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.
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 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 (6/18)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: SmartPoints® 17, Calories 882*
TUESDAY (6/19)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Taco Stuffed Zucchini Boats (5)
Totals: SmartPoints® 19, Calories 855*
WEDNESDAY (6/20)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Summer Vegetables with Sausage and Potatoes (7)
Totals: SmartPoints® 21, Calories 864*
THURSDAY (6/21)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
Totals: SmartPoints® 21, Calories 848*
FRIDAY (6/22)
B: 2 hard-boiled eggs (0) and 1 cup cherries
L: LEFTOVER Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
D: Cajun Shrimp in Foil (4)
Totals: SmartPoints® 11, Calories 911*
SATURDAY (6/23)
B: Easy Bagel**(3) with 2 strips bacon (2), 1 egg (0), and an orange (0)
L: Summer Pasta Salad with Baby Greens (5)
D: DINNER OUT!
Totals: SmartPoints® 10, Calories 515*
SUNDAY (6/24)
B: LEFTOVER Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup cherries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) (Recipe x 2)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: SmartPoints® 18, Calories 933*
*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. *The SmartPoints® values for these recipes were calculated by Skinnytaste and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the SmartPoints® trademark.
**Double Easy Bagel dough for leftovers on Sunday
Shopping List:
Produce
- 1 apple (any variety)
- 4 oranges
- 1 small and 1 medium head cauliflower (can sub 4 cups “riced” for medium head)
- 1 small cantaloupe
- 1 pound baby red potatoes
- 4 medium and 1 large ears of corn
- 1 ½ pounds cherries
- 3 ¾ pounds zucchini
- ½ pound asparagus
- 1 large head butter lettuce
- 1 small (4-ounce) Hass avocado
- 1 (1-inch) piece fresh ginger
- 2 medium heads garlic
- 1 small English cucumber
- 1 small bunch scallions
- 1 small bag baby arugula and baby spinach mix
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh basil
- 1 small container/bunch fresh oregano (can sub ½ teaspoon dill in Greek Salad, if desired)
- 1 small container/bunch fresh rosemary or thyme
- 2 (6-ounce) containers fresh berries (your choice)
- 1 small container/bunch fresh dill
- 1 small bunch celery (you need 1 stalk)
- 1 medium lemon
- 2 dry pints cherry or grape tomatoes
- 1 small green bell pepper
- 1 medium and 1 large red bell pepper
- 1 medium orange or yellow bell pepper
- 1 small and 1 large yellow onion
- 1 small red onion
Meat, Poultry and Fish
- 2 pounds 93% lean ground turkey
- 14 ounces Italian chicken sausage
- 2 pounds large peeled and deveined shrimp
- 1 package turkey/chicken Andouille sausage (I like Applegate)
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breast
Grains
- 1 package cake flour*
- 1 pound cavatelli pasta* or any shape
- 1 small container seasoned whole wheat breadcrumbs*
- 1 small bag unbleached all-purpose or whole wheat flour*
- 1 small package short small pasta (such as penne or fusilli)*
- 1 package whole wheat hamburger buns (optional, for Turkey Burgers)*
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)
- Vanilla extract
- Dijon mustard
- Red wine vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Yellow mustard
- Olive oil mayonnaise (I love Sir Kensington)
- Cajun or creole seasoning
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Balsamic vinegar
- Reduced sodium soy sauce
- Sriracha sauce
- Hoisin
- Sesame oil
- Sesame seeds
Dairy & Misc. Refrigerated Items
- 1 small box unsalted butter
- 1 small block fresh feta
- 1 small wedge/container blue cheese or gorgonzola
- 1 small container light cream cheese
- 1 small wedge Parmigiano Reggiano
- 1 small wedge Pecorino Romano (can sub 6 tablespoons Parmigiano in Cavatelli, if desired)
- 1 18-pack large eggs
- 1 (8-ounce) bag reduced fat Mexican blend shredded cheese (I like Sargento)
- 1 (32-ounce container) nonfat Greek yogurt
Canned and Jarred
- 1 small jar mild salsa
- 1 (4-ounce) can tomato sauce
- 1 small jar pitted kalamata olives
- 1 small jar dill pickles
- 1 (14.5-ounce) can reduced sodium chicken broth
- 1 small jar sun dried tomatoes
- 1 small jar capers
- 1 jar marinara sauce (I love Delallo Pomodoro)
Misc. Dry Goods
- Baking soda
- Baking powder
- Cornstarch
- 1 small box/bag granulated sugar
- 1 bag semi-sweet chocolate chips
- 1 bottle dry white wine, such as Pinot Grigio
*You can sub gluten-free, if desired
I love your meal plans and all of your cookbooks, I haven’t seen anymore meal plans this this one 06/18-06/24. Am I not on your e-mail list anylonger???? (:
yes sounds like you stopped, I post them every saturday! Try signing up with a different email account.
I just came across your site yesterday when searching for WW friendly recipes. We tried the chicken Tzaziki bowls last night and they were amazin!,, my 5 yr old gobbled down a bowl as well. Being so impressed by last nights meal I came to look for more and I was pleasantly surprised to find the weekly email plans. I love the shopping list so much! Part of the problem when I Ray to meal plan is going through and constant,y editing grocery lists, this makes it so much easier! Thank you, than you for saving a busy mom some time! I hope you continue with these.
Please keep posting these!! My only issue is the portions usually last my two-person household longer than scheduled throughout the week so each ends up being like a two-week meal plan.
I always keep an eye out for the meal plans! Looks like you redesigned your blog so that there is a separate tab for them? Makes sense. I definitely had a moment of sadness at first like “oh no she got rid of the meal plans!!!!”
Put in my pre-order for the new cookbook a few weeks back… can’t wait! Stay flawless Gina
i wanted to make a note that when i enter the nutrition information into the WW calculator, most of these recipes come out to higher points value than is listed. not a huge deal, but for anyone that is strictly on the WW points program, it could send you over your points. overall these recipes are really amazing tho, lots of flavor and are super healthy, easy to cook. i am enjoying them, but am just being sure to double check my points value.
The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting 0 points foods such as eggs, chicken, fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, that is why.
The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”)
Thank you SO much for posting these plans! I was seriously about to give up on trying to eat healthy and you saved me. I’m so excited about these mealplans and what they mean for my lifestyle. Seriously. Thank you!!
I love, love, love these meal plans! I have been following them for the last few weeks. I have lost 12 pounds, saved money, felt less stressed and been completely satisfied with the delicious food I’ve been eating. Please keep posting your weekly meal plans, they are a life saver for me!
That’s awesome Brenna! Great job!
Thank you for the plans. I look forward to eating healthy good food under WW. Your plans take the guesswork out of what to eat for dinner. Your time and effort are much appreciated.
A co-worker referred me to your website and I was instantly hooked. I’ve used your meal plans for the past two weeks and certainly hope you continue to provide. The recipes and utilization of leftovers is awesome!
Hey! thanks for the weekly refreshers! Fantastic meal plans. I loved it!
Yes, please continue to share. I love them!
I’ve been using your recipes for quite a while, but this is the first week I’ve tried to use the whole week plan. So far, so good! My boyfriend and I LOVED the asparagus, egg, and bacon salad! I follow WW, but I’ve been a bit off track lately. I’m motivated this week with new recipes to try! I took the grocery list to Aldo and scored a majority of the items for around $100! Healthy, new ideas, and I’m saving money!!! I’m hoping for a drop at the scale at the end of the week!!
I have a hectic life with NO time to plan meals, these meal,-lans help me stay intractable for a healthy life and helps me prepare healthy meals. I can’t do this without your help. Thank you so much for your talents that you share
I have been using them for three weeks straight, (I know I’m late to the party) and my family and love them.
Thank you for your meal plans. They are fantastic. I have been using them for a few months and they help me prepare for the week and not feel stressed about what to make each day.
We use the meal plan every week. We love it!
Thank you for all of your work and then being so kind to share!!
Where do I find the shopping list?
not sure why i couldn’t see it, but now i do! and i’m loving these recipes! thank you for taking time to do this.
Gina,
I use this every week. Thank you so much.
Can’t wait to add new cookbook to my Skinny Taste library!!
Have a wonderful day,
Denise
Thanks Denise!
This week looks So Good! Thanks for making these! Now that’s I’ve found them they’ve been such a help to try seasonal produce and different proteins in new ways. It’s so easy to get into a rut sometimes. Really looking forward to bagels (hopeless carb addict here).
Thank you so much for these! They are wonderful!
Gina, thank you so much for these meal plans! I’ve been gathering inspiration from them since you first started doing the breakfast, lunch, dinner plans. I would LOVE to see more meal prep breakfast and lunch ideas! I’ve been consistently using your breakfast taco scramble bowls with variations (denver scramble, steak and pepper scramble, etc) and would love more like it to have breakfast ready to go when I have to be out of the door at 5:45am!