A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
The last week of August is always bittersweet. I love the summer, but I also love the Fall. New month means new goals, cooler temps, comfort food like One Pot Cheesy Turkey Taco Chili Mac, schedules, cozy sweaters, etc. I’m also thrilled to get so many emails from those of you using the meal plans!!
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!
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 (8/27)
B: Avocado Toast with Sunny Side Egg (4)
L: Greek Chickpea Salad *(6)
D: Angel Hair with Zucchini and Tomatoes (7) with 2 cups chopped romaine (0) with Skinny Caesar Dressing (2)
Totals: Freestyle™ SP 19, Calories 868**
TUESDAY (8/28)
B: Avocado Toast with Sunny Side Egg (4)
L: Greek Chickpea Salad *(6)
D: One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle™ SP 16, Calories 862**
WEDNESDAY (8/29)
B: Overnight Oats with Figs and Honey *(7)
L: Greek Chickpea Salad *(6)
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle™ SP 19, Calories 878**
THURSDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad *(6)
D: Chicken and Broccoli Stir-Fry (4) over ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 956**
FRIDAY (8/31)
B: Overnight Oats with Figs and Honey *(7)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 17, Calories 891**
SATURDAY (9/1)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4) (Recipe x 4)
L: Eggs Pizzaiola (2) with 2 extra eggs***and 2 ounces multigrain baguette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 684**
SUNDAY (9/2)
B: Asparagus-Pancetta Potato Hash (4)
L: Cilantro Chicken Salad (1) (Recipe x 2) on 1 piece toasted whole grain bread (3) with an apple (0)
D: Moroccan Meatballs (6) over 1 cup cauliflower “rice” (0)
Totals: Freestyle™ SP 14, Calories 939**
*Prep the night before.
**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.
***With extra eggs, recipe serves 4.
Shopping List:
Produce
- 1 medium green bell pepper
- 2 fresh figs
- 1 pound Yukon gold potatoes
- 4 medium bananas
- ½ pound asparagus
- 1 medium bunch cilantro
- 1 medium bunch fresh parsley
- 1 medium mango
- 4 Persian cucumbers (or 1 large English cucumber)
- 1 large head Romaine lettuce
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 medium and 1 large shallot
- 1 small bunch/container fresh basil
- 1 small bunch scallions
- 2 medium heads garlic
- 4 medium lemons
- 3 medium limes
- 1 large red bell pepper (save 2 tablespoons for TK)
- 1 small (4-ounce) Hass avocado
- 3 medium zucchini
- 1 dry pint grape tomatoes
- 3 medium vine-ripened tomatoes (can sub an extra pint grape tomatoes for Angel Hair, if desired)
- 1 (6-ounce) container fresh berries (your choice)
- 2 small and 1 medium yellow onion
- 1 small bunch/container fresh oregano (can sub ½-¾ teaspoon dry in Greek Salad, if desired)
- 1 small red onion
- 1 (2-inch) piece fresh ginger
- 1/2 pound broccoli florets
- 1 medium head cauliflower (or 4 cups “riced”)
Meat, Poultry and Fish
- 1 1/3 pounds 93% lean ground turkey
- 2 pounds boneless, skinless chicken breast
- 1 pound 93% lean ground beef
- 1 pound skinless cod or halibut filet
- 2 ounces pancetta
Grains
- 1 (1-pound) package angel hair pasta*
- 1 (1-pound) package whole wheat shells (I like DeLallo)*
- 1 package corn tortillas (you need 8)
- 1 small bag dry brown rice
- 1 loaf whole grain sliced bread
- 1 package quick oats
- 1 (8-ounce) multigrain baguette
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)
- Crushed red pepper flakes
- Dijon mustard
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Mirin
- Sesame oil
- White pepper (can sub black pepper in Stir-Fry, if desired)
- Canola oil
- Sesame seeds (optional for Stir-Fry)
- Smoked paprika
- Mustard powder
- Cayenne
- Bay leaves
- Red wine vinegar
- Light mayonnaise
- Cinnamon
- Hot paprika
- Hot sauce (optional for Avocado Toast)
- Honey
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 block fresh feta (you need 4 ounces)
- 1 wedge fresh Parmigiano Reggiano
- 1 small wedge fresh Pecorino Romano (can sub 2 tablespoons more Parm in Pizzaiola, if desired)
- 1 (8-ounce) carton unsweetened almond milk (can sub skim or soy milk, if desired)
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 2 (6-ounce) containers nonfat plain Greek yogurt
Frozen
- 1 small package shelled edamame (soybeans)
Canned and Jarred
- 1 (15-ounce) can chickpeas (I prefer Goya)
- 1 jar Kalamata olives
- 1 small can/jar anchovy fillets
- 1 (10-ounce) can Rotel tomatoes with green chilies
- 1 (14.5-ounce) can pink or red beans
- 1 (8-ounce) can tomato sauce
- 1 small jar green olives
- 2 (14-ounce) cans no salt added diced tomatoes
- 1 (32-ounce) box reduced sodium chicken broth
- 1 (16-ounce) can fat free refried beans
- 1 (15-ounce) can black beans (I prefer Goya)
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
Misc. Dry Goods
- Cornstarch
- 1 small package granulated sugar
- 1 small bag chopped pecans or walnuts
- 1 small package chia seeds
*Can sub gluten free, if desired
What do the numbers in parentheses mean?
They are FS points for that recipe.
Hi Gina! Your meal plans look so great and would really benefit me with my weight loss journey, but since I am cooking for one, I am hesitant. Do you have any recommendations for how to properly go about your meal plans for 1-2 people? Would you take out a couple meals and rely on leftovers? Thanks so much! <3
Absolutely love ur weekly meal plan! Recently make the skinny Greek meatballs and skinny tzaziki sauce – DELICIOUS,
When cooking pasta dishes and in the ingredients it shows how many oz of pasta, do you mean dry or cooked?
Gina, I always look forward to getting your meal plans. While I don’t stick to them strictly, I use them as a guide for healthy eating and feel so much better for it. As for your recipes, they are truly amazing, so fresh and tasty. I just love cooking them!
So please, continue! Thank you so much.
I love these meal plans! Please keep them up!
This is the most helpful—-and delicious idea ever!!! Coming from someone who has a hectic life and minimal time to grocery shop! I love the organized grocery list. This takes the guessing what I need out of the equation. I enjoying being able to substitute another one of your recipes easily when something doesn’t fit my palate.
Wonderful!!
Thank you for sharing these meal plans. They are so helpful…
Great!
Oh my goodness!! This is EXACTLY how I’ve been planning meals (many of them from your 2 cookbooks!) for the last 2 years! You just saved me 3-4 hours of meal planning for my family of 6 every week! I cannot thank you enough. Meatless Monday was a hit in our house!! What a great tool!!
Great!
Thank you for putting together these meal plans! It’s a lot of work and many of us appreciate it
The Supertracker calorie count link is no longer active! Just an FYI 🙂
LOVE the meal plans!! Thank you for creating and posting them…please contine to share them!
I love all of your recipes, and your meal plans are fantastic! Thank you for sharing them.
I am new to your blog and am really enjoying it. I love your meal plans! I just made the Easy Shredded Harissa chicken and it was amazing and SO easy! Thank you, Thank you!
Thank you so much I use your plans every week. I cook 3-4 dinners a week and use most of your breakfast- lunches.
Thanks so much for sharing you meal plans. They are a healthy delicious time saver! I can always count on the whole family to like the meals and they help me stay on track. You’re an angel!
FYI …. The calculator to estimate the number of calories one should eat that you recommend accessing at the bottom of your recipes has been discontinued. Thank you for all your wonderful recipes. I have been a follower for years and always share your recipes with all those I work and play with.
Fixed now!:)
Gina
Thank you for all the great recipes. Making the Angel hair pasta with zucchini & tomatoes this week. Sounds wonderful! Also love that you include nutrition value for your recipes.
Gina,
Thank you so much for sharing these meal plans. My wife and I went to see a dietitian in April and have been changing our eating habits. We found your site and love the meal plans and recipes. We have steadily lost weight since and have not felt deprived in any way after switching our diets. We have been so impressed by your recipes and the flavor of the dishes are always impressive. Even our kids are loving the dishes we are making. We are so thankful we found your site. Please keep up the great meal plans and recipes and sharing them with us!
Colin and Naomi Bailey
Love this – getting my groceries now!