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 (3/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce* (8B 8G 8P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)
Totals: WW Points 23B 25G 23P, Calories 1,010**
TUESDAY (3/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Turkey Picadillo (5B 4G 5P) with Quick Cabbage Slaw (2B 2G 2P) and ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 25B 27G 20P, Calories 1,085**
WEDNESDAY (3/3)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 7G 4P)
Totals: WW Points 16B 21G 16P, Calories 900**
THURSDAY (3/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)
Totals: WW Points 21B 24G 17P, Calories 920**
FRIDAY (3/5)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) and an apple (0B 0G 0P)
D: Cilantro Lime Shrimp (1B 2G 1P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) and ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 15B 23G 10P, Calories 1,093**
SATURDAY (3/6)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Buffalo Chickpea Salad (3B 6G 3P)
D: ORDER IN!
Totals: WW Points 8B 11G 4P, Calories 457**
SUNDAY (3/7)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: One-Pot Spaghetti Puttanesca (8B 8G 8P) with a green salad # (1B 1G 1P)
Totals: WW Points 23B 23G 19P, Calories 914**
*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.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 1 medium apple (any variety)
- 4 medium bananas
- 1 (1-pound) container fresh blueberries
- 1 (6-ounce) container fresh berries (your choice)
- 3 medium lemons
- 2 medium limes
- 1 medium orange
- 2 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small cucumber
- 3 medium red bell peppers
- 1 medium package mini sweet rainbow peppers (you need about 20)
- 1 (1-pound) eggplant
- 1 pound broccoli florets
- 1 ½ pounds (about 3 large) Russet or New potatoes
- 2 large carrots
- 1 small bunch celery
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh basil
- 1 (5-ounce) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium heads Romaine lettuce
- ½ small head green cabbage (or 5 cups pre-shredded)
- 5 medium vine-ripened tomatoes
- 1 dry pint grape tomatoes
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boars Head)
- 1 pound Italian chicken sausage
- 1 ½ pounds peeled and deveined jumbo shrimp
- 1 pound (4) wild salmon filets
- 1 ¼ pound 93% lean ground turkey
- 1 ½ pounds (4 large) boneless, skinless chicken thighs
Grains*
- 1 loaf sliced whole grain bread
- 1 (1-pound) package gnocchi (I like Delallo)
- 1 (1-pound) package spaghetti
- 1 small bag dry brown rice (or 6 cups pre-cooked)
- 1 small package steel cut oats
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)
- Light vinaigrette (or make your own with ingredients in list)
- Crushed red pepper flakes
- Frank’s RedHot sauce
- Ground cinnamon
- Cinnamon sticks
- Pure maple syrup (can sub 8 teaspoons honey in Steel Cut Oats, if desired)
- Red wine vinegar
- Apple cider vinegar
- Unseasoned rice vinegar
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Oregano
- Cumin
- Bay leaves
- Regular or light mayonnaise
- Garlic powder
- Rosemary
- Honey
- Turmeric
- Sweet paprika
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
- 1 (8-ounce) container whole milk yogurt
- 1 (6 to 8-ounce) tub small mozzarella cheese balls
- 1 (8-ounce) container milk of your choice
- 1 small package blue cheese (optional, for Buffalo Chickpea Salad)
Canned and Jarred
- 1 (15-ounce) can black beans
- 2 (15-ounce) cans chickpeas
- 1 small container tahini
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 small jar green olives (can sub ¼ cup capers in Picadillo, if desired)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed San Marzano Style tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (32-ounce) carton unsalted chicken broth
- 1 small jar mild harissa (optional, for Food Cart-Style Chicken Salad)
Misc. Dry Goods
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)
*You can buy gluten free, if desired
