A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.
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 (6/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Taco Salad Meal Prep* (7)
D: Grilled Vegetable Towers With Mozzarella (5) with Mediterranean Bean Salad (1)
Totals: Freestyle™ SP 17, Calories 910**
TUESDAY (6/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Taco Salad Meal Prep (7)
D: Enchilada Chicken Roll-Ups (3) with Chipotle’s Cilantro Lime Rice (6)
Totals: Freestyle™ SP 20, Calories 996**
WEDNESDAY (6/5)
B: 6 ounces nonfat plain Greek yogurt (0) with 1 teaspoon honey (1) and ½ cup sliced strawberries (0)
L: Taco Salad Meal Prep (7)
D: Slow Cooker Italian Beef Hoagies (12)
Totals: Freestyle™ SP 20, Calories 898**
THURSDAY (6/6)
B: 2 hard-boiled eggs (0) and 2 apricots (0)
L: Taco Salad Meal Prep (7)
D: LEFTOVER Slow Cooker Italian Beef Hoagies (5)
Totals: Freestyle™ SP 19, Calories 931**
FRIDAY (6/7)
B: Bali Banana Date Smoothie (5)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) with a 2 ounce whole grain roll (3)
D: Air Fryer Cajun Shrimp Dinner (5) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 21, Calories 992**
SATURDAY (6/8)
B: Asparagus and Swiss Cheese Frittata (2) with an orange (0)
L: Ranch Chicken Salad (3) in half a small avocado (3)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 545**
SUNDAY (6/9)
B: Yogurt Waffles (4) with ½ cup mixed berries (0) and yogurt whipped cream (3)
L: BLT Salad with Avocado (5)
D: Grilled Chicken Bruschetta (3) with 2 ounces Italian bread (4)
Totals: Freestyle™ SP 19, Calories 885**
*Freeze any leftover you/your family won’t eat
**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.
***Prep Thurs night, if desired.
Shopping list:
Produce
- 2 large heads Romaine lettuce
- 1 small eggplant (about 9 ounces)
- 1 medium lemon
- 4 medium oranges
- 2 medium limes
- 2 medium apricots
- 1 container fresh Pico de Gallo (or ingredients make your own)
- 1 medium banana
- 1 pound asparagus
- 1 large shallot
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh chives
- 1 medium (8 ounce) and 1 large (10 ounce) zucchini
- 1 medium (8 ounce) and 1 large (10 ounce) yellow squash
- 1 small head garlic
- 4 Roma tomatoes
- 3 medium vine-ripened tomatoes
- 5 medium and 2 large red bell pepper
- 2 small (4 ounce), 1 medium (5 ounce) and 2 large (6 ounce) Hass avocados
- 1 dry pint grape tomatoes
- 1 (6-ounce) container fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 1 small yellow onion
- 1 small and 1 large red onion
- 1 medium dried date
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds (8) thin sliced boneless, skinless chicken breast cutlets
- 1 rotisserie chicken (for Sat lunch. Buy at the end of the week.)
- 3 pounds beef top round roast
- 1 large package center-cut bacon (you need 14 slices)
- 1 pound peeled and deveined extra jumbo shrimp
- 6 ounces fully cooked Turkey or Chicken Andouille sausage/kielbasa
Grains*
- 1 small loaf whole grain bread
- 1 small bag extra long grain or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice,
if desired) - 3 (8 ounce) whole wheat Italian or French baguettes
- 1 small whole grain roll
- 1 small package dry brown rice
- 1 small bag all-purpose or white whole wheat flour
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)
- Hot sauce (optional, for Avocado Toast)
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- White balsamic vinegar
- Dijon mustard
- Honey
- Onion powder
- Bay leaves
- Italian salad dressing mix**
- Cinnamon
- Red wine vinegar
- Cajun or Creole seasoning
- Mayonnaise (regular or light)
- Parsley
- Basil
- Vanilla extract
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (6-ounce) chunk fresh mozzarella cheese
- 1 small chunk part-skim mozzarella cheese
- 1 package thin-sliced provolone cheese (I like Sargento)
- 1 (8-ounce) package reduced fat shredded Mexican cheese blend
- 1 (8-ounce) package shredded cheddar (can sub ½ cup Mexican cheese blend in Taco Salad, if
desired) - 1 small box butter
- 1 pint reduced fat 1% buttermilk
- 1 small wedge fresh Pecorino Romano cheese
- 1 (5.2-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 pint whipping cream
- 1 (32-ounce) container almond milk (can buy a larger container of 1% milk and sub 1 ¼ cup in
Waffles, if desired) - 1 (8-ounce) container 1% milk
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
- 1 package reduced fat sliced Swiss cheese
Canned and Jarred
- 1 small jar mild salsa
- 1 (8-ounce) can tomato sauce
- 1 (15.5-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
- 1 (10-ounce) can mild red enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can mild green chilis
- 1 (16-ounce) jar pepperoncini
- 1 (32-ounce) carton low sodium beef broth
Misc. Dry Goods
- Baking powder
- 1 small package granulated sugar
*You can buy gluten free, if desired
**You can make your own with ingredients in list plus dried thyme, if desired
Hi! My husband is starting weight watchers this week and we’re using your mealplan to kick us off. Can you explain why on Wednesday night the Slow Cooker Italian Beef Hoagies are 12 points but on thursday when you eat them as leftovers they are 5? Thanks!
I have to tell you, I am so glad you are doing these meal plans. I have been on Weight Watchers for awhile now and have hit a slump. After going to a meeting today and listening to some incredible women share their stories I realize I am not truly vested in this diet. Not Weight Watchers fault. Mine. I ran across an email that you recently sent and realized it was time to get organized. So I have printed it off and will be marching to the grocery store to put this plan to action. The only recipe I may have trouble with is the Air Fryer Cajun Shrimp Dinner. We do not own an air fryer so I may just put the recipe in the oven and hope all goes well. Thank you again so much for doing all of this work for the meal plans. This is one lady that is very happy you did.
I just discovered Skinny Taste and these meal plans. Am excited to begin using them.
Thank you!
Love your recipes and meal plans. It literally has changed my life. Finally, recipes that are good, easy, healthy and contain normal ingredients that will be used over and over again. Thank you for sharing.
This is my first week! As a new mom of two ,the grocery list makes it brainless, and I need that right now!! I’m allergic to shellfish, so just swap shrimp for chicken – works out great!
My partner and I are super overweight and I am a great cook but my go tos arent very healthy. These have been lifesavers thank you so much for these!
I love your recipes and although I don’t follow the whole week, I pick and choose from the recipes. So YES keep doing the weekly menus! PLEASE!
I’ve been following along bouncing between the planned menus and including individual recipes within my own planning for about a year. Overall, with skinnytaste, fitness blender, and WW I’m down about 50 pounds in the last 18 months. The meal plans are really helpful when I don’t have the time to plan (for example we’ve been camping for 3 weekends in a row and I was able to spend a bit more time with my family rather than doing the meal planning from scratch.). It’s also really great when I’m in a rut. Either way it leads us to new favorites and I’m so grateful for all the work you do!
Congrats Jess, that is awesome!
Thank you so much Gina- I live by your recipes and you’re meal plans every week. You make me love to cook and this is how I discovered my passion for cooking!
My doctor recommended your website over a year ago, and though I have tried to stick mostly to your recipes over the past year, I’ve only done the meal plans religiously for about 4 or 5 weeks now. I never thought I would enjoy cooking or have the energy to pull things together for my husband and two toddlers every evening, but the meal plans provide structure and give me motivation to keep going! They are also helping my 1 year old and 2 year old become much more acquainted with a variety of foods (especially vegetables!). Thank you so much for putting the time and effort into this!!! Please please keep posting them! I have lost 30 pounds so far (185 down to 155) and my husband has lost at least 45 just following your recipes.
That’s awesome Caitlin!
If you had to choose only one, would you prefer the Instant Pot or Air Fryer?
Air Fryer
Gina, thank you so much for making these meal plans for us! I am just starting out on them, but have been reading your recipes for a while now.
I went to the “My Plate” link at the bottom of the page, and I am a little confused by it – and I think I am fairly knowledgeable when it comes to nutrition. Your meal plans, however are clear and easy to understand. Because I am on a tight budget (fixed income), I am making a few adjustments, but overall, this is so do-able!
Thanks again!
Great, try my fitness pal instead!
Always love these meals plans and I tell my friends all about them!
The meal prep lunch this week was really cool. It made my lunches so easy this week.
The taco meal prep was AmAZING this week. It makes going to work, saving money and not eating unhealthy meals so much easier.
Hi Gina,
Please explain the WW points. You list them as WW Freestyle SP.. Are they Freestyle points or WW Smart Points?
Thank you,
Janet
WW Smart Points, when they switched to freestyle, I added those words to avoid confusion.
I LOVE these meal plans, thank you thank you thank you!
Gina, I have always used your recipe. Believe it or not you taught me how to cook. A month ago I started your meal plan. I have already lost 6 lbs. All is great but I wish you would add the oz or g next to the serving size.
Amazing!
I love these meal plans, especially when I can prep multiple meals in one day! I work full-time, am taking classes toward my doctorate degree, and have two young boys. Meal planning is a must if I want to avoid ordering pizza every night. Today I made the grilled vegetable towers for dinner (yum!) and did prep for the rest of the week. It didn’t take long, and I feel so relieved to know meals are taken care of. The enchilada roll-ups are prepped and just need to go into the oven later in the week, the cilantro lime rice is made, the meat for the hoagies is ready in the slow cooker for the morning, and the meat for the bruschetta chicken has been pulled from freezer to the refrigerator to thaw over the next couple days. I LOVE that some of the recipes use the same ingredients so items don’t do to waste. To save even more time, I simply order the groceries to be delivered to my home. Even though each item may cost a bit more, I end up spending less since I stick to the list. Thanks, Gina!
I will absolutely be using this! These all look so great! Sometimes it’s nice to have someone else do the work of figuring out what to feed my family. I’m happy to make what you have already decided on for the week! Easy peasy! Thanks for all the great meals!
Hi Gina,
I would prefer to follow WW Smart Points rather than WW Freestlyle. You have the points listed as Freestyle SP. would you please clarify?
Thank you,
Janet
They are the most current WW plan.
What brand of whole grain bread do you use? The bread in the picture for your avocado toast looks so good! I checked the shopping list but it didn’t specify your preferred brand of bread. I just love heartier whole grain breads. Any info would be great! Thank you! I just love your recipes and that you use real ingredients!
I always look forward to your meal plans! They make my least favorite chore, meal planning, so much easier. Thank you for always providing this fantastic post!
Gina, Thank you for posting these meal plans. They have been a valuable tool for me and my family. Your plans save me lots of planning time. I would love for you to continue putting them together.
I LOVE your newsletters. I’ve even shared them. And friends equally love your page, books and newsletter. I don’t always cook all your recommendations but about 90%. Don’t stop sending them!!
When you give calorie counts for the day do you include 0 point foods?
yes, calories are calories, points are points!
Thank you so much for putting these meal plans together and publishing them for us to use. The food is delicious and helps me keep my family healthy! I so appreciate your time and energy that goes into this! I have one question: Would it be possible to (hopefully very easily) include a google doc of the shopping list as well? Thank you for all that you do!
Sorry why would you want that as a google doc? I am always working hard to improve this.
I agree. A google doc would make it easier to copy and past, to make an easier electronic check list, and/or to print the list. Thank you! These meal plans are wonderful and had aided greatly in my weight loss!
I agree that a google doc of the shopping list would be beneficial for printing purposes. Also, would it be possible to note which meal/recipe each ingredient is for on the shopping list? That’s probably a lot more work, right? I just find that I often swap out several meals due to schedule or taste preferences, and I’m worried I’ll skip something I need or buy something I don’t when making out my own list.
I LOVE THESE MEAL PLANS!! THANK YOU FOR SHARING THEM WITH US!!
I agree with all of this!
Excited about this week’s plan! Avocado toast and asparagus salad are favorites of mine.
Awesome
Gina – I’ve just found these meal plans and I’m so excited to try it out. Thank you so much for putting the time in to help make the world a healthier, happier place.
There hasn’t been a print option the last two weeks. Can only print from tab and it prints everything on the website, this week 20 pages. What happened to the capability to print just the meal plan and shopping list?
Working on making it print friendly, please copy and paste until then.
It really drives me nuts that 5 social media icons are stuck on the left side of the page and interfere with my ability to read the text!
I have complained about this once before, but nothing has changed. At a minimum couldn’t you get them “glued” to the right hand side of the page instead???
Thank you.
Are you viewing on a phone, laptop or ipad? I ask because on my laptop they are far from the type.
Same issue here. On my laptop viewing on Safari they cover part of the text to the left. I even double checked that I’m viewing the page “actual size” to ensure it wasn’t a screen size issue. I always have to manually drag the page bigger to be able to view text when I first go to your site.
Ok I will look into this, sorry about that!
I’m on a desk top and have the same issue.
Thank you for posting these. Always filled with great ideas!
Delicious, fun and refreshing week of food. Looking forward to it! Thank you!
I use the meal plams and I have lost 13lbs since March!
Awesome!