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®.
August is always so bittersweet for me. It’s my oldest daughter’s birthday month, but also the end of my favorite season, with back to school routines approaching, and cooler days and nights. But it’s also a few months closer to the release of my cookbook, Skinnytaste One and Done (ships Oct 9 if you pre-ordered) which I can’t wait to get my hands on!
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 (8/20)
B: Spinach, Feta and Artichoke Breakfast Bake* (1) with 1 cup grapes (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Greek Mac and Cheese (10)
Totals: Freestyle Points 16, Calories 847**
TUESDAY (8/21)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle Points 15, Calories 912**
WEDNESDAY (8/22)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 19, Calories 894**
THURSDAY (8/23)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: One-Pot Spaghetti and Meat Sauce (8) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 912**
FRIDAY (8/24)
B: PB & J Yogurt (6)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)
D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1 ½ cups spiralized zucchini (0)
Totals: Freestyle Points 17, Calories 998**
SATURDAY (8/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 504**
SUNDAY (8/26)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: Chickpea Egg Salad (2)
D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters* (3)
Totals: Freestyle Points 18, Calories 996**
*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters 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.
***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch on Fri.
Shopping List:
Produce
- 1 small cantaloupe
- 2 medium heads Iceberg lettuce
- ¾ pound red seedless grapes
- 1 medium head (about 24 ounces) cauliflower
- 4 fresh figs
- 2 small bananas (plus (optional) 1 more for Smoothie Bowl topping, if desired)
- 2 large heads garlic
- 2 small (4-ounce) Hass avocados
- 1 (2-inch) piece fresh ginger
- 1 small bunch/container fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 large bunch/container fresh basil
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 1 large head Romaine lettuce
- 2 medium bunches scallions
- 1 small cucumber
- 2 medium carrots
- 1 small red bell pepper
- 2 medium lemons
- 6 medium zucchini (about 3 pounds)
- 1 small bunch/container fresh rosemary
- 3 medium vine-ripened tomatoes
- 1 (1-pound) container plus 1 dry pint cherry or grape tomatoes
- 2 small yellow onions
- 1 small red onion
- 1 (1-pound) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
Meat, Poultry and Fish
- 6 ounces (about 12 slices) organic deli chicken or turkey breast
- 1 package center-cut bacon
- 1 ¾ pounds (8) chicken drumsticks
- 1 pound 90% lean ground beef
- 2 ounces thinly sliced prosciutto
- 1 ¾ pounds (8) bone-in lamb loin chops
- 1 ¾ pounds (4) flounder, tilapia or sole filets
- 1 1/3 pounds 99% lean ground turkey
Grains
- 1 (1-pound) package whole wheat elbow pasta (I love DeLallo)*
- 1 (1-pound) package whole wheat spaghetti (I love DeLallo)*
- 1 bag whole white wheat flour (I like King Arthur)*
- 1 bag all-purpose flour*
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)
- Mayonnaise (I love Sir Kensington)
- Oregano
- Marjoram or thyme
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Sriracha
- Balsamic vinegar
- Reduced sodium soy sauce*
- Honey
- Sesame seeds
- Sesame oil
- Cinnamon
- Vanilla extract
- Maple syrup
- Ginger
- Apple cider vinegar (I like Braggs)
- Light balsamic vinaigrette (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 1 (18-pack) plus 1 dozen eggs
- 1 wedge fresh Parmesan cheese
- 1 pint low fat milk
- 1 quart nonfat milk
- 1 pint almond milk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 10 ounces feta cheese
- 1 small box unsalted butter
- 1 (4-ounce) ball fresh mozzarella
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
Frozen
- 1 (10-ounce) package chopped spinach
- 1 (10-ounce) package peas and carrots
- 1 (1-pound) bag strawberries
Canned and Jarred
- 1 jar/can artichokes
- 1 small jar pitted Kalamata olives
- 1 (4-ounce) can tomato sauce
- 1 small jar reduced sugar grape jelly
- 1 small jar regular or reduced fat peanut butter
- 1 (28-ounce) can crushed tomatoes (I love Tutturosso)
- 2 (15-ounce) cans chickpeas (I like Goya)
Misc. Dry Goods
- 1 small package unsalted peanuts
- Baking powder
- 1 small bag/box granulated sugar
- 1 small package slivered almonds (optional topping for Smoothie Bowl)
- 1 small package chia or flax seeds (optional topping for Smoothie Bowl)*Can sub gluten-free, if desired
This is great! Thank you for creating them!
I’ve made lots of your recipes but this is my first time doing the full meal plan. Bought all the ingredients yesterday, prepped a few things and had the Spinach, Feta, Artichoke Bake this morning – it was delicious! I probably wouldn’t have selected that recipe (and several of the others) on my own, so it will be fun to try out some new things. Also being a busy working mom, I’m hoping to do these plans every week.
This week we LOVED all the meals so far. The Greek Mac and Cheese was so yummy. We all liked the cauliflower rice (we were surprised)!. The kids loved the smoothie bowls this morning. They have asked everyday what is for supper tonight with excitement. I am following weight watchers. I felt like these meals kept me satisfied with still room for a evening snack. Thanks for a great week!
Just discovered your meal plans. I love the plans & shopping list, and your recipes are so yummy!
Thank you so much for helping me become super mom! The first thing I did after signing up for weight watchers was come to your site for recipe inspiration. Much to my delight I found your meal plans with everything I need to organize my life. I can’t thank you enough for all your work and delicious healthy recipes!
Please continue supplying meal plans. I find them to be a great resource as I struggle to lose weight. I find that I use your recipes and meal plans more than any other. Thank-you, thank-you!
Hey Gina, I linked over to the spinach-artichoke bake and am confused about the points count. It says 4 points on one of the photos, and the nutrition info doesn’t seem to list the serving size quite right… Is it 1 point or 4? If it’s 1, I might have two servings as breakfast is my biggest meal of the day. But if it’s 4, I’m not sure I want to drown 8 points by 8am. 🙂 . Could you help clarify? Your meal plans are absolutely life savers.
Please continue these meal plans, Gina! I don’t follow WW, but your meals are always slam dunks as far as my family and I are concerned.