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.
A few things I would like to share, to make sure you don’t miss new recipes or meal plans 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 (6/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Best Skinny Eggplant Rollatini (5) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 822**
TUESDAY (6/5)
B: Avocado Toast with Sunny Side Egg (4)
L: LEFTOVER Best Skinny Eggplant Rollatini (5) with an arugula salad (4)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)
Totals: Freestyle Points 19, Calories 858**
WEDNESDAY (6/6)
B: Skinny Green Monster Smoothie (7)
L: Mayo-less Tuna Macaroni Salad (6)
D: Chicken and Broccoli Stir-Fry (4) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 18, Calories 882**
THURSDAY (6/7)
B: 2 eggs (0) with 1 slice whole grain toast (3) and a grapefruit (0)
L: Mayo-less Tuna Macaroni Salad (6)
D: Turkey Cutlets with Parmesan Crust (3) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 13, Calories 859**
FRIDAY (6/8)
B: Skinny Green Monster Smoothie (7)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Broiled Salmon with Rosemary (0) with Potato and Broccoli Cakes (4)
Totals: Freestyle Points 15, Calories 940**
SATURDAY (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2 for 4 people)
L: Quinoa Chickpea and Avocado Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 10, Calories 508**
SUNDAY (6/10)
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: French Bread Pizza Caprese (7)
D: Grilled Rosemary Lamb Chops (6) with Grilled Corn Salad with Feta (3)
Totals: Freestyle Points 18, Calories 874**
*Arugula salad includes 7 ½ cups arugula, 2 ½ ounces shaved parmesan and 10 tablespoons balsamic vinaigrette. Serves 4 plus an extra serving for Tues lunch.
**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.
Shopping List:
Produce
- 2 medium Italian eggplants
- 2 medium heads garlic
- 1 medium grapefruit
- 1 small jalapeno
- 1 (2-inch) piece fresh ginger
- 1 small and 2 medium heads broccoli florets
- 1 medium head (about 24 ounces) cauliflower
- ¾ pound green beans
- 1 medium leek
- 1 (8-ounce) Russet potato
- 2 medium zucchini
- 1 small cucumber
- 4 oranges
- 1 apple (any variety)
- 1 small bunch/container fresh rosemary
- 1 small bunch fresh cilantro
- 1 large bunch scallions
- 1 small bunch/container fresh basil
- 7 medium or 6 large ears of corn
- 1 small and 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 3 medium limes
- 4 medium lemons
- 1 small red onion
- 2 medium yellow onions
- 1 small bag/bunch baby spinach (you need 4 cups)
- 4 small bananas
- 2 clamshells baby arugula
- 1 large head Romaine or red leaf lettuce
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound (4) turkey breast cutlets
- 1 ½ pounds (4) salmon filets
- 28 ounces (8) bone-in lamb loin chops
Grains
- 1 small loaf whole grain sliced bread*
- 1 package small pasta (such as macaroni or shells)*
- 1 container seasoned breadcrumbs*
- 1 small package dry quinoa
- 1 (8-ounce) whole wheat baguette*
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)
- Light balsamic vinaigrette
- Cumin
- Bay leaves
- Oregano
- Red wine vinegar
- Reduced sodium soy sauce*
- Mirin
- Sesame oil
- White pepper (can sub black pepper in stir-fry, if desired)
- Canola oil
- Sesame seeds (optional)
- Garlic powder
- Light mayonnaise
- Ginger
- Cinnamon
- Pure maple syrup
- Balsamic glaze
- Reduced sodium taco seasoning
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small container part-skim ricotta cheese
- 1 wedge fresh Pecorino Romano cheese
- 1 wedge fresh Parmesan cheese
- 1 wedge fresh Asiago cheese (can sub ¼ cup Parmesan in frittata, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella (Polly-O)
- 1 (8-ounce) container nonfat Greek yogurt
- 1 small ball fresh mozzarella cheese (can sub 4 ounces part-skim mozzarella in pizzas, if desired)
- 1 small container/block feta cheese
- 1 quart unsweetened vanilla almond milk
- 1 small box butter
- 1 pint 1% buttermilk
- 1 (8-ounce) bag reduced fat Mexican cheese blend
Frozen
- 1 small bag shelled edamame
- 1 (8-ounce) bag chopped spinach
- 1 small box/bag peas and carrots
- 1 small bag strawberries
Canned and Jarred
- 1 small jar peanut (or almond) butter
- 1 small jar Better n Peanut Butter (can sub regular peanut butter, if desired)
- 1 (15-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 (14.5-ounce) can chicken broth
- 1 small jar chunky salsa
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
Misc. Dry Goods
- 1 small bag/box granulated sugar
- 1 small container corn starch
- 1 small bag sliced almonds (optional)*Can sub gluten-free, if desired
Thank you for making these!! Love the meal plans and the flexibility it gives to add in a little treat here any there. Plus everything tastes so good and is simple to make. I’m not what one would consider a great cook, so your recipes are super helpful.
HI. I’ve been wanting to do the meal plans for a long time and chose this one as my first. I am super excited to work the week. Everything I have made one off on the site has been fabulous and my husband loves everything I have made. You develop recipes that are exactly how I like to eat. Please keep doing the plans!!! I can’t imagine how hard they are to put together, but they are appreciated.
awesome
This is exactly what I’ve been looking for! I’m starting this week! Thank you :o)
Thank you for these meal plans! This was only my second week using them, but I’ve gone from eating out almost every meal to actually cooking for myself and only eating out 1-2x per week! I’ve felt so much better these past few weeks and have had more energy and strength in my workout! Using these plans has been the first time I’ve actually kept up with meal plan/prep (typically figuring out a whole week of recipes and groceries takes way too long and i get frustrated trying to figure it all out). So to answer your questions — please keep posting them! They are super appreciated 🙂
So happy you are using them!
This meal plan has been great! My first time using one and I couldn’t be more pleased. Thank you for helping me figure out what to cook!!!
I enjoy your meal plans. Although I don’t use them as written day by day I do use them for ideas for the week and often make something from your meal plan during the week. Thank you for posting them!
I use your meal plans every week. Please dont stop sharing them! Thank you!!
Thank you A MILLION for posting your meal plans. I ran into your account through a friend on Instagram and I couldn’t be anymore grateful. I was recently in an accident that caused me to be bedridden which lead to a weight gain of 20 lbs. in 2 MONTHS! I finally started working out last week but was missing my healthy meals. I took a peak at your website and found your amazing meal plans. I LOVE this meal plan an hope you continue to do more. I am on day 3 and loving it.
Wonderful!!
I use your meal plans weekly! I love that the grocery list is added to make shopping easier. Thank you!
Thank you so much for these plans!! Along with your cookbooks, these plans are my best tool for reaching goal weight.
I love your meal plans!! Thank you for creating and sharing them!!
Love how organizsed your Menu plans are and super delicius recipes. Thanks.
Yes!!!!! I use your plans! My husband thinks I’m an amazing cook and we are both getting healthy together. Keep’em coming!
I love the meal plans!! So helpful to me as I’m trying to plan healthy meals for my family!
Your weekly plans make my meal planning so much easier! All the guess work and searching is gone. And now it’s also healthier and always super tasty! Thank you!
I find your meal plans very helpful, even if I don’t use every meal. I hope you continue them. I also have your books.
Love the meal plans. Sometimes the planning is the hardest part. I love your plans as a base for my week! Thank you for sharing them.
Thank you sooo much for sharing your meal plans! I constantly use your skinny taste cook book and have shared my love of the meals ive made from it with just about everyone!!
Thanks Amber!
Yes I use them, they are such a huge help to me, I hope you continue them.
As to your question, yes I use your meal plans and thank you so much for providing them.
Thank you for the meal planners in my email! I’m a busy wife and mother who is trying to hold on to my figure the best I can. Your plans help so much 🙂
Love and look forward to these meal plans every week!!! Thank you, thank you, thank you!!
Thank You! These sound delicious and so helpful including the Freestyle points!!