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®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

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 (8/13)
B: Loaded Baked Omelet Muffins* (2) with 1 cup mixed berries (0)
L: Greek Turkey Meatballs* (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Grilled Pizza (6)
Totals: Freestyle Points 15, Calories 861**

TUESDAY (8/14)
B: Loaded Baked Omelet Muffins (2) with a banana (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)
Totals: Freestyle Points 15, Calories 930**

WEDNESDAY (8/15)
B: Loaded Baked Omelet Muffins (2) with 1 cup mixed berries (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle Points 19, Calories 1,013**

THURSDAY (8/16)
B: Loaded Baked Omelet Muffins (2) with a banana (0)
L: Greek Turkey Meatballs (5) with ¼ cup Skinny Tzatziki (0), ½ whole wheat pita (2) and sliced tomatoes (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 17, Calories 924**

FRIDAY (8/17)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette*** (3)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle Points 9, Calories 869**

SATURDAY (8/18)
B: 3 Chewy Chocolate Chip Oatmeal Breakfast Cookies (4) with a nectarine (0)
L: LEFTOVER Orecchiette Pasta with Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 495**

SUNDAY (8/19)
B: Bacon Egg and Avocado Breakfast Sandwich (6)
L: Skinny Low-Yolk Egg Salad (1) (Recipe x 2) on 1 whole wheat pita (4) with 2 slices tomato (0) and a handful of arugula (0)
D: Baked Chicken Milanese with Arugula and Tomatoes (4)
Totals: Freestyle Points 15, Calories 863**

*Make omelets, meatballs and tzatziki Sunday night

**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.

***Cook and prep Asparagus Salad Thurs night

Google Doc