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
Happy Halloween week to all that celebrate, I hope it is filled with lots of treats and no tricks! These French Bread Mummy Pizzas are simple and super cute and these bite size Pumpkin Cheesecake Shooters are perfect for any party!
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 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 (10/28)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7)
D: 1 ¼ cup Skinny Macaroni and Cheese Soup with Broccoli (6)
Totals: Freestyle™ SP 22, Calories 894*
TUESDAY (10/29)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7)
D: Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) and a green salad** (2)
Totals: Freestyle™ SP 24, Calories 1,082*
WEDNESDAY (10/30)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle™ SP 25, Calories 1,114*
THURSDAY (10/31)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), and 1 ounce (about 18) baked tortilla chips (3)
Totals: Freestyle™ SP 20, Calories 1,119*
FRIDAY (11/1)
B: PB + J Yogurt (6)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (recipe x 2) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 21, Calories 1,113*
SATURDAY (11/2)
B: Pumpkin Cream Cheese Muffins (7) with a banana (0)
L: Houston’s Grilled Chicken Salad (7)
D: DINNER OUT!
Totals: Freestyle™ SP 14, Calories 640*
SUNDAY (11/3)
B: LEFTOVER Pumpkin Cream Cheese Muffins (7) with a banana (0)
L: Broccoli Cheese and Potato Soup (7)
D: Salisbury Steak with Mushroom Gravy # (5) with Instant Pot Mashed Potatoes (5)
Totals: Freestyle™ SP 24, Calories 903*
*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, and ½ cup light
vinaigrette. Boil an extra 6 ounces spaghetti for lunch leftovers.
# Freeze any leftover you/your family won’t eat
Shopping List
Produce
- 10 ounces Brussels sprouts (or 3 cups pre-shredded)
- 8 medium bananas
- 3 pounds Russet potatoes
- 1 large cucumber
- 1 small bunch carrots
- 1 small bunch celery
- 2 medium head garlic
- 1 small (4-ounce) Hass avocado
- 1 small jicama
- 8 ounces sliced mushrooms
- 3 pounds broccoli florets
- 1 (1-pound) clamshell mixed baby greens
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 (3-inch piece) ginger root
- 1 small red bell pepper and 1 medium (any color) bell pepper
- ¼ pound seedless grapes
- 1 medium lemon
- 1 medium lime
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small white onion (can sub 1 teaspoon yellow or green onion in Chicken Salad, if desired)
- 1 small, 1 medium and 1 large yellow onion
Meat, Poultry and Fish
- 1 small package center-cut bacon
- 2 pounds 93% lean ground beef
- 3 pounds (6) boneless, skinless chicken breasts
- 1.3 pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) Fluke, Flounder or Halibut fillets
Grains*
- 1 small loaf whole grain bread
- 1 small bag baked tortilla chips (or make your own with corn tortillas)
- 1 small bag tortilla strips (can sub ½ cup crushed baked chips on Houston Salad, if desired)
- 1 (16-ounce) package dry orzo pasta
- 1 (16-ounce) package dry elbow pasta
- 1 (16-ounce) package whole wheat spaghetti
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small container seasoned whole wheat breadcrumbs (can sub ½ cup plain crumbs and add your own Italian herbs in Chicken Parmesan, if desired)
- 1 small container plain breadcrumbs
- 1 package unbleached all-purpose flour
- 1 package white whole wheat flour (I like King Arthur)
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)
- Mayonnaise
- Paprika
- Dijon mustard
- Red wine vinegar
- Nutmeg
- Mustard powder
- Sesame oil
- Crushed red pepper flakes
- Gochujang
- Reduced sodium soy sauce*
- Sesame seeds
- Reduced sodium taco seasoning (or make your own)
- Pumpkin pie spice
- Cinnamon
- Coconut oil
- Vanilla extract
- Unseasoned rice vinegar
- Honey
- Worcestershire sauce
- Light vinaigrette (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 1 dozen large egg
- 1 medium wedge fresh Parmesan cheese
- 1 small package sliced 2% American cheese
- 1 (8-ounce) block 1/3 less fat cream cheese
- 1 tub whipped butter
- 1 small box butter
- 2 (8-ounce) bags reduced fat shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub ½ reduced fat in Taco Soup, if desired)
- 1 (8-ounce) bag reduced fat (or part-skim) mozzarella cheese
- 1 pint 1% buttermilk
- 1 small tub light sour cream
- 1 pint nonfat milk
- 1 (6-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (15-ounce) can corn (can sub frozen, if desired)
- 1 (15-ounce) can no salt added kidney beans
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat free refried beans
- 1 small jar capers
- 1 jar smooth peanut butter
- 1 small jar reduced sugar grape jelly
- 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
- 1 jar marinara sauce (I like Dellalo Pomodoro)
- 2 (32-ounce) cartons reduced or low sodium chicken broth
- 1 (32-ounce) carton beef broth
- 1 (4-ounce) or (5.3-ounce) tube tomato paste
Misc. Dry Goods
- 1 small package Light brown sugar
- 1 small package unsalted peanuts (if buying from bulk bin, you need 1 teaspoon)
- 1 small package raw sugar
- Baking soda
- 1 bottle white wine (whatever you like)
*You can buy gluten free, if desired
Your SkinnyTaste cookbook is excellent! Every recipe I have tried has exceeded my expectations. I really like your meal plans, too. Thank you!
Thanks Connie!
Help! How do I print the weekly meal plan?
You can use the print button for the shopping list.
I’ve used this website for a while now but just discovered the Meal Plans. THIS IS AMAZING!!!! It is so quick and easy. I don’t know why it took me so long to look at these!!! Thank you for doing the time to put this together!!
Great!
These meal plans have helped me add such a wide variety to my weight watchers journey. It requires such a change from how I regularly ate, so having this to help me build a new repertoire of meals has been so helpful!
I’m using this meal plan for the first time. What I think would be helpful, maybe I have missed it, but if you could reference the book and page number for the recipes. I have all your books and I guess Im a little lazy but I don’t want to have to look through them to find the recipes. So I just click on them a print them out which is really stupid since I have the books right above my head on the shelf. Am I just being really lazy??
The recipes in the meal plan are almost always from the site and not the cookbooks.:)
Though I have tried it, this meal plan looks just like what I’ve been looking for. The single serving breakfast and and lunch during the week and 4 servings for the other meals is perfect for me and my family. The shopping list is great and the meals are healthy, easy and family friendly. This may be the key I need to getting myself and my family eating healthy.
Hi Gina, my fiancé and I are hoping to do this meal plan together. Do you think in the future there will be a way to expand the recipes on the site or for the grocery list? Just curious. Thank you!
Im not sure I follow?
Hello,
I discovered your website about 3 weeks ago and I love all the menu plans: all of the food is tasty, “skinny” and use ordinary ingredients that are recognizable! Your website is packed with information and so many great mini-videos. I really like how the meal plan incorporates leftovers for lunch, etc.
Have you ever considered formating the menu plan with instructions for a make-ahead-batch cooking option for people who want to make the entire menu for the week? For example, if there are 3 recipes for the week that require a total of 1-2 diced onions, instructions would read “chop 2 onions, set one cup aside for “Salisbury Steak, mushrooms & gravy”… I find make-ahead batch cooking to be a huge time saver, especially with busy households. This format option would also help with having to click back and forth through the recipes. Maybe an easy modification would be to just provide make-ahead instructions for pre-chopping veggies needed for the week?
Please continue again the meal plans! They’re so helpful! Love all your recipes and the plans make life easier
Just discovered your website. Excited
Awesome
I love these meal plans. I use them for inspiration when planning mine each week. They really match with my lifestyle. As a mother of 2 young girls who also works full time outside of the home and also trying to lose weight, I appreciate the ease and healthiness of your recipes and that your plans account for leftovers. You always have things on there that can be used for multiple dinners and/or lunches. Making a completely different dinner every night would not be realistic for me, so i love that your plans “get” that. Thank you for doing these!
Just saw you on the Today show demonstrating recipes from your weekly meal plan. Congratulations and you did a great job!! I’ve been following you for the past 6-7 years and many of your recipes are now our family favorites!
Thank you Cathy!!!
Thank you for doing this every week. Looks like a great menu, thank you
I just found your website, bought one of your books and am so excited to discover these menus! Thank you, so helpful.
Somebody or people have changed the original to match their own- your google doc isn’t working
Thank you! Fixed now.
I’m looking forward to so many of these meals, you hit it out of the park with this one!
Awesome!
Thanks for always posting these and switching it up! I don’t know what I would do without these meal plans!