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 SmartPoints®.
Have a great 4th of July weekend!
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 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 (7/1)
B: PB + J Smoothie (4)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)
D: Angel Hair Pasta with Zucchini and Tomatoes (7) and a green salad* (2)
Totals: Freestyle™ SP 20, Calories 1,023**
TUESDAY (7/2)
B: Avocado Toast with Sunny Side Egg (4)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 996**
WEDNESDAY (7/3)
B: 2 hard-boiled eggs (0) with 1 cup mixed berries (0)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Skillet Chicken Cordon Bleu (5) with Roasted Broccoli with Smashed Garlic (2)
Totals: Freestyle™ SP 14, Calories 1,040**
THURSDAY (7/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Grilled Salmon Kebabs (0) with Chickpea Salad with Cucumbers and Tomatoes (1)
D: Easy Inside Out Turkey Cheeseburgers (8) with Low Carb Potato Salad (4)
Totals: Freestyle™ SP 17, Calories 1,209**
FRIDAY (7/5)
B: PB + J Smoothie (4)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Mexican Shrimp Diablo (3) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Calories 886**
SATURDAY (7/6)
B: Breakfast BLT (6) (Recipe x 4)
L: Chicken Chimichangas (6)
D: DINNER OUT!
Totals: Freestyle™ SP 12, Calories 679**
SUNDAY (7/7)
B: Crustless Ham and Cheese Quiche (5) with a peach (0)
L: Zesty Lime Shrimp and Avocado Salad (2) with 12 tortilla chips (4)
D: Campfire Dinner Meatloaf Foil Packets (8)
Totals: Freestyle™ SP 21, Calories 1,006**
*Prep bowls Sunday night, if desired. Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 2 tablespoons light Italian dressing.
**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
- 2 pounds (4 medium) zucchini
- 4 medium ears of corn
- 4 medium peaches
- 1 medium mango
- 1 small bunch scallions
- 2 medium heads cauliflower
- 3 pounds broccoli florets
- 1 small jalapeno
- 1 small and 1 large head garlic
- 2 medium and 1 large shallot
- 1 medium navel orange
- 7 medium limes
- 4 medium lemons
- ½ small head red cabbage (or a small bag of pre-shredded)
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh berries (your choice)
- 2 large cucumber
- 1 large head Romaine lettuce
- 1 medium head Iceberg lettuce
- 1 small red bell pepper
- ½ pound asparagus
- 1 small bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small (4-ounce), 1 medium (5-ounce) and 1 large (6-ounce) Hass avocados
- 1 small bunch/container fresh oregano (can sub 2 tablespoons cilantro in Salmon Kebabs, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch celery
- 4 medium and 4 large vine-ripened tomatoes
- 1 small and 1 medium red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 large package center-cut bacon
- 1 pound skinless cod or halibut
- 1 ½ pounds skinless wild salmon fillet
- 1 ½ pounds (3) boneless, skinless chicken breast
- 1 pound (4) thin-cut boneless, skinless chicken breasts
- 2 pounds 93% lean ground turkey
- 1 pound (raw) large peeled, deveined shrimp
- 1 pound (cooked) jumbo peeled and deveined shrimp (can sub raw and cook yourself, if desired)
- 1 rotisserie chicken
- 4 thin slices (3 ounces total) low sodium deli ham (I like Boar’s Head)
- 1 small ham steak (you need 9 ounces)
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small bag all-purpose flour
- 1 small bag corn tortillas
- 1 (16-ounce) package angel hair pasta
- 1 loaf sliced light (or thin sliced) whole grain bread
- 1 package whole wheat 100 calorie hamburger rolls (I like Martin’s)
- 1 package low-carb 7-8” whole wheat tortillas (I use La Tortilla Factory)
- 1 small package quick cooking oats (if buying from bulk bin, you need 1/3 cup)
Frozen
- 1 small bag blueberries
- 1 small bag shelled edamame
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)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Sesame seeds (white and/or black)
- Crushed red pepper flakes
- Light Italian dressing (or make your own with ingredients in list)
- Smoked paprika
- Dry mustard
- Cayenne pepper
- Cumin
- Oregano
- Dijon mustard
- Yellow mustard
- Ketchup (optional, for Turkey Burgers)
- Paprika
- Garlic powder
- Olive oil mayonnaise (I love Sir Kensington’s)
- Light mayonnaise (can sub 1 tablespoon olive oil mayo in Breakfast BLT, if desired)
- Nutmeg
- Marjoram
- Kansas City Style BBQ Sauce
- NuNaturals Vanilla Liquid Stevia or sweetener of your choice
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 (32-ounce) carton unsweetened vanilla almond milk
- 2 dozen large eggs
- 1 small box butter (sweet or unsalted)
- 1 (8-ounce) tub sour cream
- 1 small package sliced light Swiss Cheese (such as Alpine Lace) (can sub regular and slice your
- own from the block, if desired)
- 4 thin slices reduced fat cheddar cheese
- 1 small bag shredded pepper jack cheese
- 1 small block Swiss cheese
- 1 (8-ounce) bottle 2% milk
- 1 pint half and half
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar dill pickles (whole or sliced)
- 2 (15-ounce) cans chickpeas
- 1 (14.5-ounce) can fire roasted diced tomatoes
- 1 (4-ounce) can mild diced green chiles
- 1 (15-ounce) can reduced or low sodium chicken broth
- 1 small can or jar chopped chipotle in adobo
Misc. Dry Goods
- Cornstarch
- 1 small package brown sugar
- 1 medium bag tortilla chips
Non-Food Items
- 1 package bamboo skewers
- Heavy duty aluminum foil
*You can buy gluten free, if desired
SO excited to have discovered these meal plans!!! Is there an easy way to print all of the associated recipes??
I LOVE meal plans, because I am so indecisive. Thank you for sharing.
Your meal plans are the best and make life much easier! Please keep them coming 😊👍🏻
I love your meal plans. They are very helpful in my families ability to maintain our weight loss from months of hard work. Keep them going!
I use your meal plans! I am modifying them to fit with the “Portion Fix” diet. All of the recipes on your site are delicious!
I love your meal plans. I use them as a guide all the time! Thank you Gina:)
You are the reason I’ve lost 24 pounds and can still love eating. Thanks for your spot on flavor recipes!
Thank you for these amazing Meal Plans!!!! I am using them and LOVE them. I truely appreciate these!
Love these plans!! Always gives me great ideas for a new week, or tips for getting out of a rut. I do get nervous about shopping for meat/produce in the beginning of the week to eat at the end of the week? Is this silly? Or should I be splitting into multiple trips? Thanks!
Wow! Shrimp Diablo? Avocado Toast? Honey Sriracha Chicken Bowls? Fish Tacos? This week is incredible!!! Thank you so much for doing this each and every week!
I lost two pounds the first week I did your meal plans, including adding desserts most night. It was amazing and I was so full!