Skinnytaste Meal Plan (July 22-July 28)

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®.

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®.

Hope everyone’s enjoying their summer! Here’s the new meal plan, enjoy!

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 (7/22)
B: 1 cup nonfat plain Greek yogurt (0) with ½ cup blueberries (0)
L: Protein Egg and Quinoa Salad Jars* (6)
D: Baked Ratatouille with Havarti Cheese (3) with a green salad* (2)
Totals: Freestyle™ SP 11, Calories 838**

TUESDAY (7/23)
B: Overnight Oats in a Jar (5)
L: Protein Egg and Quinoa Salad Jars (6)
D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema (2) and Chipotle’s Cilantro Lime Rice (6)

Totals: Freestyle™ SP 19, Calories 991**

WEDNESDAY (7/24)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: Steak Kebabs with Chimichurri (4) and Latin Yellow Rice (6)

Totals: Freestyle™ SP 18, Calories 891**

THURSDAY (7/25)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1) and an apricot (0)
L: Chickpea Avocado Salad (3)
D: One-Pot Spaghetti and Meat Sauce (8) with 1 ½ cups Romaine lettuce** (0) with 2 tablespoons Skinny Caesar
Dressing (2)

Totals: Freestyle™ SP 14, Calories 866**

FRIDAY (7/26)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1) and an apricot (0)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) with 1 ½ cups Romaine lettuce***(0) with 2 tablespoons
Skinny Caesar Dressing (2)
D: Korean Gochujang-Glazed Salmon (2) with ¾ cups brown rice (5)
Totals: Freestyle™ SP 18, Calories 984**

SATURDAY (7/27)
B: Classic Egg Salad (3) with a whole wheat potato roll (3)
L: Instant Pot Tomato Basil Soup (5) with Everything Parmesan Crisps (2)
D: DINNER OUT!

Totals: Freestyle™ SP 13, Calories 546**

SUNDAY (7/28)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4) (Recipe x4) with 1 tablespoon maple syrup (3)
L: Buffalo Shrimp Lettuce Wraps (4)
D: Air Fryer Chicken Milanese with Baby Arugula (4)

Totals: Freestyle™ SP 15, Calories 831**

*Prep Salad Jars Sunday night, if desired. Dinner green salad includes 4 cups romaine, 2 scallions, ½ cup each:
tomatoes, cucumber, chickpeas and 2 tablespoons 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.
***Set aside an extra 1 ½ cups lettuce for Friday lunch

**google doc

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11 comments

  1. Where are my saved recipes on this site?

  2. Please continue to do these plans! I love them! You make it so easy to stick to! Ive always had issues with serving sizes and what I should use to cut calories and fats and thus helps soo much! Everything is delicious! Shopping lists make it so easy!

  3. BEST MENU YET!

  4. Thank you for doing this every week. So wonderful!

  5. I love love these meal plans! Thank you so much for this resource. I have a big family and trying to keep us all eating healthy as well as delicious food.

  6. I’ve looked through several of your meal plans. Thanks for putting them up. I have to make some adjustments but only mostly cuz I have a family of 6. But absolutely love the variety.

  7. This is my fourth week using your meal plans and my family has really enjoyed them! My kids have even joined in on meal prep 🙂 Putting in the effort has motivated them to try things they normally would decline (and they’ve been surprised how tasty it all is).

  8. These have been a fantastic resource. I eat clean and try to produce meals for my kids and husband that are equally nutritionally packed.

    I can appreciate the time and energy this must take every week. Amazing!! I’ve been a nutrition consultant for a couple years and I shied away from agreeing to produce these for people because of the amount of work that needed to go into it. Thanks again!

  9. Ths has been a lifesaver.  We get to non creative zone and this gets us out of it. 

  10. I want to thank you for the weekly planning menus. I know this takes a lot of time and prep and I truly appreciate it. I am on weight watchers and have started collecting your recipes, have not made any yet since I am new to this but you have great recipes. This tool will really help me, plan and cook, since I do not like cooking, rather clean up after someone else cooks. I just wanted you to know your hard work and prep is truly appreciated. Thank you so much

  11. Thank you! This is amazing. I just discovered your website this week and bought my first week of meal prep ingredients today. I Love this! Trying to be healthy and still cook things my 3 year old will eat, this is such a great resource.