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 (9/14)
B: Overnight Oats (5B 5G 3P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Lebanese Lentil Soup* (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
Totals: WW Points 17B 21G 14P, Calories 842**
TUESDAY (9/15)
B: Overnight Oats (5B 5G 3P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 16B 20G 13P, Calories 892**
WEDNESDAY (9/16)
B: 1 slice whole grain toast (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: LEFTOVER Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 17B 21G 16P, Calories 914**
THURSDAY (9/17)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 16B 22G 16P, Calories 869**
FRIDAY (9/18)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: LEFTOVER Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Totals: WW Points 15B 21G 15P, Calories 880**
SATURDAY (9/19)
B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 11B 12G 11P, Calories 614**
SUNDAY (9/20)
B: Tex Mex Migas (6B 10G 6P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3B 4G 3P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 21B 28G 14P, Calories 1,050**
*Freeze any extra leftovers you/your family won’t eat.
**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
- 4 medium apples (any variety)
- 1 medium banana
- 1 (6-ounce) container fresh blueberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 medium lemons
- 3 small (5-ounce) Hass avocados
- 1 medium jalapeño
- 2 medium zucchinis
- 1 small English cucumber
- 1 large red bell pepper
- 2 small Yukon Gold potatoes
- 1 large sweet potato
- 1 medium head cauliflower
- ¾ pound broccoli florets
- ½ pound asparagus
- 1 medium bunch celery
- 1 medium bunch carrots
- 3 medium heads garlic
- 1 (3-inch) piece fresh ginger (optional, for Lentil Soup)
- 1 small head Romaine lettuce
- 1 large bunch Lacinato kale, Swiss chard or your favorite dark leafy green
- 1 small bunch fresh baby spinach
- 1 small and 1 medium bunch cilantro
- 1 large bunch Italian parsley
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh rosemary (can sub dry in Meatball Soup, if desired)
- 1 small bunch/container fresh thyme (can sub dry in Corn Chowder, if desired)
- 3 medium vine-ripened (regular or heirloom) tomatoes
- 1 dry pint grape or cherry tomatoes
- 2 medium red onions
- 2 small and 1 large yellow onion
Meat, Poultry and Fish
- 1 pound peeled and deveined jumbo shrimp
- 1 ounce sliced Genoa salami
- 2 ½ pounds boneless pork shoulder blade roast
- 1 1/3 pounds 93% lean ground turkey breast
- 2 ounces sliced Nova Lox (smoked salmon)
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breasts
Grains*
- 1 small package quick oats
- 1 small package whole wheat pita bread
- 1 large package corn tortillas (you need 22)
- 1 small package whole wheat seasoned breadcrumbs
- 1 package sliced whole grain bread
- 1 (10-ounce) multigrain baguette
- 1 package orzo pasta
- 1 package all-purpose unbleached flour
- 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)
- Cinnamon
- Red wine vinegar
- Balsamic vinegar
- Cumin
- Sazon
- Oregano
- Bay leaves
- Adobo seasoning
- NuNaturals liquid vanilla stevia or your favorite sweetener
- Crushed red pepper flakes
- Pure maple syrup
- Light mayonnaise
- Hot sauce (can sub fresh salsa for serving with Migas, if desired)
- Turmeric
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small box unsalted butter
- 1 quart unsweetened almond milk (or milk of your choice)
- 1 (8-ounce) container whole milk
- 1 small log goat cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 small package queso fresco
- 1 (8-ounce) package shredded sharp cheddar cheese
- 1 (8-ounce) part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 (6-ounce) container plain nonfat yogurt (I like Stonyfield)
Canned and Jarred
- 1 small jar roasted red peppers
- 2 (32-ounce) cartons vegetable broth
- 1 small jar capers
- 2 (14.5-ounce) cans petite diced tomatoes
- 1 small jar peanut butter
- 2 (4.5-ounce) cans tuna in water
- 1 small can/jar chipotle peppers in adobo
- 1 (32-ounce) and 1 (48-ounce) carton reduced or low sodium chicken broth
Frozen
- 1 pound corn kernels
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
- 1 (1-pound) package dry green lentils
- Baking powder
*You can buy gluten free, if desired
