A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.
Meal Plan
I hope everyone has had a great week! For those of you who host Halloween parties or have to send treats in for school, Skinny Mummy Cake Balls or Spooky Spider Halloween Cupcakes are sure to please!
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 2019! 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 Weight Watcher Freestyle Points 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 (10/21)
B: Cinnamon Apple Yogurt Bowls (6)
L: Chickpea Tuna Salad (0) over 2 cups mixed greens (0)
D: Heather’s Buddha Bowl (7)
Totals: Freestyle™ SP 13, Calories 953*
TUESDAY (10/22)
B: Cinnamon Apple Yogurt Bowls (6)
L: Chickpea Tuna Salad (0) over 2 cups mixed greens (0)
D: 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce avocado (1)
Totals: Freestyle™ SP 9, Calories 1,013*
WEDNESDAY (10/23)
B: 2 hard-boiled eggs (0) and a banana (0)
L: LEFTOVER 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce
avocado (1)
D: Roasted Spaghetti Squash with Meat Ragu (3) and Caesar salad** (2) with 1 ½ tablespoons Skinny Caesar Dressing (1)
Totals: Freestyle™ SP 9, Calories 962*
THURSDAY (10/24)
B: 2 hard-boiled eggs (0) and a banana (0)
L: LEFTOVER 1 ½ cups Crock Pot Chicken Taco Chili (0) with 2 tablespoons shredded cheddar (2) and 1 ounce
avocado (1)
D: LEFTOVER Roasted Spaghetti Squash with Meat Ragu (3) and Caesar salad (2) with 1 ½ tablespoons Skinny Caesar
Dressing (1)
Totals: Freestyle™ SP 9, Calories 962*
FRIDAY (10/25)
B: 1 cup plain yogurt (0) with ½ a chopped pear (0), 1 teaspoon honey (1) and 1 tablespoon chopped pecans (2)
L: Avocado Toast (6) # with 1 hard-boiled egg (0) and 1 teaspoon everything bagel seasoning (1) and an apple (0)
D: Garlicky Shrimp Stir-fry with Shiitakes and Bok Choy (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 16, Calories 1,040*
SATURDAY (10/26)
B: Healthy Avocado Egg Salad and Salmon Sandwich (4)
L: Asian Chicken Lettuce Wrap Salad (8)
D: DINNER OUT!
Totals: Freestyle™ SP 12, Calories 558*
SUNDAY (10/27)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and an orange (0)
L: 1 ¼ cup Baked Potato Soup (7)
D: Instant Pot Indian Chicken and Rice Pulao (7) with 1 cup cooked green beans (0)
Totals: Freestyle™ SP 20, Calories 843*
*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.
**Salad includes 16 cups chopped romaine, 1 cup tablespoons croutons (1) and ½ cup shredded parmesan (1) for 8
servings
# Includes 1 slice whole grain bread and 2 ounces avocado
Shopping List
Produce
- 2 medium apples (any variety)
- 2 medium bananas
- 4 medium oranges
- 3 medium lemons
- 1 small pear (any variety)
- 4 heads baby bok choy
- 1 pound shiitake mushrooms
- 2 medium spaghetti squash (about 6 pounds total)
- 1 small butternut squash (or 2 cups pre-cut)
- 1 small cucumber
- 2 medium Russet potatoes
- 3 medium carrots
- 1 small bunch celery
- 1 small head of cauliflower
- 1 pound green beans
- 1 medium head garlic
- 1 small and 2 large heads Romaine lettuce
- 1 head Boston or Bibb lettuce
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 medium bunch fresh cilantro
- 1 bunch/container fresh chives
- 1 small bunch scallions
- 1 5-inch piece fresh ginger root
- 2 small (4-ounce) and 1 large (6-ounce) Hass avocados
- 1 pound broccoli florets
- 1 large red onion
- 3 small yellow onions
- 2 hot green chiles (optional, for Indian Chicken)
Meat, Poultry and Fish
- 3 pounds (6) boneless, skinless chicken breasts
- 1 pound 95% lean ground beef
- 1 pound ground chicken
- 1 small package center-cut bacon
- 1 ½ pounds large shrimp
- 4 ounces wild Nova salmon (lox)
Grains*
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry basmati rice
- 1 bag multigrain croutons
- 1 small loaf whole grain sliced bread
- 1 small package all-purpose or white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Ground cinnamon
- Cinnamon sticks
- Nutmeg
- Red wine vinegar
- Reduced sodium taco seasoning (or ingredients to make your own)
- Ground cumin
- Cumin seeds (can sub ground cumin for seeds in Indian Chicken, if desired)
- Chili powder
- Bay leaves
- Mirin
- Hoisin
- Sriracha sauce
- Reduced sodium soy sauce*
- Sesame oil
- Crushed red pepper flakes
- Light mayonnaise
- Dijon mustard
- Unseasoned rice vinegar
- Honey
- Everything Bagel seasoning
- Cardamom pods (or ground cardamom)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (15-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) tub light cream cheese
- 1 small box butter
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded reduced fat or regular cheddar cheese
- 1 (12-ounce) bottle 1% milk
- 1 small tub light sour cream
Frozen
- 1 (10-ounce) package corn kernels
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 small can/jar anchovy filets
- 1 (8-ounce) can water chestnuts
- 1 (6-ounce) can wild albacore tuna
- 1 small jar capers
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (8-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chili peppers
- 1 (15-ounce) can chicken broth
- 1 (8-ounce) carton chicken stock
Misc. Dry Goods
- 1 small package golden raisins (if buying from bulk bin, you only need 1 tablespoon)
- 1 medium bag chopped pecans
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- 1 bottle white wine
- Baking powder
- Cornstarch
- 1 small package raw sugar (if buying from bulk bin, you need 1 ½ tablespoons)
*You can buy gluten free, if desired
Just wanted to let you know I love these meal plans and appreciate you putting in the effort to make them every week. Definitely continue sharing if you can!
All of these plans are awesome, and we have been using them for most of this year! They have been extremely helpful and not to mention tasty!
Please keep these plans coming! Finally eating healthy and enjoying it 🙂 Having everything on hand to make the recipes with zero guess work is so quick and convenient for this working single parent.
Please continue to post! the meals are delicious and I love that the calories are pre-calculated for me and pre-planned.
thank you for posting menus andrecipes. they help me so much in eating healthy
When the shopping list is printed the boxes on the left for Facebook and Twitter and others also prints and blocks part of the list. Never done it before. Is it my phone or what? I would like a clean shopping list. Thanks
Not sure? Maybe the phone? I haven’t had that problem.
Please continue posting your meal plans! My daughter and I are using them together. It is always exciting to see what delicious meal we get to eat next, all the while knowing it is healthy for us!!
Please keep sharing your meal plan! It’s so helpful! Thank you for all you do.
I am new to meal planning. Your meal plans are great. And as a WW I greatly, greatly appreciate your points tracking. Thank you!
This is awesome, yes please keep sharing!!!!
I look at your posts each Sunday to plan for the week. I use it for recipe ideas and nutritional information. Since I am single, I use it for multiple meals and sometimes reduce the recipe. I don’t use the shopping list but some people may find it helpful for planning grocery lists.
I do appreciate what you do each and every week. It gets me out of my meal rut. Good inspiration for people who watch their food intake.
Hey Gina, I use your menus every week, less as a set plan and more as a guide (oh yeah, I should make that again!). Breakfast ideas are especially welcome when I hit the “can’t eat one more hardboiled egg” slump; many of your meals have become household staples. Really appreciate your work, enjoy your cookbook and website.
i have been 0r8ntng the weekly meal plan and the shoppin g list but this week i cannot seem to be abke to print the meal plan. ??????????????
YUM! Can’t wait to try this plan. Thank you!!!!
Hi Gina,
Please continue to share your weekly lists. It helps me immensely to stick to a healthy lo cal eating plan.
Thank you so much for your efforts! I love all your recipes.
Alexandra
Love weekly menus! Thank you for all you do! 😊
Amazing! Please keep sharing this is really helping me get started on eating healthier.
I don’t follow them to a tee, but it’s VERY helpful to me to see what how to put together recipes for a meal, gives me awesome ideas for the week, and helps me understand what a normal day of food looks like
Thank you Gina. Menus look great!