Skinnytaste Meal Plan (June 11-June 17)
A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!
PS – If you want to make your own meal plan, you can search for recipes by course in the index.
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 (6/11)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: Cheesy Baked Penne with Roasted Veggies (9)
Totals: Freestyle Points 17, Calories 845*
TUESDAY (6/12)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: 2 Taco Empanadas (5) with Puerto Rican Style Beans (1) and ¾ cup brown rice (5)
Totals: Freestyle Points 19, Calories 1,008*
WEDNESDAY (6/13)
B: 2 scrambled eggs (0), 1 sliced whole grain bread (3) and 1 cup mixed berries (0)
L: LEFTOVER 2 Taco Empanadas (5) with an apple (0)
D: Bolognese Sauce (7) over zucchini “noodles” (0)
Totals: Freestyle Points 14, Calories 874*
THURSDAY (6/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Lemon Feta Chicken with Oregano (6) and Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle Points 20, Calories 851*
FRIDAY (6/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Grilled Prosciutto Wrapped Asparagus (2)
Totals: Freestyle Points 15, Calories 816*
SATURDAY (6/16)
B: Spinach Ricotta Quiche (5)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 372*
SUNDAY (6/17)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Soy Marinated Flank Steak (6) with a Romaine and tomato salad** (3)
Totals: Freestyle Points 20, Calories 978*
*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.
**Salad (for 4) includes 6 cups romaine, 2 cups tomatoes, 8 teaspoons olive oil, 4 teaspoons vinegar (your choice), pinch of salt and pepper.
Shopping List:
Produce
- 1 small banana
- 1 small cubanelle (banana) pepper
- 1 medium head cauliflower (or 1 pound “riced”)
- 1 medium apple (any variety)
- 2 large heads garlic
- 1 medium Russet potato
- 1 medium fennel bulb
- 1 medium ear of corn
- 1 small bunch Italian parsley
- 1 small bunch cilantro
- 1 medium and 3 large zucchini
- 1 ½ pounds asparagus
- 1 medium (5-ounce) Hass avocado
- 1 small bunch celery
- 1 small bunch/container fresh basil
- 1 large red bell pepper (save 1 tablespoon chopped for Empanadas)
- 1 small and 2 medium lemons
- 1 (2-inch) piece fresh ginger
- 1 small bunch scallions
- 2 dry pints grape or cherry tomatoes
- 2 large vine-ripened tomatoes
- 1 medium red onion
- 1 small and 1 large yellow onion
- 1 small bag/bunch fresh baby spinach
- 2 large heads Romaine lettuce
- 1 small shallot
- 1 small cucumber
- 1 (6-ounce) package fresh blueberries
- 2 (6-ounce) packages fresh berries (your choice)
- 2 medium carrots
Meat, Poultry and Fish
- ½ pound 93% lean ground turkey
- 2 pounds (8) chicken drumsticks
- 4 (6-ounce) wild salmon fillets, 1″ thick
- 1 small package prosciutto (you need 2 ounces)
- 2 pounds peeled and deveined jumbo shrimp
- 2 pounds flank steak
- 2 pounds lean ground beef
- 1 small package pancetta or center-cut bacon
Grains
- 1 small container quick oats*
- 1 small bag unbleached all-purpose or whole wheat flour*
- 1 small package whole grain sliced bread
- 1 small package dry brown rice
- 1 package Delallo Gluten-Free Penne
- 1 package Delallo Ricotta Spinach Tortellini
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)
- Cinnamon
- Apple cider vinegar (I like Braggs)
- Balsamic vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sazon**
- Bay leaves
- Honey
- Basil
- Herbs de Provence
- Red wine vinegar
- Dijon mustard
- White wine vinegar
- Vegetable oil
- Sesame oil
- Red pepper flakes
- Unseasoned rice vinegar
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 1 (15-ounce) container part-skim ricotta (I like Polly-O)
- 1 (16-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag reduced fat Mexican cheese blend
- 1 small wedge fresh Parmesan
- 1 pint 1% buttermilk
- 1 refrigerated pie dough for 1 (9-inch) pie
- 1 (32-ounce) container nonfat Greek yogurt (Stonyfield or Fage)
- 1 small wedge/container feta cheese
- 1 small carton unsweetened almond milk (can sub 1 cup skim milk in Overnight Oats, if desired)
- 1 dozen large eggs
- 1 pint skim milk
- 1 pint half and half
- 1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Baked Penne, if desired)
- 1 small box butter
Canned and Jarred
- 1 (14-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) kidney beans (I like Goya)
- 1 small jar capers
- 1 (2.25-ounce) can sliced olives
- 1 (25.25-ounce) jar marinara sauce (I love Delallo Pomodoro)
- 2 (28-ounce) cans crushed tomatoes (I love Tuttorosso)
Misc. Dry Goods
- 1 small package chia seeds
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- 1 small bag chopped walnuts (or pecans)
- Baking powder
- 1 bottle dry white wine, such as Pinot Grigio
*You can sub gluten-free, if desired
**You can make your own Sazon with ingredients in list plus coriander and ground annatto (anchiote) or turmeric, if desired
Thank you soooo much for the weekly meal plans.
I use it every week and now only do my shopping once a week, where I used to go to the store 3 times a week.
Love the meal plans! Appreciate you sharing them for free – such good recipes and a good way to stay focused during the week!
Just found these meal plans last week. Absolutely love the plans and the ability to switch up the recipes. I’m a picky eater, so being able to find meal plans that work for me is tough. Most recipes are super simple. Thank you! I absolutely HATE cooking. Also, the benefit of the meal plan for me is that if it’s written, I’ll stick to it. If I’m left to my own devices….well we all know how that goes!
Wonderful, that is my hope! That you can customize it to your liking!
Thank you for the meal plans. They are very appreciated.
Thank you so much for all you do to help us live healthier lives!
I’ve been “observing” & coping recipes for awhile, but it’s time to get more serious and back to the basics! Appreciate all the work you do to keep us on the Journey!
These meal plans are great. Please keep sharing!! 🙂 looking forward to the one you post today!
Yes, yes, yes! Please continue your meal plans. I depend on them.
Thank you so much for sharing your meal plans. They keep me from getting in a cooking rut. I enjoy your cookbooks as well.
Please keep sharing, this is wonderful 🙂
Hi Gina,
I’ve just discovered your blog and am excited to try your recipes and meal plans. I did have a question, though.
In your meal plan description, you’ve stated that the dinner recipes are for 4 servings. I’ll be cooking for two, so that’s easy enough to adjust. However in the recipes themselves, the listed serving sizes at the bottom in the nutritional information vary (ex: Baked Penne is 8 servings, Empanadas are 10 servings, etc.) Which should be followed? Thanks!
yes but look at the serving size, it matches the meal plan.
This my second week using your meal plan and I already feel my clothing is looser. I am a home cook and love that these are real recipes, not just the typical Semi-Homemade fare. I also love that there’s a healthy mix of time consuming to easy dinners, important for working moms. In addition, it’s great that you try to incorporate stuff we bought last week in this week’s meals (I’m looking at you ricotta cheese). My son is adventurous and has been eating everything along side me (he’s 7). Thanks!!!
Awsesome!! Glad you are enjoying them!
This week was my first time using one of your meal plans despite how frequently I use your recipes. I absolutely love it! It has made it easy for me to know what i’m having for the weekend and actually saved money since I already have so many ingredients. I feel like i’m eating healthy but still getting my treats in! It has also allowed me to branch out and try new things (i never would have tried empanadas or the beans). Everything has been a hit so far!
Great!
I love your meal plans. I have enjoyed all of the recipes. I like not having to plan meals on my own. Please keep sharing them!! Thanks 🙂
Thank you for sharing! I fell off the healthy eating bandwagon back in November, but I’m getting back on it this week and your recipes/meal plans are always my go-to for easy, healthy, and flavorful meals that my entire family enjoys. Just made the Chickpea Avocado Salad today for lunch- DELICIOUS and so fast and easy! I added Trader Joe’s Everything But the Bagel seasoning instead of classic S&P, but I’m sure it would have been wonderful with it, too! And, I love that I can easily modify the recipes to feed my kiddos who are home for the summer, too. They love fresh veggies and salads, so they had this with their PB&J! LOL
I’ve been using your recipes for years, but just used the meal plan for the 1st time last week. Absolutely LOVED it! Thank you so much! I’ve eaten things I never thought I’d ever try and there wasn’t a meal I didn’t like. I’ve found it extremely beneficial for portion control. I will definitely be continuing to use your meal plans. Thank you 🙂
Thank you for this! I’m making pretty much the whole plan this week – just swapping out the salmon on Friday for your shrimp and tortellini salad. Looking forward to next week’s plan already!
Please continue to share these. I truly appreciate the time & effort you put into them
Yes!!! I was so bored in the kitchen with the recipes I was using, you have inspired me to start cooking again with what you were sharing. Please keep them coming!
I love your meal plans! Please keep them coming! Thank you so much!!
I don’t see the link she usually put for the Google Doc. Did anyone find it?
Just added
Looking for the link to the Google Doc.
Just added
Thank you so much for MY week’s plan. I’m always waiting for it because I love all those suggestions! I never made flank steak (beleive it or not!!!) and I’m in hurry to try this one.
Your meals plan really do a difference in my life. A real help.
Wow! I just found your weekly meal plans…what a blessing…I’m a teacher at a private school and don’t make very much money…so to find someone like you that has taken the time and effort to do this for those of us that could use the help AND offer it for free! Thank you for all that you do…I have tried many of your recipes and love them…and admire you for the work you do for others. Blessings on you and your efforts.
Love this week’s plan! I will make it next week when we return from my son’s destination wedding and I need a reboot. Every recipe for this week is doable for a tired mother of the groom!
Where’s the link to the google doc?
I was going to ask the same thing!
It should be working, let me know if you are still having trouble.
I was going to leave the same comment.
I love these meal plans and use them every week!
I can’t wait to try this week’s plan- thank you so much for creating it and making it so easy to use!
I bought her a meal planner today. And I’m so excited to start using it this week. I’m on weight watchers and so far I’ve lost 28 pounds since April 15. I love your recipes and I’m looking forward to organizing them in this book. Thanks for all the help you give us
Thank you sooo much for posting these meal plans. They’ve made my life so much easier! I use them and love them!
I like your recipes and your plan verry much. These is no google doc link for this one.
Thanks
Monique
Its there
Please continue to provide the meal plans. I love the combinations and the flexibility the plans allow. Not many that give you options and so much variety. Thanks!
Thank you so much for these menu plans. I’ve lost 80lbs with weight watchers and recently scale was stuck for 5 months about 20 lbs from goal. The scale has started moving again following your meal suggestions. It has focused me back to what I’m sure Freestyle is all about. I’m < 10lbs from goal now. I anxiously await each weeks plan!
Please keep sharing meal plans! I’m a very limited Facebook user and love to check your website for meal plan ideas to help me plan the week!