A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
Meal Plan
I hope everyone had a great holiday and I wish you all the happiest and healthiest New Year! What is your “lucky” meal for ringing in the new years? Black-eyed peas, lentils, pork , greens? If so, any of these recipes Black-Eyed Pea Dip (on this weeks plan), Lentil salad, Raw Kale Salad can be paired with your favorite pork dish (or any other meat you prefer!)
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 completed 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 2020! 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 (12/30)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) with a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Heather’s Buddha Bowl (7B 10G 4P)
Totals: Freestyle™ SP 19B 25G 16P, Calories 1,032**
TUESDAY (12/31)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) with an orange (0B 0G 0P)
L: Black-Eyed Pea Dip (1B 2G 1P) with 10 baked tortilla chips (3B 3G 3P) and Buffalo Chicken Egg Rolls (4B 6G 5P)
with 2 tablespoons Blue Cheese Dressing (1B 2G 1P)
D: Slow-Cooker Pernil (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Quick Cabbage Slaw # (2B 2G 2P)
Totals: Freestyle™ SP 25B 30G 26P, Calories 1,153**
WEDNESDAY (1/1)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) with a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
Totals: Freestyle™ SP 19B 22G 19P, Calories 978**
THURSDAY (1/2)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) with an orange (0B 0G 0P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)
Totals: Freestyle™ SP 22B 23G 18P, Calories 892**
FRIDAY (1/3)
B: Greek Yogurt with Berries, Nuts and Pecans (5B 8G 5P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Pineapple Shrimp Fried Rice (8B 8G 0P)
Totals: Freestyle™ SP 20B 23G 12P, Calories 999**
SATURDAY (1/4)
B: Breakfast Strata with Sausage and Mushrooms (8B 9G 8P)
L: Quickest Cast-Iron Thin Crust Pizza (recipe x 2) (4B 4G 4P) with Chopped Wedge Salad (4B 3G 3P)
D: DINNER OUT!
Totals: Freestyle™ SP 16B 16G 15P, Calories 539**
SUNDAY (1/5)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms (8B 9G 8P)
L: The Skinny Tuna Melt (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: Arroz con Pollo, Lightened Up* (9B 9G 9P) and a green salad (0B 0G 0P) with 2 tablespoons Zesty Avocado
Cilantro Buttermilk Dressing (2B 2G 2P)
Totals: Freestyle™ SP 23B 25G 23P, Calories 1,099**
*Freeze any leftover you/your family won’t eat. Green salad includes 6 cups romaine, 2 scallions and ½ cup each
tomatoes and carrots.
**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.
# Double recipe to serve 8, if needed.
Shopping List
Produce
- 2 medium bananas
- 5 medium oranges
- 6 apples (any variety)
- 2 large heads garlic
- 3 small jalapenos
- 2 large pineapples
- 1 ½ pounds (3 large) Russet or Red potatoes
- 1 (1-pound) butternut squash (or 2 cups pre-cut)
- 1 pound broccoli florets
- 2 small (4-ounces) and 2 medium (6-ounce) Hass avocados
- 5 medium limes
- 1 medium lemon
- ½ small head green cabbage (or 5 cups pre-shredded)
- 1 large head iceberg lettuce
- 2 large heads Romaine lettuce
- 3 medium red bell peppers
- 3 ounces white mushrooms
- 1 medium zucchini
- 1 (6-ounce) container fresh berries (your choice)
- 3 large bunches scallions (you need about 18)
- 1 medium bunch carrots
- 1 small bunch celery
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub 1 extra tablespoon basil in Turkey Meatball Soup, if
desired) - 1 small bunch fresh basil
- 1 pound grape or cherry tomatoes
- 6 medium vine-ripened tomatoes
- 1 small red onion
- 2 small and 1 medium yellow onions
Meat, Poultry and Fish
- 6 ounces (12 slices) organic deli chicken or turkey breast
- 1 package center-cut bacon
- 1 (3-pound) boneless lean pork shoulder blade roast
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound Italian chicken sausage
- 1 ¼ pounds large peeled and deveined shrimp
- 2 pounds (8) skinless chicken thighs
- ¾ pound turkey breakfast sausage
Grains*
- 1 package 6-inch tortillas (I love Siete gluten-free)
- 1 small loaf whole grain bread
- 1 (8-ounce) ciabatta loaf
- 1 small package cake flour
- 1 package ditalini pasta
- 1 package seasoned breadcrumbs
- 1 medium bag dry brown rice (or 5 cup pre-cooked)
- 1 bag baked tortilla chips (or a package of corn tortillas to make your own)
- 1 bag dry long grain white rice
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)
- Vanilla extract
- Regular or light mayonnaise
- Cumin
- Crushed red pepper flakes
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Oregano
- Apple cider vinegar
- Bay leaves
- Honey
- Soy sauce*
- Fish sauce
- Paprika
- Red wine vinegar
- White vinegar
- Sazon (I like Badia)
- Adobo powder
- Chicken bouillon cubes
- Rosemary
Frozen
- 1 small package corn kernels
Dairy & Misc. Refrigerated Items
- 1 large package bleu cheese
- 1 package egg roll wrappers
- 1 18-pack large eggs
- 1 (8-ounce) package reduced fat cream cheese
- 1 pint nonfat milk
- 1 (32-ounce) tub nonfat plain Greek yogurt
- 1 small wedge fresh Parmesan cheese
- 1 small wedge Pecorino Romano (can sub 3 tablespoons Parmesan in Turkey Meatball Soup, if
desired) - 1 small box unsalted butter
- 1 (8-ounce) bag reduced fat shredded sharp cheddar
- 1 small package whole milk mozzarella cheese
- 1 pint low fat buttermilk
Canned and Jarred
- 1 (15-ounce) can no salt added black-eyed peas
- 1 (28-ounce) can diced San Marzano tomatoes
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 small jar marinara or pizza sauce
- 2 (4.5-ounce) cans albacore tuna in water
Misc. Dry Goods
- Baking soda
- 1 small package granulated sugar
- 1 small bag semi-sweet chocolate chips
- 1 small bag chopped pecans
Non-Food Items
- Parchment paper
*You can buy gluten free, if desired
These are amazing!! Thank you so much for taking the time to share and draft these for all of us. 🙂
I would really like to try your meal plans. I have never “meal planned” for a week before. Could you give me an idea of what the grocery bill would come to? Just me and my week to week paycheck! Thank you!
Is there an electronic way to swap out recipes? And have the shopping list be updated for that?
These are AWESOME! Thank you❤
I love these – I used them a few years ago and I am so happy to see you still make them! Thank you for your hard work creating and sharing meal plans.
I would really like to try your meal plans. I have never “meal planned” for a week before. Could you give me an idea of what the grocery bill would come to? Just me and my week to week paycheck! Thank you!
I am so excited to be trying this meal plan Monday, (gave me a week to plan and get ready). Then the following week, Sunday’s plan and so forth. I have been following your emails and website for about a year and LOVE it! My husband and I are starting the New Year right by following your meal plan to a T. But please note, I have been making your recipes since I discovered you!
Thank you so much for all the hard work you do and making our lives easier, and skinnier!
Thank you SO MUCH for these meal plans, Gina! It’s the only way I can stay on track. THANK YOU!!!
Yes, I am using your meal plans, and I hope you will continue to freely share them with us! Great work, and thank you so much!
This is great I’m going to try it. I always have a problem getting my grocery list completed because of limited recipes and then I binge shop. This is great.
Thanks so much for making these! I have several of your cookbooks but only recently discovered you have a blog and was delighted to find these. I meal plan every week and now I use your plans as my springboard. I don’t normally follow them to a tee, but I use at least a few options for each meal each week. Please continue to make these! Thank you!
Awesome enjoy!
Weekly meal plans are great to keep the decisions to a minimum! Thanks and please keep posting
You got it!
Yes!! Please keep the meal plans!! My weekly go-to!!
Hi Gina. I don’t often follow the meal plan exactly. My SO is a very picky eater, so I often have to modify the dinners. But definitely use your meal plan for meal prep lunch ideas.
Please please please keep sharing the weekly plans!!!
So unhappy that this website does not allow me to print a shopping list or menu plan when I specifically subscribed. It is not convenient to shop this list from my phone!!
There is a print option for the shopping list under the google doc.
I print them every week. I open up the Google Doc for the menu/meal plan and print from that, and then use the print command at the bottom of the shopping list.
I have been making your meal plan this week.
Everything has been really easy and really good.
Thank you so much for doing this.
Gina, I really joy the meal plans and hope you continue to post them. You help keep my family well fed, healthy and happy. Thanks for all the hard work you do on your blog! I love your cookbooks too!
thank you so much! This will help me so much!
Hi Gina! Are you going to provide an updated points list for your cookbooks?
Working on it 🙂
Thank you for doing this! I love being reminded of favorite recipes and new recipe suggestions. Meal planning can be such a mental block for me!
I appreciate all your efforts from recipes to full menus, but especially taking the time to list the WW points. So very inspiring and helpful in my weight loss journey. People like you help people like me (not creative, limited cooking skills) succeed. Thanks
Thank you Haze. 🙂
THANK YOU for updating WW points! I’ve been using your recipes for YEARS (I have type 1 diabetes, and your nutrition counts help SO MUCH), but I just joined WW, and counting points in addition to carbs is a bit much. I really appreciate all you do. 🙂
Its my pleasure!
Hi Gina,
I’ve been using your recipes for about a year now. I look forward every Sunday to receive your weekly planning guide. It truly inspires me and gives me fresh and new ideas in regards to how I think about food. Thank you for putting such time and detail into your blog-it is truly a blessing.
~Rebecca (Homeschooling stay at home mom of 4 from Idaho :). )
I just joined your mailing list and this meal plan is exactly what I needed!!!!! Thank you for all the time and effort you put into this!!!
Excellent!
Yes, please keep posting these! It is much appreciated as it is one less thing to have to think about!
Please continue to post weekly meal plans. I’d be lost without them.
Please keep making these! I find them extremely helpful even if I use them for just a base plan and change some recipes out. It’s just one less thing my full-time working mom brain doesn’t have to spend time on.
Thank you for posting I’ve been using your meal plans for about a year now and it makes meal planning sooo much easier!
Thank you for doing this every week ❤️