A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
I just had an exciting week in Chicago promoting my cookbook Skinnytaste One and Done on Windy City Live and doing a cooking demo at Macy’s on State Street. Here’s the segment if you want to watch!
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!
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 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 (1/21)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
Totals: Freestyle™ SP 17, Calories 915**
TUESDAY (1/22)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9)
Totals: Freestyle™ SP 20, Calories 980**
WEDNESDAY (1/23)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) over 2 cups arugula (0) and an orange (0)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle™ SP 15, Calories 833**
THURSDAY (1/24)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: LEFTOVER Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D: Quick Beef Chili (4) with 2 tablespoons cheddar (2), and 1 ounce avocado (1)
Totals: Freestyle™ SP 15, Calories 869**
FRIDAY (1/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 19, Calories 1,021**
SATURDAY (1/26)
B: Blueberry Banana Bread (3) with 1 cup mango (0)
L: Hummus Avocado Toast (6) (Recipe x 4)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 446**
SUNDAY (1/27)
B: Blueberry Banana Bread (3) with 1 cup mango (0)
L: Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2)
D: Giant Turkey Meatball Parmesan (6) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 20, Calories 995**
*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.
Shopping List:
Produce
- 5 medium bananas
- 3 large mangos
- 4 medium pears (any variety)
- 3 medium oranges
- 2 medium apples (any variety)
- 1 pound asparagus
- 2 pounds Russet potatoes
- 3 small (4-ounce) Hass avocados
- 1 large head Butter (or Bibb) lettuce
- 1 (5-ounce) bag baby arugula
- 1 small bunch baby spinach
- 2 medium heads garlic
- ¾ pound green beans
- 1 medium red bell pepper
- ½ pound broccoli florets
- 1 large cucumber
- 1 small bunch radishes
- 2 small ears of corn (can sub frozen, if desired)
- 1 small bunch Italian parsley
- 2 medium carrots
- 1 small bunch/container chives (can sub parsley, for garnish, on Egg Salad, if desired)
- 1 small jalapeno (optional, for Enchilada Skillet)
- 1 small bunch cilantro (optional garnish on Enchilada Skillet)
- 1 small and 1 medium lemon
- 1 (6-ounce) container fresh blueberries
- 1 dry pint cherry tomatoes
- 1 small and 1 medium yellow onion
- 1 small red onion
Meat, Poultry and Fish
- 1 (2½-pound) rotisserie chicken
- 1 pound 93% ground beef
- 1 pound (4) thin boneless, skinless chicken breast cutlets
- 20 ounces (16) large sea scallops
- 1 package center-cut bacon
- 1 pound peeled and deveined shrimp
- 1 pound 93% lean ground turkey
- 3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)
Grains*
- 1 package cake flour
- 1 loaf whole grain sliced bread
- 1 package whole wheat naan (or flat bread)
- 1 small package corn tortillas
- 1 small bag all-purpose or white whole wheat flour
- 1 package seasoned breadcrumbs
- 1 package dry orzo pasta
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)
- Vanilla extract
- Mayonnaise
- Paprika
- Turmeric
- Cumin
- Vegetable oil
- Chili powder
- Garlic powder
- Dijon mustard
- Honey
- Cayenne
- Thyme
- Oregano
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 3 ounces (4 slices) light Swiss Cheese (I like Alpine Lace)
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream (I like Breakstone’s)
- 1 dozen large eggs
- 1 pint 1% buttermilk
- 1 wedge fresh Parmesan
- 1 small wedge fresh Pecorino Romano (can sub 3 tablespoons parmesan in Giant Meatball, if desired)
- 1 small box unsalted
- 1 small box salted butter (can sub unsalted butter and adjust salt accordingly in Cordon Bleu, Scallops and Banana Bread, if desired)
- 1 tub whipped butter
- 1 small tub hummus
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 small wedge bleu or gorgonzola cheese
Canned and Jarred
- 2 (15-ounce) cans reduced sodium black beans
- 1 (10 ounce) can mild diced tomatoes with green chilies
- 1 (16-ounce) jar enchilada sauce**
- 2 (32-ounce) cartons chicken or vegetable broth
- 1 (15-ounce) can reduced sodium chicken broth
- 1 small jar marinara (I like Delallo)
- 1 (4-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar unsweetened apple sauce
- 1 small jar prepared horseradish
Misc. Dry Goods
- Baking soda
- 1 small package granulated sugar
- 1 small bag semi-sweet chocolate chips
- 1 bottle/can light beer (I use Corona. Can sub ¾ cup reduced sodium beef broth in Chili, if desired)
- 1 small bag chopped walnuts
- 1 (l pound) bag red or yellow lentils
- 1 small package light brown sugar
*You can sub gluten-free, if desired
**You can make your own with ingredients in list plus and an extra (15-ounce) can reduced sodium chicken or vegetable broth, 1 (28-ounce) can tomato sauce, and 1 can/jar chipotle in adobo
love that you do this for us. i have every one of your cookbooks!!!
Thank you!
you have no idea how truly grateful i am that i found your site. i am a single mother who works full time and who has never been taught to cook. the few things that i did know how to cook prior to your site i made all of the time and believe me i was tired of eating the same thing all of the time.
my child loves the all of the new recipes that i have been making and they are all from your site. we love the variety and the flavors and i love how simple they are to make and they are not very time consuming. thank you so much for putting together meal plans it truly does making shopping and planning meals for the week a lot less stressful especially on people like me.
also being over weight and being able to know how many calories and nutrients are going into my body makes me feel better about what i am eating,
again i can not thank you enough. 🙂
Hi! I love all of your recipes and it’s helping with meal planning and shopping! I started WW 3 weeks ago and have lost 11 lbs. Your meals have made it possible. Thank you so much! Is there any way you can post your meal plans on Friday? As a working mom, I have to make my list Friday after the kids go to bed and grocery shop on Saturday! I have been going back to previous weeks, but it would be nice to do it at the same time with the Facebook community. I understand if you can’t, but I thought I’d ask! Thanks again and I appreciate all you do!
I love your books and your recipes and I can’t believe I’m just now finding these meal plans! I am so excited. Thanks so much for providing such an awesome resource!
Love Love Love these meal plans! they are affordable and reasonably easy to cook which I appreciate. With our busy schedules they sometimes even last 2 weeks if we find ourselves eating out and or because we have leftovers! please keep up the weekly meal plans!
I love these meal plans!! I use them all the time! Thank-you for these! ????
Your meal plans inspire me to try new foods that I would normally not eat!! I actually enjoy cooking when I know what I’m making! All thanks to your meal plans that take the decision making away! Thank you so much for sharing them!
Glad to hear!
Thanks for sharing. I will be using your meal plan this week to see how it works out with my schedule and life. This may be my new go to for grocery day! Much appreciated!!
Thank you so much for making these plans! I’ve been using them now for a few months and I absolutely love them! I’m not on any diet, so I don’t count the calories or points but I do want to have a more balanced and healthier way of eating. I like to use them as a guideline and then play around a bit as sometimes the products you use are not available here in Finland. But I often have leftovers from previous days, so can use them up or then I check for some other recipe that uses up the products I have at home! Really looking forward to see what next week has to offer!
Great!
Your meal plans are a complete lifesaver! Thank you so much for taking the time to help make our lives easier and healthier! I saw that your new air fryer book is coming out soon. Woohoo! Is you air fryer still going to hit stores in March? I’m dying to get one, but am holding off to get yours if it’s still in the works!
Hi Wendy! It will be out early May. 🙂
Gina, thank you so much for these weekly meal plans. I’ve been following along with them nearly every week for some time now, substituting a meal here or there with recipes from your cookbooks. My husband and I have particularly loved this week’s menu – he just proclaimed – as he has a time or two before- that he’s a “skinnytaste man!” Suffice it to say, you’re a welcome addition to our home. Thank you for making your recipes publicly available and sharing your weekly meal guides – it’s definitely appreciated!
Made this week’s chocolate chip muffins & my picky 8 yr old son and his friend devoured them!!! They didn’t know they were “healthy” muffins! I’m just curious though, in your shopping list you have pears listed, but what recipe are they used in this week?
Perhaps its a mistake?
You are a gift for doing this! I’m so grateful for how much this helps me and how delicious your recipes are. You use ingredients that I do not normally cook with (I.e. cauliflower, sweet potatoes and lentils) but I’m trusting the recipes (like how we sometimes have to just trust our GPS when aren’t so sure) and I have been so pleasantly surprised (no dirt roads or dead ends!). Thank you so much for what you do!
Glad to hear !
I always struggle with meal planning but feel so much better when I do it! Most of the time, I just can’t come up with any ideas and MANY times I check out what you have on your weekly meal plan for ideas! Thank you!
Please continue to post these weekly menus! They are a great tool and motivator! Great how you leave “wiggle room” for extra points too!
Thank you for this and please keep posting! It is my first week following your meal plan but I have already made the red lentil soup and the muffins and both are incredible! Looking forward to cooking healthy in the weeks to come.
Thank you so much for your weekly meal plans, just love them and don’t know what I would do without them. I have just bought your meal planner book and am loving it also. You are doing a fantastic job!!!!
I definitely use them! My husband is picky so sometimes I have to make swaps but it is a great start for my meals each week!
I love getting these plans! Please continue sending them!
Amazing! Love that you are doing this. I lost 25 pounds on WW 9 years ago and have been creeping back up the last year due to having two busy teenagers, a puppy and being 48 yrs old. It has been so much harder to plan than the first go-round. This is s life saver! Thank you!!
Great!
Thank you for doing these! I have recently found out I am
Pregnant so will not be able to continue with weight watchers, but your meal plans always help me stay on track so I plan to keep using them to stay on track! The grocery list is also a wonderful bonus.
Congrats and perfect!
Morning Gina:
I was just looking at your meal planner online. I looked up the fooducate app and would you believe it says it isn’t available in Canada. I have never heard of an app that doesn’t work in other countries.
Very disappointed.
so strange!
These are sooo amazing PLEASE KEEP POSTING WEEKLY. I AM A SINGLE USER FOR WEIGHT WATCHERS AND I NEED THIS IN MY LIIIIFFEEE. ????????????
Thank you for all the work you put into these weekly meal plans! Everything sounds amazing and the things we’ve made are so tasty! I appreciate all you’re doing!
Thank you! This is the help I needed!
I appreciate the weekly menu! Love the variety and appreciate the single serving sizes! You have organized them so well by different diets and complete with grocery list! What’s not to love?!? Thank you for doing this – it’s awesome!
Great!
I love your meal plans! They are well organized , good recipes, and the grocery list is awesome! I would love to see them continue! I’m trying to eat healthier and lose weight. Living alone, I appreciate you sizing your recipes for one, instead of having to make a ton and figuring out serving size and freezing leftovers. Thank you for all your hard work on this!
So glad you are liking them!
This is amazing!!! I really appreciate you putting in all the effort to post this plan and all the accompanying info. Thank you so much! Can’t wait to do it this week.