A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (March 30-April 5)
Wishing all who celebrate, a joyful and meaningful Passover — Chag Pesach Sameach! — and a very Happy Easter! Whatever you celebrate this season, I hope your days are filled with love, peace, and time around the table with those who matter most.
If you’re looking for something delicious to serve, look no further—I’ve got you covered with this Spiral Ham, Green Goddess Garden Dip, Fish Cakes and plenty more to make your holiday extra special!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (3/30)
B: Breakfast Burrito with an orange
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Balsamic Roasted Veggies and White Bean Pasta
Total Calories: 1,070*
TUESDAY (3/31)
B: Breakfast Burrito with an orange
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Ground Turkey Taco Skillet with 1 ounce avocado
Total Calories: 1,249*
WEDNESDAY (4/1)
B: Breakfast Burrito with a kiwi
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Creamy Lemon Chicken with Asparagus and Instant Pot Mashed Potatoes
Total Calories: 1,135*
THURSDAY (4/2)
B: Breakfast Burrito with a kiwi
L: Chickpea “Tuna” Salad (½ recipe) on 1 slice sourdough
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,145*
FRIDAY (4/3)
B: Green Smoothie Bowl
L: Chickpea “Tuna” Salad on 1 slice sourdough
D: Baked Salmon with Mediterranean Quinoa Salad
Total Calories: 1,135*
SATURDAY (4/4)
B: Pancake Muffins
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) and an apple
D: DINNER OUT
Total Calories: 617*
SUNDAY (4/5)
B: Artichoke Pie and Navel Orange Salad with Avocado
L: Bloody Mary Deviled Eggs, White Bean Caprese Salad and Flaugnarde of Mixed Berries
D: Baked Honey Mustard Ham with Scalloped Potato Gratin and Asparagus with Dijon Vinaigrette
Total Calories: 1,254*
*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
- 7 medium Navel oranges
- 1 medium lime
- 5 medium lemons
- 2 medium kiwis
- 5 medium apples (any variety)
- 1 medium banana
- 1 small mango
- 3 (6-ounce) containers fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
- 1 medium English cucumber
- 1 medium zucchini
- 1 medium yellow squash
- 2 medium red bell peppers
- 1 medium jalapeno
- 1 medium head garlic
- 1 (1-inch) piece fresh ginger
- 1 (8-ounce) package sliced mushrooms
- 2 pounds thin asparagus
- 2 large heads broccoli florets
- 2 pounds Russet potatoes
- 2 ¼ pound Yukon Gold potatoes
- 1 small bunch celery
- 1 large bunch scallions
- 1 small bunch fresh cilantro
- 1 medium bunch fresh parsley
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil
- 1 large head Iceberg lettuce
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed greens
- 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
- 3 medium vine-ripened tomatoes
- 1 small PLUS 2 medium red onions
- 1 medium PLUS 2 large yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound 93% lean ground beef
- 1 (2-pound) whole skin-on side wild salmon fillet
- 1 (6 to 8-pound) fully cooked bone-in spiral ham
- 1 large package center-cut bacon (you need 18 pieces)
- 1 package turkey bacon (can sub 2 slices center-cut bacon on Deviled Eggs, if desired)
- 1 pound sliced deli chicken or turkey breast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Baking 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 serving with Breakfast Burritos)
- Vanilla extract
- Red wine vinegar
- Dijon mustard
- Honey
- Regular or light mayonnaise
- Old bay seasoning
- Balsamic glaze
- Balsamic vinegar
- Italian seasoning
- Crushed red pepper flakes (optional, for serving with White Bean Pasta)
- Chili powder
- Smoked paprika
- Cumin
- Cayenne pepper
- Apple cider vinegar
- Bay leaves
- Garlic powder
- Onion powder
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Nutmeg
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) carton 1% milk
- 1 quart nonfat milk or non-dairy milk of choice
- 1 pint 1% buttermilk
- 1 (8-ounce) carton half and half
- 1 single serve container plain yogurt of your choice
- 1 tub/package butter, light butter OR whipped butter
- 1 small tub light sour cream
- 1 small package feta cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) block/bag shredded reduced fat cheddar
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package unbleached all-purpose flour
- 1 small loaf sourdough bread
- 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
- 1 medium bag tortilla chips
- 1 package fusilli pasta
- 1 package dry quinoa
- 1 package dry brown rice (or 3 cups pre-cooked)
Canned and Jarred
- 1 (15-ounce) can artichoke hearts in water
- 1 small jar pepperoncini
- 1 small jar capers
- 1 small jar cornichons
- 1 small jar pitted Kalamata olives
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can Great Northern beans
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can pinto beans
- 1 small jar pesto (or ingredients to make your own)
- 1 medium jar salsa
- 1 (16-ounce) carton chicken bone broth
Frozen
- 1 small bag corn kernels
- 1 small bag mango
- 1 (9-inch) pie crust (NOT deep dish)
Misc. Dry Goods
- 1 small bag unsweetened coconut flakes (if buying from bulk bin, you need 2 tablespoons)
- Monk fruit sweetener (can sub sugar in Pancake Muffins, if desired)
- 1 small package granulated sugar
- 1 small package dark brown sugar
- 1 small package powdered sugar
- Baking powder
- Cornstarch
Non-Food Items
- Heavy duty aluminum foil
- Parchment paper
*You can buy gluten free, if desired