A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Hope everyone’s enjoying the summer! I have friends visiting from out of town, so we’ve been soaking in the beach and ocean as much as we can! Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!
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!
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 (7/16)
B: Avocado Toast Egg-in-a-Hole (4)
L: Antipasto Salad (6)
D: Creamy Corn Soup with Queso Fresco and Cilantro (7) and a green salad (2)*
Totals: Freestyle Points 19, Calories 815**
TUESDAY (7/10)
B: Avocado Toast Egg-in-a-Hole (4)
L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7)
D: Scallop Tostadas (7) (Recipe x 2) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle Points 19, Calories 896**
WEDNESDAY (7/11)
B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7)
D: Sheetpan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 19, Calories 962**
THURSDAY (7/12)
B: 2 scrambled eggs (0), 1 piece toast (3) and a plum (0
L: Italian Chopped Salad (8)
D: Grilled Hawaiian Teriyaki Burger (½ recipe) (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 21, Calories 993**
FRIDAY (7/13)
B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1)
L: Italian Chopped Salad (8)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (Recipe x 2) with Easy Garlic Broccolini (1) and 2 ounces multigrain baguette (3)
Totals: Freestyle Points 18, Calories 991**
SATURDAY (7/14)
B: Eggs and Tomato Breakfast Melt (3) with fruit salad*** (0)
L: Mexican Shrimp Cobb Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 6, Calories 523**
SUNDAY (7/15)
B: Chocolate Zucchini Bread (7) with LEFTOVER fruit salad (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 20, Calories 875**
*Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber and light vinaigrette
**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.
***Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6 ounces blueberries
Shopping List:
Produce
- 1 (6-ounce) Russet potato
- 1 small pineapple
- ½ small head white cabbage
- 1 (1-pound) container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 1 medium plum
- 2 medium mangos
- 2 medium heads garlic
- 1 small jalapeno
- 1 small and 5 medium ears of corn
- 1 medium and 1 large zucchini
- ¾ pound green beans
- 1 medium bunch cilantro
- 2 large heads Romaine lettuce
- 1 small bunch baby spinach
- 2 medium and 1 large lime
- 3 small (4-ounce) and 1 medium (5-ounce) Hass avocado
- 2 large bunches of scallions
- 4 medium peaches
- 4 medium carrots
- 1 small and 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 small white onion
- 1 (2-inch) piece fresh ginger
- 2 medium English cucumber
- 2 medium red onions
- 1 small bunch of parsley (can sub scallion greens for garnish in Sheetpan Chicken, if desired)
- 1 ½ pounds vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small lemon
- 2 bunches broccolini
Meat, Poultry and Fish
- 2 ounces (4 slices) Prosciutto
- ½ pound (1) boneless, skinless chicken breast
- 1 pound cooked, tail-off large shrimp (can buy raw and cook yourself, if desired)
- 1 pound 93% lean ground beef
- 2 pounds (8) boneless, skinless chicken thighs
- 1 pound (12) large sea scallops
- 20 ounces (4) center cut boneless pork chops
- 1 small bag turkey pepperoni (can sub an extra ½ ounce salami or prosciutto in Antipasto Salad)
- 1 ounce sliced genoa salami
- 4 (6-ounce each) fish filets such as Fluke, Flounder, or Halibut (skin removed)
Grains
- 1 small bag whole wheat or whole grain bread*
- 1 bag corn tostada shells (you need 8)
- 4 whole wheat 100 calorie buns (I like Martin’s)*
- 1 package whole grain English muffins*
- 1 small bag all-purpose flour*
- 1 small bag whole-wheat flour*
- 1 small container seasoned breadcrumbs*
- 1 (8-ounce) multi-grain baguette*
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)
- Chicken bouillon cubes (or Better than Bouillon Vegetable Base)
- Light vinaigrette (your choice or make your own with ingredients in list)
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Honey
- Onion powder
- Basil
- Thyme
- Reduced sodium soy sauce
- Sriracha sauce
- Apple cider vinegar
- Chipotle chili powder
- Vanilla extract
- Garlic powder
- Canola oil
- Red pepper flakes (optional, for Skillet Fish)
Dairy & Misc. Refrigerated Items
- 1 (8-ounce) bag reduced fat shredded Mexican blend cheese (I like Sargento)
- 1 (8-ounce) bag part-skim shredded mozzarella (I like Polly-O)
- 2 (6-ounce) containers plain nonfat Greek yogurt
- 1 small package queso fresco or cotija cheese
- 1 (8-ounce) tub reduced fat sour cream
- 1 18-pack large eggs
- 1 small wedge Parmesan cheese
- 1 small box unsalted butter
- 1 ( ½-gallon) container 1 % milk
Canned and Jarred
- 1 small jar unsweetened apple sauce
- 3 (15-ounce) cans black beans (I like Goya)
- 1 small can pineapple juice
- 1 small jar roasted red peppers
- 1 small can/jar black olives
- 1 small jar pepperoncini
- 1 jar Giardiniera (I like Victoria)
- 1 small jar capers
- 1 small jar marinara
Misc. Dry Goods
- 1 small bag chopped walnuts (you need ¾ cup)
- 1 ounce unsweetened chocolate
- 1 small box/bag granulated sugar
- Baking soda
- Baking powder
- 1 small container unsweetened cocoa, preferably Dutch-processed
- 1 small box/bag brown sugar
- 1 small container corn starch
- 1 bottle white wine (whatever you drink)
*Can sub gluten-free, if desired
Love your meal plans! I am so appreciative of you and the work you put into these posts and all of your meal creations. You have become my go-to site for meal planning!!
Love love love your site!!!
Thank you for all of the inspiration in the kitchen and the motivation in the weight loss journey! I’ve been following your meal plans for 2 weeks and I have lost 2 pounds. Now if I can get my family on board I will have won an ongoing battle!
We LOVE your recipes and meal plans!
I recently became a mother of three and will be headed back to work full time in the fall. I have a goal to make at least 12 “Freezer Friendly” meals for my family (and my sanity). I am new to freezing meals. I have already picked six of your recipes from the “FF” section of this website ? As if you don’t do enough for us already…would you consider giving freezing AND reheating advice for your future “FF”.
As an example I want to try the “Salisbury Steak Meatballs” what part do I freeze…how do I reheat???
Thanks from a freezing novice!
I absolutely love your meal plans and use about 50% of each week. I pick out the four dinners that I think my family would love and make those. Please continue to post these they are soooooo helpful and appreciated.
I posted a comment before, it must not have gone through.
Anyway….I love these meal plans! I have lost 70+ lbs using your meal plans and recipes! Please keep them coming! ♡♡♡
PLEASE PLEASE PLEASE KEEP POSTING THESE!!!!
Following your meal plans has helped me lose 70+ lbs by having a structured plan to stick to! When I have to plan I get overwhelmed and give up!
I am so happy to hear that!
I love the meal plans and the convenience of them! Please continue!
It’s week looks extra delicious!!! Thanks for all the hard work you put into these!!
I save all your recipes and love the meal planner. My husband has lost 80 lbs and going strong. He loves nearly all of the recipes I have made and he was an avid fried food and junk food junkie! Thanks for all the delicious, easy meals. I’m hooked and hopefully I will see the same results that he has.
Wow that’s great Donna! Glad you find the plans useful!
Yes please continue to share. I’m loving your meal planning. I’ve not found another blog that is as inspiring as yours. Thank you for making meal time so much easier!
I just want to thank you for sharing your meal plans. They are incredibly helpful!
My pleasure!
Thank you for creating these inspiring menus for us. Sometimes I just need inspiration.
Oops. Dates got wonky.
Continue to love your menus. Our family has been using them since last September. Thank you!
Thank you for these weekly plans. I am not always able to stick with them but I try. They are the answer to the age old question – What’s for ………!
Love your recipes and your meal plans.
Great!
Thank you!! Last week was my first week using your plan. As usual all the recipes were amazing and the plan works out just right!!!
Thank you! I have tried many of your recipes and my whole family loves them, I am going to start with the menus once school starts 🙂
I”ll continue to read your website and I appreciate the meal plans. I had just recently joined the Facebook group but it’s not for me. 2 days of drama about paper plates and then posts about people joking about paper plates and then people complaining about people joking about paper plates…. it filled up my feed with nonsense. Everything else I love.
Yes, I was away and came back to that. I blocked and deleted all of it. Thanks Marlene
I would love to see a book with 365 days or 52 weeks of meal plans,with a shopping list for each week, with area for notes and modifications, And a complete recipe index. The perfect diet plan with benefits.
Not a bad idea
I would love to see this as well. <3
So appreciate all your hard work! You have company and you still thought of us!
Thank you for continuing to create these! It really keeps me on track! I have to fiddle with the shopping list a bit because it’s just the two of us, but it helps so much!