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!
MONDAY (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*
TUESDAY (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*
WEDNESDAY (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*
THURSDAY (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*
FRIDAY (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*
SATURDAY (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*
SUNDAY (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)
while ww is great, YOU ARE GREATER1 i just love your meal plans. your meal plans are easy to use and i see the pattern for great eating while being healthy.
The meals are real food and are ideal for busy families without breaking the bank. I call it keeping it real.
I am a big fan. thank you so much!!
Awww! Thank you Lynne!
Yes I’m using them and loving them! Thanks so much!
This is great! Yes! I am interested in your meal plans! As everyone has said, they are truly appreciated and needed. This is my greatest stumbling block after making dinners for a family of 4 for the last 20 years…I’m tapped out! I don’t have any more ideas and frankly, I’m a bit lazier when it comes to making meals. I like being told what to do and how to do it when it comes to meal planning. (not so much on other things!) This will give me a chance to lose unwanted pounds finally, make food that people will love, and get new ideas for meals to make often. Thank you again!!
Gina these meal plans are brilliant and of course the shop lists as well. There is such a variety and thankyou so much for sharing this and wish you well
Chrisi
This is so great!!! Thanks for doing it!’
Love your recipes and the meal plans are so helpful. Please keep sharing them ☺
I absolutely love the meal plans! I have been doing a challenge for the past few months and now that it’s over this is the PERFECT way to continue having a healthy eating plan that I don’t have to think about! Thank you for spending your time on creating these Gina!
Wow. This could not be more timely! Was just told that I need hip replacement surgery in May. Need to drop 20 pounds. I Think this plan will help!
I have tried Amazon, Target and Barnes and Noble, and cannot find the Meal Planner book. Any suggestions or help to find one?
Janie in Florida
Sorry it’s on back order I will announce when its back!
I’m using it! Thank you!
Thank you so much for taking the time to make these meal plans. All of your recipes are wonderful and my family and I enjoy them so much!
Hi Gina,
I am so glad I discovered your meal plans. So far, everyone has been delicious. And I love having a grocery list made out for me. I just cook whichever one works into my schedule for that day — I just put the drumstick in the crockpot with maple syrup, dijon mustard and balsamic vinegar. That was on the plan for Sunday but works out best for today for me. Can’t wait to taste it. You have a special talent and I’m so glad you make these plans available for free. Wish I had these when I was working but I’m sure going to enjoy them in my retirement. Thanks so much.
This looks awesome! I love how you leave the wriggle room… it is so encouraging to eat healthy while being allowed to “cheat”- in other words it is so great that you are spreading a healthy lifestyle rather than fad diets! I am on vacation this week but it will be great to try it out next week. You make t so easy with the shopping list!
Please continue adding your meal plans! My family of four which includes two young boys absolutely loves them! Through them I am also learning how to properly balance meals (ie healthy fat, protein, veggies, taste, proportions, calorie count) you are teaching us how to solve these equations!
I have been telling everyone o see about this meal plan! I love it!!! It is making my shipping and eating so simple. Thank you!!
Just did my weekly shopping using the list above as a guide. I love the weekly meal plan! Thanks Gina!
You are my goddess. I made the bagels today and all is right with the world. Thank you. Thank you. And did I say thank you?
🙂
Thank you so much for these meal plans! I’ve tried several different meal plans but never could seem to get them to work for us. We are always using your recipes from the site and cookbooks because they are guaranteed crowd pleasers for our crew. These work so well for us! Thank you!
wonderful!
You are my go to for delicious healthy recipes. Thank you for all the time and effort you devote to the weekly planning menu please keep them coming!
thank you!
Hi Gina,
Looks a perfect meal plan except shrimp.
Thanks for the awesome plan.
Thank you ever so much for the weekly meal plans, which makes my life healthy AND happy. The amount of work that is put into planning this is amazing.
You Are Appreciated!
my pleasure
I started WW a couple of weeks ago and I have lost 6 lbs!! I have been using your menu plans every day. Your recipes are amazing!
Hi Gina! I am so grateful for your recipes and your focus on healthy eating. Please keep the meal planning coming, really is so helpful and yummy! When is your latest and greatest next cookbook coming out?
I find these menus especially helpful. First as a guide to balance and as a template to trigger my own preferred foods.
And being able to go to the have the recipe links right there. I am saving them and as I need inspiration I refer back to them Thank you for doing all this for those of us who are inspired by both the menus and recipies.
So happy to hear that!
I have followed you forever and love these weekly plans. Please know many of us who never comment are grateful and hope you know we use your wisdom daily!
Yes please keep offering this. It is so convenient for a working mom. Love your recipes!
Please keep offering the meal plans. I just started WW and this will be a great help. Thanks very much.
Thanks for sharing this week! We are making most of these recipes this week inspired by your post.
Yes, please, keep offering the meal plans! They have been SO helpful to me in staying on-course. THANK U, THANK U! *Have preordered ur next cookbook from Amazon (where I do most of my shopping)! Can’t wait!
thank you!!
I will be usiing your meal plan as of now. Looks great with the shopping list. Thank you so much.
Please keep sending this.?
My downfall is planning meals. Your post is an answer to prayers. Hopefully in time using your recipes as an example I will be able to plan my own meals . I haven’t had a chance to make anything but a friend says your recipes are awesome.
Enjoy!
Hello there, love these meal plans! What is included in the arugula salad?
This is awesome! I’ve totally been using them and would love for you t to continue doing them.
Love this! Thank you. Very easy w a family of 4 going in 6 diff directions each evening. Have good intentions to meal plan on sundays for the week but bedtime arrives and realize I ran out of day to do it.
I love your recipes and the meal plans! I generally cook for one, so I either freeze or share the meals. sometimes I don’t make a dinner and eat as left overs. Thank you!
It’s truly nice to find a one stop place to find great recipes and weight watchers info ,too!
Keep the site going. Love it and thank you!
Hi Gina,
Thanks so much for these delicious recipes I appreciate the time and effort you put into the meal plans especially the meal prep recipes. I did not see the arugula salad recipe would you be able to direct me? Thanks again I really appreciate and use the meal plans