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 (9/21)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) with a banana (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Dad’s Creamy Cauliflower Soup (2B 2G 2P) with ½ grilled cheese* (7B 7G 7P)
Totals: WW Points 16B 24G 16P, Calories 873**
TUESDAY (9/22)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) with a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: WW Points 12B 22G 12P, Calories 897**
WEDNESDAY (9/23)
B: Â Pumpkin Cream Cheese Muffins (7B 7G 7P) with a banana (0B 0G 0P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with an apple (0B 0G 0P)
D: Chicken and Broccoli Noodle Casserole (7B 8G 8P)
Totals: WW Points 18B 19G 19P, Calories 901**
THURSDAY (9/24)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Chicken and Broccoli Noodle Casserole (7B 8G 8P)
D: Korean Beef Rice Bowls (10B 10G 5P)
Totals: WW Points 23B 27G 19P, Calories 990**
FRIDAY (9/25)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Chicken and Broccoli Noodle Casserole (7B 8G 8P)
D: Air-Fryer Basil Parmesan Salmon (3B 6G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 20B 27G 21P, Calories 1,044**
SATURDAY (9/26)
B: Swiss Chard Eggs Benedict (4B 3G 3P)
L: Paprika Chicken Stew (7B 7G 7P)
D: ORDER IN!
Totals: WW Points 11B 10G 10P, Calories 605**
SUNDAY (9/27)
B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P)
L: Antipasto Salad (recipe x 4) (6B 6G 6P)
D: Dominican Beans (1B 4G 1P) with ¾ cup white rice (4B 4G 4P), 2 tablespoons Colombian Aji Picante (0B 0G 0P)
and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 18B 21G 16P, Calories 829**
*Freeze any leftover muffins you/your family won’t eat. Grilled cheese includes 1 slice whole grain bread and 1 ounce cheddar cheese.
**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 bananas
- 1 medium pear
- 2 medium apples (any variety)
- 1 dry pint fresh blueberries
- 1 medium lemon
- 4 medium limes
- 1 medium jalapeño
- 1 small red bell pepper
- 1 medium red or yellow bell pepper
- 1 medium green bell pepper
- 1 cubanelle pepper
- 1 small (4-ounce) Hass avocado
- 1 (1-inch) piece fresh ginger
- 2 large heads garlic
- 1 medium shallot
- 2 small cucumbers
- 1 ½ pounds broccoli florets
- 1 medium head cauliflower
- 4 ½ pounds (3 small) spaghetti squash
- 2 medium bunches scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh basil
- 1 (5-ounce) container mixed baby greens
- 1 medium bunch Swiss chard
- 1 small head Romaine lettuce
- 1 medium and 1 large vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small and 1 medium red onion
- 2 small and 1 large yellow onions
- 1 small white onion
Meat, Poultry and Fish
- 1 small package turkey pepperoni
- 1 small package thinly sliced prosciutto
- 1 small package Canadian bacon
- 1 pound 93% lean ground beef
- 1 pound 93% lean ground turkey
- 1 rotisserie chicken (can sub and cook 1 pound [raw] boneless, skinless chicken breasts in Chicken and Broccoli Casserole, if desired)
- 4 medium bone-in chicken thighs
- 4 chicken drumsticks
- 1 ¼ pounds (4) wild salmon fillets
Grains*
- 1 loaf whole grain sliced bread
- 1 medium package unbleached, all-purpose flour (I like King Arthur)
- 1 small package white whole wheat flour (I like King Arthur)
- 1 package light multigrain English muffins
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dry white rice (or 3 cups pre-cooked)
- 1 small package quick oats
- 1 package seasoned whole wheat breadcrumbs
- 1 package orzo pasta
- 1 package Ronzoni Smart Taste or No-Yolk egg white pasta
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Coconut oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- White vinegar
- Red wine vinegar
- Adobo seasoning
- Vanilla extract
- Cinnamon
- Honey or agave
- Bay leaves
- Hungarian paprika
- Mayonnaise
- Sesame seeds
- Gochujang
- Crushed red pepper flakes
- Sesame oil
- Reduced sodium soy sauce*
- Nutmeg
- Oregano
- Chili powder
- Cumin
- Garlic powder
- Pumpkin pie spice
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small package sliced cheddar cheese
- 1 small box regular or unsalted butter
- 1 small wedge Parmesan cheese
- 1 (8-ounce) package part-skim shredded mozzarella (I like Polly-O)
- 1 (8-ounce) package shredded reduced fat sharp cheddar (I like Sargento)
- 1 (8-ounce) package shredded reduced fat Mexican blend cheese (can sub ¾ cup cheddar in Spaghetti Squash Boats, if desired)
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 quart 1% milk
- 1 package 1/3 less fat cream cheese (block, not tub)
Canned and Jarred
- 1 small jar pitted green olives
- 1 small jar pepperoncini
- 1 small jar roasted red peppers in water
- 1 small jar capers
- 1 small jar Giardiniera (I like Victoria brand)
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans (I like Goya)
- 1 (15-ounce) can pumpkin puree
- 1 (8-ounce) can tomato sauce
- 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton reduced sodium chicken or vegetable broth
- 1 (6-ounce) can albacore tuna (I like American Tuna)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- Baking soda
- Baking powder
- 1 small package raw sugar
- 1 small package light brown sugar
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chicken bouillon cubes (I use Maggi)
- 1 pound dried red kidney beans
- 1 medium bag chopped walnuts or pecans
*You can buy gluten free, if desired
I like the meals in this meal plan, but for some reason it won’t allow me to add it to my google drive.
I just realized you have meal plans on here. I have two of your cookbooks, and it’s tough figuring out what to cook each week. These are great! Will be using them this week!Â
Hello! 16 year old son asked if we could shift our meals to 50% vegetarian (we’re about 1/3) and we said “Yes!!!!” but that he has to help a bit more with meal planning or cooking — thanks to your meal plans (so awesome!!!) he’ll be helping more with cooking and we’ll be eating even healthier (and as tasty for sure!!).
Please keep the weekly meal plans coming — they’re an asset tour household!!!
With much appreciation, Angelina (Toronto, Canada)
Hey Gina!
I’m an ER Nurse who works full time and I use your weekly meal plans almost religiously. Thank you so much for sharing these plans!! I’ve been using them for at least 3 years, I’m a weight watcher, and I lost about 30 pounds using your meal plans. COVID-19 has wreaked havoc on my eating habits as I’m an emotional eater for sure, but your plans are helping me to get back on track. Thank you for sharing them!!
Thank you for posting this, I have been feeling so overwhelmed with stuff and trying to be healthy thank you. Just found this today and will use this for the following week !Â
Awesome!
I am so excited about this week! Thank you for doing this, I look forward to seeing your meal plan all week.Â
My pleasure!
I love your weekly meal plans! I’ve been following them for several weeks now and have lost 13 lbs! I’m looking forward to losing so much more with your help!Â
Wonderful!
Thank you so much for these wonderful meal plans! My family has been enjoying the soups and stews on these chilly days. I have lost 7 pounds so far thank you! Pumpkin cream cheese muffins first thing on Monday morning…bring on the week!!! I got this 😀
YES! These meal plans really are amazing, Thank you for taking the time and effort to include all the little details, like total WW points by colour and total calorie intake. And like you mentioned, it’s so realistic. I’m on your site every day! Thank you!!
This is my first week using the meal plan and I’m SOOO excited! I will be using these every week now.
PLEASE continue sharing!!
Thank you for making my meal planning so much easier for the week! We are loving the meals/combos and the flexibility to move things around with our schedules.
I love the meal plans!!! They’re sooooo helpful!!!
I bought your new Meal Prep cookbook and EVERYTHING looks amazing! I can’t wait to try out the recipes.
Hi Gina! What would be your choice as a gluten free sub for orzo? Rice just doesn’t do it in the Orzo & Broccoli.
Good stuff I’m looking forward to adding to my plan this week!
I just came across your site, as I frantically try to find healthy, seasonal ideas to feed my family during the week. I am terrible at meal planning, so I am so glad to find your site. So many meal plans on other sites only include dinners. So to see that you have included breakfast and lunch, makes me so happy! Thank you again for all you do!
I love these coming out earlier so I can start my meal planning. Thank you for making it easier!
Yes! It’s my favorite Saturday morning routine.
awesome!
Same girl! I love looking ahead and getting excited about what I’m going to fix for the week!Â
I agree, I can sit and figure my week ahead of time.
Hey, I was wondering if you have heard of this weight loss program before? (https://tinyurl.com/y3st4uvb) It looks like a great program to help people lose weight. I was just looking for some options before I made my decision. By the way, I love the content you have been posting lately!
I love these plans SO much! You have no idea how helpful they are. Thank you so much for sharing!!