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 Freestyle™ SmartPoints®.
Hi guys! Spring is in the air, can you feel it? Bring on the farmers markets! I will be doing a book signing next Sunday April 7th, hosted by Le Creuset at Woodbury Common Premium Outlets, from 2 PM – 3:30 PM. The address if Le Creuset 869 Adirondack Way, Central Valley, New York 10917. If you are in the area stop by and say hi! I will also have book signings at their Mohegan Sun loaction April 13th and their Wrentham location April 14th. Save the date!
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 (4/1)
B: Freezer Breakfast Burritos* (4)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: Heather’s Buddha Bowl (7)
Totals: Freestyle™ SP 16, Calories 1,001**
TUESDAY (4/2)
B: Freezer Breakfast Burritos (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija (8)
Totals: Freestyle™ SP 17, Calories 955**
WEDNESDAY (4/3)
B: Freezer Breakfast Burritos (4)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle™ SP 17, Calories 819**
THURSDAY (4/4)
B: Freezer Breakfast Burritos (4)
L: Chickpea Avocado Salad (3) and an apple (0)
D: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle™ SP 15, Calories 882**
FRIDAY (4/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Avocado Salad (3) and an apple (0)
D: Maple Soy Glazed Salmon (3) with Asian Edamame Fried Rice (4)
Totals: Freestyle™ SP 15, Calories 1,083**
SATURDAY (4/6)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Salad with Strawberries and Spinach (5)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 511**
SUNDAY (4/7)
B: Asparagus-Pancetta Potato Hash (4)
L: Thai Chicken Peanut Lettuce Tacos (6)
D: Cheese Stuffed Turkey Meatloaf (7) with 1 cup sautéed green beans (0)
Totals: Freestyle™ SP 17, Calories 801**
*Freeze any leftover burritos you/your family won’t eat. Prep Cobb Salad Sunday night, if desired
**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
- 2 large iceberg lettuce
- 2 medium apples (any variety)
- 1 pound Yukon gold potatoes
- ½ pound asparagus
- 1 large head garlic
- 2 large shallots (save 1 tablespoon for Chicken Salad)
- 2 ounces fresh cremini mushrooms
- 2 pounds broccoli florets
- 1 medium and 1 large head romaine lettuce
- 1 medium butternut squash (or 10 ounces pre-cubed)
- 1 small red bell pepper
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
- 2 large bunches scallions
- 1 pound fresh green beans
- 3 medium limes
- 2 small radishes (optional, for garnish on Chicken Tacos)
- 2 pounds fresh strawberries
- 1 (6-ounce) package fresh blackberries
- 1 (6-ounce) package fresh raspberries
- 1 (6-ounce) package fresh blueberries
- 1 small bunch fresh cilantro
- ½ head purple or green cabbage
- 1 (10-ounce) package baby spinach
- 1 small cucumber
- 1 (4-inch) piece fresh ginger
- 1 (10-ounce) bag shredded carrots
- 1 pint cherry or grape tomatoes
- 1 small and 1 medium vine-ripened tomato
- 2 small yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 ounces pancetta (can sub bacon in Asparagus Hash, if desired)
- 3 ounces (about 6 slices) organic deli chicken or turkey breast
- 24 ounces (4) skinless wild salmon fillets
- 2 pounds 93% lean ground turkey
- 14 ounces Italian chicken sausage
- 14 ounces (4) thin sliced boneless, skinless chicken breast cutlets
- 1 pound ground chicken
- 1 1/3 pounds (3) boneless, skinless chicken breast
Grains*
- 1 package (8-inch) low carb flour tortillas (I used Ole Xtreme Wellness)
- 1 package corn tortillas
- 1 small package all-purpose flour
- 1 (1-pound) package Orecchiette or other small pasta
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package Italian seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light or regular mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Unfiltered apple cider (I like Braggs)
- Honey
- White balsamic vinegar
- Seasoned salt
- Sriracha sauce
- Reduced sodium soy sauce*
- Ketchup
- Marjoram
- Dijon mustard
- Worcestershire sauce
- Pure maple syrup
Dairy & Misc. Refrigerated Items
- 2 ½ dozen large eggs
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container light whipped cream (or yogurt/cottage cheese)
- 1 (8-ounce) package regular or reduced fat shredded cheddar cheese
- 1 small package Cotija cheese
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 pint 1% buttermilk
- 1 small package gorgonzola or blue cheese (can sub 1 tablespoon cheddar cheese in Cobb Salad, if desired)
- 1 (12-ounce) bottle 1 % milk (or milk of your choice)
- 1 (4-ounce) package soft goat cheese
- 1 small package shelled edamame
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can reduced sodium chicken broth
- 1 container powdered peanut butter (such as PB2. Can sub regular peanut butter, if desired)
Misc. Dry Goods
- 1 small bag chopped pecans (sub for walnuts in Greek Yogurt)
- 1 small package brown sugar
- 1 small bag chopped peanuts
- 1 small package powdered sugar
Non-Food Items
- Heavy-Duty Aluminum Foil
- Parchment paper
*You can sub gluten-free, if desired
Trying this a week delayed.
If I want to have lunch for both husband and I, do I need to up the quantities on the grocery list since each recipe only serves one?
Thanks!
We have done half of this meal plan so far and love it. My husband is licking out the pan (TMI). We greatly appreciate your doing these! I’m hesitant to make this suggestion because it is such a great help to have these, but I was wondering if there would be a quick & easy way for you to mark what days the items on the shopping list will be needed next to each item? If not, please disregard the suggestion as I do not want to suggest something that causes more work! It would just be helpful as we have trouble getting the produce to last and fit in our fridge 🙂
This is my first time trying one of your weekly meal plans. All of the recipes sound great, and family-friendly! Thank you!
Merci beaucoup de vos partage. Vos menus sont super. Je vous suis et aime votre cuisine. J’habite en france dans le midi a cote de nimes. C’est bien dommage de ne pouvoir avoir de liens et livre en francais. C pas grave je vs suis sur internet avec grand plaisir… Merci de vos menue qui me faciliter la tache. Bonne journée et encore merci.
I love your meal plans. I’m gluten free, so I make lots of adjustments, but the ideas are pure gold. I am very grateful for them. I own all of your cookbooks so far, and I’m looking forward to the new one, but right now in my life having someone else come up with a meal plan is something I’d hate to do without.
I’m so excited about this week’s plan! I grocery shop a day before they are released, so I am always a week behind. I think my family is going to love this week’s food! Thank you sooooo much for all of this free content! Even though I own all your cookbooks so far, I turn to the website most often, especially the meal plans. 🙂
Thank you for creating and sharing these meal plans. As the mom to a 2 month old and a toddler, I appreciate being able to use your plans to create delicious and healthy meals for my family without taking all of the time for planning (which I don’t really have time for right now). I am very grateful for all the work you put into these and hope you keep them coming.
I love incorporating your plans!! Please keep them coming!
Yes!! I really appreciate the meal plans
Yum! All of these recipes look sooo good! I love how you repeat breakfasts and lunches so it’s really an achievable plan- not having to do a huge cook up every morning! Thank you 🙂
I totally agree!
Love your meal plans! Thank you so much for doing them. Makes life so easy!
I am just beginning to use your meal plans. This week is our very first. Thank you for taking the time and energy to help our family out. I am really looking forward to the ease of how seamless you have made it!
Gina me and my fiancé have been using your meal plans for over a year now. We loo forward to them every Saturday. Everyone at our works love to see what we have for lunch every week. I tell everyone about you and I can’t wait for your book signing in Wrentham. Your cookbooks are amazing too. Thank you for giving us nutritious and amazing meal plans.
I am so happy to hear and glad I will see you at the book signing!
I love your meal plans. And even more, I LOVE that you have a shopping list all ready for me to get into the market and get out without wasting any time. Thank you for creating awesome, yummy recipes.
Thank you so much for sharing your plans! I will never be as organized as you are, but I use many of the recipes you post.
No need for perfection, just hoping to make life a little easier for you!
This looks so good!! I always look forward to opening my email to the weekly menu! I usually follow it pretty closely also. My family loves the recipes too! Thank you so much!
Awesome!
The pics are nice, yet I am unable to open the recipes. I’d appreciate it if anyone can enlighten me. Thank you.
Kay, you should be able to click on the name of the recipe and it will open in a new browser window. If the link is not “clickable” it is something that needs to be fixed on your end and that’s beyond Gina’s control. Otherwise, you might try “googling” the name of the recipe and it might bring it up. I hope you can figure it out!
I love your meal plans! They are definitely a huge help to me every week, and make it so that I have one less thing that I need to worry about every week! Thank you thank you thank you!!
Awesome!
Gina, I have been using these meal plans all year and I CANNOT thank you enough for them. You’ve opened me and my family up to recipes I wouldn’t have otherwise tried, and you’re helping us achieve our weight loss goals. I look forward every Saturday to building up my grocery shopping list via these plans, and would LOVE that you continue making them. You’re really making my life so much easier. 😉
That’s great to hear!
Gina,
Thank you for these wonderful recipes. I have been following your website for years and have your cookbooks. I using many of your recipes repeatedly because they are just so good. I do not usually use kitchen gadgets, but I just purchased the Phillips Soup Maker and it really is convenient. I wonder if you would consider adding some healthy (WW) recipes to your collection for the Soup Maker.
Thank you!
Karen
Thank you! Love your books and love this site. You have made following WW so doable. Excited about checking out the weekly plans. When I feel like falling off the wagon I come here and find so many new ideas that my family enjoys as well. So grateful!!
Awesome!