A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

Have you seen my announcement? I am SO excited about this cookbook! The Skinnytaste Air Fryer Dinners cookbook hits book stores and ships out December 14th! But you can pre-order now and be one of the first to get your copy.  You can preorder at Amazon, Barnes and Noble, Books a Million and IndieBound. I can’t wait for you all to start cooking from it!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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 2020! 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 WW Blue SP 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 (7/26)
B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: The Best Grilled Portobello Mushroom Burger (6B 6G 4P) and Rainbow Potato Salad (5B 5G 2P)

Totals: WW Points 18B 23G 13P, Calories 1,024**

TUESDAY (7/27)
B: Omelet Tortilla Breakfast Wrap (4B 8G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Slow Cooker Chicken Tacos (7B 10G 7P) with Instant Pot Refried Beans (0B 3G 0P)
Totals: WW Points 14B 25G 14P, Calories 1,075**

WEDNESDAY (7/28)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Shrimp and Zucchini with Bowties in Light Tomato Sauce** (7B 9G 7P)
Totals: WW Points 15B 21G 15P, Calories 853**

THURSDAY (7/29)
B: 2 scrambled eggs (0B 2G 0P) and 1 ounce avocado (1B 1G 1P)
L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)
D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 cup whole wheat orzo (5B 5G 0P)

Totals: WW Points 21B 23G 13P, Calories 913**

FRIDAY (7/30)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Summer Pasta Salad with Baby Greens (½ recipe) (5B 5G 2P) and ¼ cup raw almonds (5B 5G 5P)
D: Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn (1B 11G 1P)
Totals: WW Points 16B 29G 13P, Calories 978**

SATURDAY (7/31)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Watermelon, Arugula and Feta Salad (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: DINNER OUT or ORDER IN!

Totals: WW Points 12B 12G 12P, Calories 541**

SUNDAY (8/1)
B: Chocolate Chip Zucchini Bread (5B 5G 5P) with a banana (0B 0G 0P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: 1 ½ Steak Kebabs with Chimichurri (7B 7G 6P) with Heirloom Tomato Salad (2B 2G 2P)
Totals: WW Points 21B 23G 18P, Calories 943**

*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.
** Cook an extra 2 ½ ounces of pasta for lunch Thurs/Fri.

*Google doc