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®.
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 (8/5)
B: Huevos Pericos (2) (½ recipe)
L: Chicken Club Lettuce Wrap Sandwich* (5) and an apple (0)
D: Grilled Pizza (6) with a green salad (2)*
Totals: Freestyle™ SP 15, Calories 1,001**
TUESDAY (8/6)
B: LEFTOVER Huevos Pericos (2)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9)
Totals: Freestyle™ SP 16, Calories 1,137**
WEDNESDAY (8/7)
B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Calories 983**
THURSDAY (8/8)
B: ½ cup 2% cottage cheese (3) with 1 tablespoon sliced almonds (1) and a peach (0)
L: Canned Tuna Ceviche (3) with 12 wheat thins (4) and an apple (0)
D: Cheeseburger Salad (7)
Totals: Freestyle™ SP 18, Calories 849**
FRIDAY (8/9)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Canned Tuna Ceviche (3) with 12 wheat thins (4) and an apple (0)
D: Shrimp Scampi with Broccoli Orzo (7)
Totals: Freestyle™ SP 19, Calories 884**
SATURDAY (8/10)
B: Czech Crepes with Berries and Cream (4) with ½ cup extra berries (0)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 468**
SUNDAY (8/11)
B: Breakfast BLT (6) (recipe x 4)
L: Ranch Chicken Salad (3) in ½ an avocado (3)
D: 2 Baked Corn and Crab Cakes (5) with Summer Tomato Salad (1)
Totals: Freestyle™ SP 18, Calories 826**
*Make bacon and chicken for Mon-Wed lunch on Sunday night, if desired. Green salad includes 4 cups mixed
greens, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light vinaigrette.
**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
- 3 medium apples
- 1 pound asparagus
- 2 medium peaches
- 1 large mango
- 2 small red bell peppers
- 2 medium bunches scallions
- 1 small bunch baby arugula
- 1 (5-ounce) bag/clamshell mixed greens
- 2 small heads Romaine lettuce
- 1 large head Iceberg lettuce
- 2 medium heads garlic
- 4 medium lemons
- 3 medium limes
- 1 small cucumber
- 1 small and 1 medium jalapeno
- 1 (3-inch) piece fresh ginger
- 1 medium bunch cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh chives
- 2 large ears of corn
- 3 small (4-ounce) and 1 large (6-ounce) Hass avocado
- 3 (6-ounce) containers fresh berries (your choice)
- 2 (12-ounce) containers fresh strawberries
- 1 pound broccoli florets
- 3 medium plum or Roma tomatoes
- 1 dry pint cherry or grape tomatoes
- 7 large heirloom or beefsteak tomatoes
- 1 small yellow onion
- 1 large red onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 16 slices)
- 1 pound 93% lean ground beef
- 1 pound jumbo peeled, deveined, tail-off shrimp
- 1 pound premium lump crab meat
- 3 ounces (about 6 slices) organic chicken or turkey breast
- 2 pounds boneless, skinless chicken breast
- 2 (2.5-pound) rotisserie chicken (buy 1 at the end of the week, for Sunday lunch)
Grains*
- 1 small package corn tortillas
- 1 box Wheat Thins crackers
- 1 box reduced fat Ritz crackers
- 1 small package orzo pasta
- 1 small loaf light whole wheat bread
- 1 small bag all-purpose or white whole wheat flour
- 1 small bag dry brown rice (or 3 cups pre-cooked)
- 1 small package quinoa (or 1 cup pre-cooked)
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)
- Light or regular mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Cumin
- Reduced sodium soy sauce*
- Tabasco (optional, for Tuna Ceviche)
- Honey
- Yellow mustard
- Ketchup
- Paprika
- Red pepper flakes
- Chili powder
- Turmeric
- Light vinaigrette dressing
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint low fat buttermilk
- 1 small tub sour cream
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 4 ounces fresh mozzarella cheese
- 1 pint 1% milk (or milk of your choice)
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub ¼ cup Mexican blend cheese in
Cheeseburger Salad, if desired) - 1 small wedge gorgonzola or blue cheese (can sub 1 tablespoon Mexican blend in Cobb Salad, if
desired) - 1 (8-ounce) container 2% cottage cheese
- 1 small box unsalted butter
- 1 small wedge fresh parmesan cheese
- 1 container light whipped cream of your choice (can sub yogurt or cottage cheese in Crepes, if
desired)
Canned and Jarred
- 1 small jar/can pizza sauce
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can no salt added black beans
- 1 (15-ounce) can low sodium black beans
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 (7-ounce) can chunk white albacore tuna packed in water
- 1 small jar dill pickle spears
- 1 (15-ounce) can reduced sodium chicken broth
Misc. Dry Goods
- 1 small package chopped walnuts or sliced almonds
- Baking powder
- Cornstarch (or arrowroot powder or tapioca starch)
- 1 small package powdered sugar
Non-Food Items
- Parchment paper
*You can buy gluten free, if desired