A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®.

Healthy 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 (9/16)
B: Petite Crust-less Quiche* (5) with 1 cup grapes (0)
L: Chicken Club Lettuce Wrap Sandwich (5) with ½ a mango (0)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: Freestyle™ SP 17, Calories 994**

TUESDAY (9/17)
B: Petite Crust-less Quiche* (5) with 1 cup grapes (0)
L:  Leftover Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar (2) and 1 tablespoon light sour cream (1)

Totals: : Freestyle™ SP 15, Calories 914**

WEDNESDAY (9/18)
B: Petite Crust-less Quiche* (5) with 1 cup grapes (0)
L: Chicken Salad with Lemon and Dill (1) over 1 ½ cups romaine lettuce (0) and an apple (0)
D: LEFTOVER Turkey Chili Taco Soup (0) with 2 tablespoons cheddar (2) and 1 tablespoon light sour cream (1)

Totals: Freestyle™ SP 9, Calories 932**

THURSDAY (9/19)
B: Petite Crust-less Quiche* (5) with 1 cup grapes (0)
L: Chicken Salad with Lemon and Dill (1) over 1 ½ cups romaine lettuce (0) and an apple (0)
D: Sloppy Joes Baked Sweet Potatoes (8)
Totals: Freestyle™ SP 14, Calories 851**

FRIDAY (9/20)
B: PB + J Yogurt (6)
L: Chicken Salad with Lemon and Dill (1) over 1 ½ cups romaine lettuce (0) and an apple (0)
D: Spicy Shrimp with Chilies and Garlic (1) with 2 cups mixed greens (0) and 3 ounces multigrain baguette (5)
Totals: Freestyle™ SP 13, Calories 938**

SATURDAY (9/21)
B: Instant Pot Steel Cut Oats (5)
L: Spiralized Summer Roll Bowls with Hoisin Peanut Sauce (3) with ½ cup steamed edamame (0)
D: DINNER OUT!

Totals: Freestyle™ SP 8, Calories 512**

SUNDAY (9/22)
B: Leftover Instant Pot Steel Cut Oats (5)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: Garlic Lover’s Roast Beef (2) with Instant Pot Mashed Potatoes (5) and Roasted Broccoli with Smashed Garlic (2)

Totals: Freestyle™ SP 20, Calories 842**

*Freeze any leftover 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.

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