A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
Skinnytaste Meal Plan (Feb 19-25)
Hope everyone is having a great week! I am excited to here all the success stories from people using the plans and losing weight, this is the reason why I share them, and I couldn’t be happier they are working out for many of you! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a 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!
MONDAYÂ (2/19)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) with an arugula salad (3)**
Totals: Freestyle Points 16, Calories 1,000*
TUESDAYÂ (2/20)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 14, Calories 1,034*
WEDNESDAYÂ (2/21)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Best Skinny Eggplant Rollatini with Spinach (5) with 1 cup arugula salad (3)*
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 19, Calories 1,098*
THURSDAYÂ (2/22)
B: Meal Prep Breakfast Taco Scramble (5)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Slow Cooker Chicken and Sausage Creole (4) with ½ cup brown rice (3)*
Totals: Freestyle Points 16, Calories 1,129*
FRIDAYÂ (2/23)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup mixed berries (0) and 1 teaspoon honey (1)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Indian Shrimp Curry (2) with ¾ cup brown rice (5) and 8 cucumber slices (0)
Totals: Freestyle Points 12, Calories 891*
SATURDAYÂ (2/24)
B: Stuffed Bagel Balls (5) with ½ cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Dinner out!
Totals: Freestyle Points 7, Calories 412*
SUNDAYÂ (2/25)
B: Roasted Strawberry Banana Bread (3) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with 10 baby carrots (0)
D: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts (1)
Totals: Freestyle Points 16, Calories 713*
NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.
**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. 3 Double the recipe for a family of 4. 4 Cook oats with water according to package instructions then add milk, salt and berries.
Shopping List:
Produce
- 1 pound (12) baby gold or red potatoes
- 2 small and 1 medium onion
- 1 small and 2 medium red bell peppers
- 2 medium Italian eggplants
- 2 limes
- 1 jalapeno
- 1 small and 1 medium vine-ripened tomato
- 1 green bell pepper
- 1 large head Romaine lettuce (you need 6 cups chopped)
- 1 small and 2 medium cucumbers
- 1 medium cantaloupe
- 1 pint cherry tomatoes
- 1 small (4-ounce) and 3 medium (5-ounce) Hass avocados
- 1 large bag baby carrots
- 3 ripe medium bananas
- 1 container or bag baby arugula
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh blueberries, raspberries or blueberries
- 1 small bunch celery
- 1 small shallot
- 1 pound Brussels sprouts
- 1 large head garlic
- 1 small bunch cilantro
- 1 medium bunch scallions
- 1 small container or bunch of chives (or sub scallion greens in Avocado Egg Salad)
- 1 small red onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 1/3 pounds 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken thighs
- 9 ounces chicken Andouille sausage
- 1 pound raw peeled and deveined shrimp
- 1 pound jumbo cooked, peeled shrimp
- 8 skinless chicken drumsticks (28 ounces total)
Grains
- 1 package whole wheat shells (I like DeLallo)*
- 1 medium package dry brown rice (you need 5 cups cooked)
- 1 small bag all purpose or white whole wheat flour*
- 1 small bag sliced whole wheat bread*
Condiments and Spices (you may have most of these already)
- 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)
- Honey
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Unfiltered apple cider vinegar (or sub l lemon)
- Red wine vinegar
- Creole seasoning
- Cayenne
- Balsamic vinaigrette dressing (or make your own with ingredients in list)
- Canola oil
- Ground ginger
- Ground coriander
- Ground turmeric
- Curry powder
- Optional bagel toppings (everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)
- Vanilla extract
- Light mayonnaise
- Pure maple syrup
- Balsamic vinegar
- Dijon mustard
- Garlic salt
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) bag shredded reduced fat Mexican blend cheese
- 1 small container part-skim ricotta cheese
- 1 small wedge Pecorino Romano cheese
- 1 (8-ounce) bag shredded part-skim Mozzarella cheese (I like Polly-O)
- 1 (6-ounce) container nonfat plain yogurt
- Sliced reduced fat cheddar cheese
- 1 (8-ounce) package 1/3 less fat cream cheese
- 1 (17.6-ounce) container nonfat Greek yogurt (I like Fage)
- 1 small wedge fresh Parmesan cheese
- 1 small box butter
Frozen
- 1 (8-ounce) package frozen chopped spinach
Canned and Jarred
- Salsa (your choice)
- 1 (15-ounce) can chickpeas
- 1 (10-ounce) can Rotel tomatoes with green chilies
- 1 (14.5-ounce) can canned pink or red beans
- 1 (16-ounce) can fat free refried beans
- 1 (6-ounce) can tomato paste
- 1 (13.5-ounce) can lite coconut milk
- 1 (32-ounce) box reduced or low sodium chicken broth
- 1 (14.5-ounce) can diced tomatoes (I like Tutturosso)
- 2 (4.5-ounce) cans tuna in water
- 1 small jar unsweetened apple sauce
- 1 (8-ounce) and 2 (15-ounce) cans tomato sauce
- 1 jar marinara**
Misc. Dry Goods
- 1 small box or package light brown sugar
- Baking soda
- Baking powder
*You can sub gluten free
**If you prefer to use my Quick Marinara Sauce, omit the jar and add 1 (28-ounce) can crushed tomatoes, fresh basil and bay leaves to the list)
