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®.
Meal Plan
It’s another great week for meal planning! A few favorites on the menu this week Slow Cooker Pork Carnitas makes enough for two nights, Chicken and Mushrooms in Garlic White Wine Sauce a favorite in my house and Fish Florentine has been my most popular recipe this year!
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 (9/23)
B: 1 slice whole grain bread (3), 2 ounces avocado (2) and a pear (0)
L: Protein Egg and Quinoa Salad Jars (6)
D: Red Lentil Soup with Spinach*(1) with ½ piece naan bread (3)
Totals: Freestyle™ SP 15, Calories 1,018**
TUESDAY (9/24)
B: Overnight Oats with Figs and Honey (7)
L: Protein Egg and Quinoa Salad Jars (6)
D: Slow Cooker Pork Carnitas (3) with 2 corn tortillas (3), 1 ounce avocado (1) and Quick and Delicioso Cuban Style
Black Beans (recipes x 2) (1)
Totals: Freestyle™ SP 21, Calories 1,042**
WEDNESDAY (9/25)
B: 1 slice whole grain bread (3), 2 ounces avocado (2) and a pear (0)
L: Chicken Waldorf Salad (3)
D: LEFTOVER Slow Cooker Pork Carnitas* (3) with 2 corn tortillas (3), 1 ounce avocado (1) and Quick and Delicioso
Cuban Style Black Beans (recipes x 2) (1)
Totals: Freestyle™ SP 16, Calories 967**
THURSDAY (9/26)
B: Overnight Oats with Figs and Honey (7)
L: Chicken Waldorf Salad (3)
D: Chicken and Mushrooms in Garlic White Wine Sauce (2) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 17, Calories 862**
FRIDAY (9/27)
B: 2 scrambled eggs (0), 1 slice whole grain bread (3) and 1 orange (0)
L: Chicken Waldorf Salad (3)
D: Fish Florentine (6)
Totals: Freestyle™ SP 12, Calories 903**
SATURDAY (9/28)
B: Baked Oatmeal Recipe with Pears Bananas and Walnuts (6)
L: Beef, Tomato and Acini de Pepe Soup* (5)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 474**
SUNDAY (9/29)
B: Breakfast BLT Salad (4)
L: Skinny Tuna Melt (recipe x 2) (4)
D: Butternut Squash Lasagna Roll Ups with Spinach (5)
Totals: Freestyle™ SP 13, Calories 844**
*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.
Shopping List
Produce
- 4 medium pears
- 1 medium orange
- 1 medium apple
- 2 large bananas
- 2 medium figs
- 12 ounces sliced white mushrooms
- 2 medium heads garlic
- ½ pound seedless grapes
- 1 medium bunch celery
- 1 medium bunch carrots
- 1 (1-pound) butternut squash
- 1 medium shallot
- 1 large lemon
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell and 1 (10-ounce) bag/clamshell baby spinach
- 1 large bunch Lacinato kale
- 2 small (4-ounce), 1 medium (5-ounce) and 1 large (6-ounce) Hass avocado
- 1 dry pint grape or cherry tomatoes
- 1 large vine-ripened tomato
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch scallions
- 2 medium red bell peppers
- 1 small red onion
- 1 small and 2 medium yellow onions
Meat, Poultry and Fish
- 2 ½ pounds trimmed, boneless pork shoulder blade roast
- 1 (9-ounce) boneless, skinless chicken breast
- 1 pound chicken tenderloins
- 20 ounces (4) thick skinless white firm fish fillets (such as grouper, bass or halibut)
- 1 pound 90% lean ground beef
- 1 small package center-cut bacon
Grains*
- 1 small package quinoa (or ½ cup pre-cooked)
- 1 small package brown rice (or 3 cups pre-cooked)
- 1 package lasagna noodles
- 1 small package Acini di Pepe (or other small pasta)
- 1 package quick oats
- 1 loaf whole grain bread
- 1 large package corn tortillas (you need 16)
- 1 small package naan bread
- 1 small package all-purpose 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)
- Raw honey
- Cumin
- Sazon seasoning
- Oregano
- Bay leaves
- Adobo seasoning (I like Goya)
- Red wine vinegar
- Turmeric
- Light mayonnaise
- Cinnamon
- Vanilla extract
- Maple syrup
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (15-ounce) container fat free ricotta cheese (I like Polly-O)
- 1 wedge fresh Parmesan cheese
- 1 pint half & half
- 1 small box butter
- 1 (8-ounce) bag part-skim shredded Italian cheese blend (I like Sargento)
- 1 small package sliced reduced fat cheddar cheese
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 package 1/3 less fat cream cheese
- 1 pint milk of your choice (skim, unsweetened almond or soy, etc.
- 1 package pre-cooked lentils (or an extra 1 cup dry)
Frozen
- 1 (10-ounce) package frozen chopped spinach
Canned and Jarred
- 1 (28-ounce) can diced tomatoes
- 1 (7-ounce) can chipotle peppers in adobo
- 2 (15-ounce) cans black beans (I like Goya)
- 1 (32-ounce) carton beef stock
- 2 (4.5-ounce) cans tuna in water
- 1 (64-ounce) carton chicken or vegetable broth
- 1 (32-ounce) carton low or reduced sodium chicken broth
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 pound dry red or yellow lentils
- 1 small bag chopped pecans or walnuts
- 1 bottle white wine
- Baking powder
*You can buy gluten free, if desired
Thank you for this service. I like to cook, but absolutely HATE meal planning. we have tired a number of plans, but either they are not made for weight loss or the recipes are to designed for a families with 2 working parents. Everything has been a hit with us – even with my picky teen son.
Awesome!
Your plans may be exactly what I need to get back on track. The recipes don’t seem like a “diet”, more like a lifestyle change and that is what I need to begin to have a healthy relationship with food. Thank you so much for making it easy to start what can be an overwhelming obstacle.
Thank you so much for these plans. Great week too 😀 I love these fall menus 😀 I never knew exactly what to do with butternut squash.
Your plans help me to stay on track with my diet while also feeding my family healthy and delicious meals. Thank you so very much!
I LOVE your meal plans! Huge Thankful for all your hard work and delicious recipes!
Thank you for these meal plans. I love the flexibility with them and love the way you give all the nutritional information. It’s so convenient and easy. Your recipes are always tasty! I have all of your cookbooks and really appreciate the meal plans.
Sandi
Yes I use them!!! Aws much as I have combed through the recipe on your site (and your cookbooks), I love the weekly reminder of recipes I’ve forgotten about or overlooked or just not been in the mood for before. Addding the grocery list has been a really nice touch! Please continue to share them!
These recipes and menus are a lifesaver for my family!! I truly appreciate all of the hard work and dedication you have put into these healthy recipes! Thank you so much!!
Love these plans – keep ’em coming!
Love the plans!
This is fantastic!
I LOVE your meal plans! Please continue to share them!
I use your meal plans every week! They are so easy and healthy! I have lost 5 lbs in 2 weeks using your plans! I actually use the walmart pickup option so I don’t buy anything else (except snacks) and it helps to keep my grocery budget on track! THANK YOU!
Thank you so much!!
I use them! Thank you so much!!
These plans are so wonderful. You have transformed how I cook for my family. Thank you so much!
Thank you so much for these wonderful plans! Your work is life changing for so many of us!