WW Blue plan so the points are so great! thank you! please keep them coming!
Stupid question but are these meal plans for one person? Would I need to buy double the amount of everything on the shopping list? Thanks for sharring these!
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.
Delicious! My favorite this week was the black bean tacos! We usually make tacos each week and this was such a great change from our usually chorizo. We didn’t miss the meat! My picky eater (5) DEVOURED these. Making again this week since they were such a hit! Please keep sharing! These recipes are simple and easy, but they don’t taste that way!
I love your meal plans! They are so helpful and delicious! Thank you so much for creating these. It’s very much appreciated. God bless!
I’ve recently started using your meal plans as a base for me and my husband. Since it’s just the two of us I have to make some adjustments but the way you have everything set up has made it super easy! THANK YOU for this bit of sanity during these crazy times. xoxo!!!
Oh, and EVERYTHING I’ve ever made from your recipe collection over the past three years has been delicious and well received by the picky husband too!
Wonderful!!
I love your meal plans, google doc menu, and your shopping list. I am down 5lb since starting your plans the other week. I have always used your recipes because they are amazing, but since we were quarantined, I gained 25 lbs. I need something that is idiot proof to follow and being a working mom, I do not have a lot of time to figure things out. With your meal plans, I can share the google doc with my husband and we can both use it to cook. And since we both like to cook, this makes life fun.
I am so happy you find them helpful!
That’s wonderful!!
This is my second week using your meal plans and we are hooked! I have 3 boys that are picky eaters and your recipes are winners. Please keep the meal plans coming; we will definitely use them!!
These meal planners are awesome. Really helps someone trying to improve their eating habits. Really appreciate having these.
This is the first time I’ve used the meal plan! LOVE the recipes and mostly easy prep for a busy work week!!
I am so grateful to you for coming up with the weekly meal plans. I love them. It helps me stay on track and figure out what to eat for the week. Please continue with them. And thank you so much.
Awesome
Fun to meal plan with this weekly inspiration!
Absolutely love these meal planning ideas! These meal plannings have helped me for about a month or so eating clean and certainly have noticed a difference in the waste band!
Thank you so much – we’re loving Monday’s dishes already. What is the angel hair pasta used for? Just wondering!
It goes in the homemade rice pilaf. 🙂 (Sunday night)
Your meal plans are very helpful. Thank you for sharing.
Thank you again for doing these! especially after a busy weekend!
Yes! You save me when it comes to weekly meals for my family!!! Will you be able to post the Google doc? I print it and keep it in the kitchen each week! 🙂
I would love to get link for the google doc. I print them each week.
Love all the recipes!! I’ve lost 22 pounds making these delicious foods, please keep them coming!!!!
Love your meal plans – thanks for sharing! Can we still print it out as a weekly calendar?
Love these plans, but miss the Google Doc for this one. I use it to see what meats to take out to thaw, plus plan my snacks around them.
Thank you so much for doing these! I’d be lost without them!
Me too!
I just started using your meal plans–they are a perfect addition to your cookbook and are a good fit for meals my family likes to eat! Thank you for sharing!!
wonderful!
I just started using your meal plans–they are a perfect addition to your cookbook and are a good fit for meals my family likes to eat! Thank you for sharing!!
Miss the google docs link. I like being able to print out, mark up & edit each week’s plan.
Yes! I use and love your meal plans and recipes. PLEASE keep sharing them!!!
Hi! I love these meal plans. Is there a Google Doc for this one? Thanks!
I love your website and appreciate your hard work in providing these wonderful, WW-friendly recipes. Question: I could have sworn that your weekly plan was also in a chart version – an at-a-glance one page guide. I don’t see it and cannot remember how I happened upon it. Is this version available? Thank you.
My husband and I have been following your meal plans for about a month now. We love them! So easy to plan for the week! We never have the dreaded “what’s for dinner?” conversation!
I love the printable Google doc – I put it on my fridge to refer to all week. Will you be posting the calendar for this week?
Great and just added!
Love these been using them fo a while. Have all your Cookbooks. One thing that would make this for me more user friendly would be if each meal had book and page number recipe comes from.Again love the variety easy of use. I Have yet to find a recipe you put out that my wife and I don’t love.Thank You and please keep them coming
What happened to the printable version of the menu?
Sorry its there now
Your recipes, meal plans and grocery lists are amazing. And you provide all of this for free. I hate to say anything negative about what you do. But, the only thing is that the meal plans are emailed to me on Sunday. The meal plan starts on Monday. I wish I had 2 or 3 days before to get my groceries. T
If you go to my blog Saturday it will be there, the email goes out the next day.
I’ve been using your recipes for years and this is my first week doing the meal planning. Not sure what took me so long?! I also picked up the meal planning journal. I’m already loving it! Thank you!
Thanks for sharing these weekly! My go to for menu planning 💙
Will you posting the actual menu this week? Thank you.
done
Hi Gina, are you posting a google doc this week please?
done
I can’t find the link to print the menu or the shopping list 🙁
sorry, done!
These are amazing! Keep them coming!