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®.
This week I added an air fryer recipe to the plan, but no worries if you don’t have an air fryer you can make it in the oven.
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 (7/15)
B: Meal Prep Breakfast Taco Scramble* (5)
L: Tomato, Mozzarella and Arugula Tower (8) (½ recipe)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: Freestyle™ SP 20, Calories 1,025**
TUESDAY (7/16)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Colombian-Style Zucchini Rellenos (3) with Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 1,023**
WEDNESDAY (7/17)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Honey Balsamic Grilled Chicken and Vegetables (4)
Totals: Freestyle™ SP 16, Calories 1,021**
THURSDAY (7/18)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4)
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 19, Calories 1,076**
FRIDAY (7/19)
B: 1 cup nonfat plain Greek yogurt (0) with a chopped peach (0)
L: LEFTOVER Honey Balsamic Grilled Chicken and Vegetables (4)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1)
Totals: Freestyle™ SP 5, Calories 860**
SATURDAY (7/20)
B: 1 cup nonfat plain Greek yogurt (0) with ½ cup mixed berries (0)
L: BLT Salad with Avocado (5)
D: DINNER OUT!
Totals: Freestyle™ SP 5, Calories 369**
SUNDAY (7/21)
B: Breakfast BLT (6) (recipe x 4)
L: Grilled Stone Fruit Salad with Honey Goat Cheese Dressing (6)
D: Buttermilk Marinated Air Fryer Whole Roasted Chicken (***) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP variable, Calories 937**
*Prep Sunday night, if desired.
**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.
***Points will vary depending on whether you eat the skin and which part of the chicken you eat.
Shopping list:
Produce
- 1 pound (about 12) baby gold or red potatoes
- 1 medium head cauliflower
- 3 medium peaches
- 2 medium plums
- 2 medium heads garlic
- 2 small jalapenos
- 4 medium ears of corn
- 1 pound asparagus
- 1 small bunch/container fresh basil
- 1 large bunch fresh cilantro
- 1 small bunch scallions
- 1 small bag shredded carrots
- 1 small bunch arugula
- 1 large head Romaine lettuce
- 1 small head green cabbage
- ½ head purple cabbage (can sub 1 cup green cabbage in Bahn Mi Bowls, if desired)
- ½ small head Iceberg lettuce
- 1 medium (5-ounce) Hass avocado
- 1 (5-ounce) bag/clamshell baby greens
- 1 small English cucumber
- 1 small and 1 medium red bell pepper
- 2 medium radishes
- 3 ¼ pounds zucchini
- 2 (6-ounce) containers fresh berries (your choice)
- 1 pint cherry tomatoes
- 7 medium Roma or plum tomatoes
- 2 medium beefsteak tomatoes
- 5 medium limes
- 1 small lemon
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 ½ pounds boneless, skinless thin sliced chicken cutlets
- 1 pound pork tenderloin
- 1 ½ pounds (4) wild Alaskan salmon fillets
- 3 pounds trimmed whole chicken
- 2 packages center-cut bacon
- ½ pound 90% lean ground beef
Grains*
- 1 loaf light whole wheat bread
- 1 small package dry brown rice (or 3 cups pre-cooked)
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed red pepper flakes
- Balsamic vinegar
- Raw honey
- Reduced sodium soy sauce*
- Distilled white vinegar
- Smoked paprika
- Chipotle chili powder
- Light mayonnaise
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 pound fresh cavatelli pasta (can sub dry medium-sized pasta if you can’t find cavatelli)
- 1 18-pack large eggs
- 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
- 1 small wedge Pecorino Romano
- 1 pint 1% buttermilk
- 1 small chunk fresh part-skim mozzarella
- 1 small log goat cheese
- 1 (6-ounce) container plus 2 (17.5-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 (15.5-ounce) can black beans
- 1 (4-ounce) can tomato sauce
- 1 small jar salsa
- 1 small jar marinara (or ingredients to make your own)
- 1 small container pesto (or ingredients to make your own)
- 1 (15-ounce) can low or reduced sodium chicken broth
Misc. Dry Goods
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 small container unsweetened cocoa powder
- 1 small package walnut or pecan halves
*You can buy gluten free, if desired
Gina, I’m loving how your meal plans have recently started incorporating more leftovers! (or I could very well be imagining this) I am a 12 hour shift, full-time night nurse so I sleep during the day. Getting up early to cook in between shifts is a big challenge. Your meal plans have been a god-send to me and meal-prepping is my lifeline! Thank you so much for all you do!! I tell everyone at work about the skinnytaste website. You’re amazing, please keep it up!
I am using the meal plans. Thanks for putting them together. My family loves all of your recipes.
Thank you thank you! I’m using these!
I let my husband look over the dinner suggestions this week. He is only eating dinner while I’m doing the breakfast and lunches. He has been so excited about it and will talk to me about each recipe. He’s really looking forward to the Bahn Mi. I’m going to switch the dinner recipes around and make that tonight. We have loved every single recipe we have fixed off your website, and we have fixed a lot. I have asked for an air fryer for my birthday next month just so I can use your recipes. Thank you so much for what you do and for making it FREE!!!
Enjoy!
I use your menu plan weekly and have been doing so for over a year. I use the menu plan as a guide for meal planning weekly, but mostly only make the dinners, as it is just 2 in my household and the dinners make plenty of leftovers for lunch. I have lost 55 lbs since last May using your meal planner and recipes. You have been a lifesaver in my weight loss journey as I have finally found a place that has recipes from around the world I can enjoy. I love all the Latin and Asian cuisine recipes you have. Thank you for all you do!
Thanks for the weekly meal plan! I adjusted it to suit just 2 people (1 being extremely picky). I got compliments on both the BLT with avocado salad and the summer cavatelli pasta!
I love the meal plans. I look for it weekly. You take the work out of it for me. It keeps me from getting into a rut with food and I try new things with your plans.
Hi Gina! I absolutely use your meal plans, recipes, nutrition
information and product recommendations. I love the videos too.
Please keep them coming! One grateful user.
Thanks for these meal plans. I look forward to receiving them each week. Sure make staying on program a lot easier and tastier.
I keep putting in my email address & it won’t accept! This is my email address – kathyscat@charter.net/my name is Kathleen Scaturro. Please Help/Respond! Thank You
I’ve got you in Kathleen! Let me know when you start getting emails!