A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW Points.

Meal Plan

I hope everyone had a safe, happy holiday spent with loved ones. I also hoped you enjoyed some of my new recipes, let me know which ones were your favorites!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have complete 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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 WW Blue SP 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 (11/2)
B: Overnight Oats with Figs and Honey (8B 7G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Creamy Pumpkin Ginger Soup (3B 4G 3P) with 2 Easy Garlic Cheddar Biscuits (8B 8G 8P)
Totals: Freestyle™ SP 19G 27G 16P, Calories 883*

TUESDAY (11/3)
B: Overnight Oats with Figs and Honey (8B 7G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: Freestyle™ SP 17B 28G 14P, Calories 1,040*

WEDNESDAY (11/4)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: White Bean Turkey Chili  (4B 5G 1P) with 2 tablespoons Mexican blend cheese (2B 2G 2P) and 1 ounce avocado
(1B 3G 3P)

Totals: Freestyle™ SP 13B 21G 12P, Calories 1,015*

THURSDAY (11/5)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: LEFTOVER White Bean Turkey Chili  (4B 5G 1P) with 2 tablespoons Mexican blend cheese (2B 2G 2P) and 1
ounce avocado (1B 3G 3P)

Totals: Freestyle™ SP 18B 25G 17P, Calories 1,025*

FRIDAY (11/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: Flounder Milanese with Arugula and Tomatoes (4B 3G 3P) with Lemon Parsley Potato Foil Packet (3B 8G 5P)

Totals: Freestyle™ SP 13B 22G 14P, Calories 939*

SATURDAY (11/7)
B: Avocado Toast Egg-in-a-Hole (recipe x 4) (6B 4G 4P)
L: Chicken and Lentil Soup (5B 1G 1P) and 2 ounces multigrain baguette (3B 3G 3P)
D: DINNER OUT!

Totals: Freestyle™ SP 14B 8G 8P, Calories 622*

SUNDAY (11/8)
B: Asparagus-Pancetta Potato Hash (6B 4G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Chicken and Lentil Soup (5B 1G 1P) and 2 ounces multigrain baguette (3B 3G 3P)
D: Salisbury Steak Meatballs (6B 5G 5P) with Mashed Cauliflower (2B 2G 2P) and Roasted Parmesan Green
Beans (1B 1G 1P)

Totals: Freestyle™ SP 23B 16G 14P, Calories 1,054*

*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.

**Google doc