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.
Hope everyone is enjoying these meal plans! I am sharing another free 7-day flexible meal plan (you can see my previous meal plans here)! This is just 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.
To make it easy for you, we’ve included a more 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.
Also, if you’re on Facebook and want to join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’ve been enjoying all the bagels I see people making this week!
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.
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!
Skinnytaste Meal Plan (January 15-January 21)
MONDAY (1/15)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Protein, Egg and Quinoa Salad Jars (6) MAKE AHEAD!
D: Instant Pot Tomato Basil Soup (5) with 2 ounces multi-grain baguette (3)
Totals: Smart Points 18, Calories 808 *
TUESDAY (1/16)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), ¾ cup brown rice (5)
Totals: Smart Points 16, Calories 875*
WEDNESDAY (1/17)
B: Egg, Tomato and Scallion Sandwich (4) with ½ cup blueberries (0)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), ¾ cup brown rice (5)
D: Philly Cheesesteak Stuffed Portobello Mushrooms (7) with Crispy Sweet Potato Fries (3)
Totals: Smart Points 20, Calories 1,124*
THURSDAY (1/18)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), and ¾ cup brown rice (5)
D: Cuban Picadillo (3) with ¾ cup brown rice (5) and Quick Cabbage Slaw (2)
Totals: Smart Points 20, Calories 1,170*
FRIDAY (1/19)
B: 6 ounces nonfat Greek yogurt (0) with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: Crockpot Santa Fe Chicken (0) with 1 ounce avocado (1), and ¾ cup brown rice (5)
D: Cajun Shrimp in Foil (4) with Roasted Cauliflower Rice (2)
Totals: Smart Points 16, Calories 1,145*
SATURDAY (1/20)
B: Easy Bagel (3) with 2 tablespoons whipped cream cheese (2) and ½ cup strawberries (0)
L: Air-Fryer Beef Empanadas* (5)
D: Dinner Out!
Totals: Smart Points 11, Calories 428*
SUNDAY (1/21)
B: Easy Bagel (3) with 1 egg (0), 1 slice deli ham (1) and ½ cup strawberries (0)
L: Mini Bell Pepper Loaded Turkey Nachos (5)
D: Chunky Beef, Cabbage and Tomato Soup* (3) with a green salad (0)** and 2 tablespoons Lowfat Buttermilk Ranch Dressing (1)
Totals: Smart Points 13, Calories 753*
*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.
**Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan
Produce
- 1 large bunch scallions
- 4 vine-ripened tomatoes
- 1 dry pint blueberries
- 3 small Hass avocados
- 4 medium Portobello mushrooms (with no cracks)
- 12 ounces (2 medium) sweet potatoes
- 2 bananas
- 1 small package or bunch fresh thyme
- Mini rainbow peppers (you’ll need 21)
- 1 medium zucchini
- 1 large head garlic
- 1 large package or bunch fresh basil
- 1 large bunch fresh Italian parsley
- 2 (1-pound) containers strawberries
- 1 dry pint cherry or grape tomatoes
- 1 (5-ounce) bag or bunch baby arugula
- Fresh chives (or sub scallion greens)
- 1 medium bunch fresh cilantro
- 1 large bunch celery
- 1 jalapeno (optional)
- 1 medium head green cabbage
- 2 large red bell peppers
- 1 (2-pound) bag carrots
- 1 large head cauliflower (or 16 ounces “riced”)
- 1 large and 2 small yellow onions
- 1 small green bell pepper
- 1 small red onion
- 1 small and 1 large lemon
- 1 large head (or 5 cups chopped) romaine lettuce
- 1 small cucumber
Meat, Poultry and Fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 6 ounces sirloin steak
- 1 ½ pounds 93% lean ground beef
- 1 pound 90% lean ground beef (or buy an extra pound of 93%)
- 1 pound peeled and deveined large shrimp
- 1 package chicken or turkey Andouille sausage (you’ll need 3 ounces, I like Applegate)
- 1 pound 93% lean ground turkey
- 4 thin-sliced deli ham
Grains
- 1 package 100 calorie sandwich rolls (deli thin flats, potato rolls, etc.)
- 1 small package quinoa
- 1 small package all-purpose (or gluten free) flour
- 1 multi-grain baguette
- 1 large package brown rice (you’ll need about 2 ½ cups uncooked)
Condiments and Spices
- 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)
- Bay leaves
- Garlic powder
- Onion powder
- Cumin
- Cayenne pepper
- Cooking spray
- Paprika
- Honey
- Apple cider vinegar
- Cajun or Creole seasoning
- Everything Bagel Seasoning (or sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)—Optional
- White balsamic vinegar
- 1 jar light mayonnaise
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 package cooked lentils (buy raw if you can’t find cooked)
- 1 small package unsalted butter
- 1 (8-ounce) package shredded sharp cheddar cheese
- 1 (8-ounce) container light sour cream
- 1 (8-ounce) container whipped cream cheese
- 1 quart nonfat plain Greek yogurt
- 1 small wedge Parmesan cheese
- 1 small wedge Pecorino Romano
- 3 ounces shredded provolone cheese (or mild cheese of your choice)
- 1 pint reduced fat (2%) milk
- 1 pint reduced fat (1%) buttermilk
Frozen
- 2 (10-ounce) bags frozen corn
- 1 (10-disc) package of empanada discs (I use Goya)
Canned and Jarred
- 1 (32-ounce) box reduced sodium chicken broth (or vegetable for vegetarians)
- 1 (28-ounce) can whole San Marzano plum tomatoes
- 1 (15-ounce) can chickpeas
- 1 (14.4 ounce) can diced tomatoes with mild green chilies
- 1 (15-ounce) can black beans
- 1 (32-ounce) box chicken broth
- 1 jar Alcaparrado (can sub capers or green olives)
- 2 (8-ounce) cans tomato sauce
- 1 (2.25 ounce) can sliced black olives
- 1 (28-ounce) can diced or crushed tomatoes (I like Tutturoso)
- 1 (32-ounce) box beef stock
Misc. Dry Goods
- 1 small bag chopped pecans (you need ¼ cup)
- 1 bottle dry white wine, such as Pinot Grigio (you’ll need ¼ cup)
- Baking powder
- 1 small bag of dried lentils (if you can’t find cooked)
