A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

I am so exited for Spring and all the seasonal vegetables that will start being available to us! Every week, I will be adding more seasonal recipes to the list, but you can also see my Spring Recipes here for inspiration.

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 (3/25)
B: Yogurt Waffles* (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette* (3)
D: Chickpea Tomato Soup (1) with Easy Garlic Knots (2)

Totals: Freestyle™ SP 13, Calories 810**

TUESDAY (3/26)
B: Yogurt Waffles (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)
L: LEFTOVER Chickpea Tomato Soup (1) with Easy Garlic Knots (2)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)

Totals: Freestyle™ SP 16, Calories 881**

WEDNESDAY (3/27)
B: Yogurt Waffles (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)
L: LEFTOVER Chickpea Tomato Soup (1) with Easy Garlic Knots (2)
D: Skinny Salisbury Steak with Mushroom Gravy (5) with Creamy Cauliflower Puree (1) (Recipe x 2)

Totals: Freestyle™ SP 16, Calories 889**

THURSDAY (3/28)
B: Yogurt Waffles (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon*** (7)
D: LEFTOVER Skinny Salisbury Steak with Mushroom Gravy (5) with Creamy Cauliflower Puree (1)

Totals: Freestyle™ SP 20, Calories 965**

FRIDAY (3/29)
B: 2 hard-boiled eggs (0) with a pear (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (Recipe x 2) with ¾ cup brown rice (5) and Roasted
Asparagus (0)

Totals: Freestyle™ SP 14, Calories 1,069**

SATURDAY (3/30)
B: Turkey Sausage Patties From Scratch (3) with Red Pepper Egg-In-A-Hole (0)
L: Rosemary Chicken Salad with Avocado and Bacon (10) (Recipe x 2)
D: DINNER OUT!

Totals: Freestyle™ SP 13, Calories 595**

SUNDAY (3/31)
B: Roasted Strawberry Banana Bread (3) with 1 cup plain yogurt (0) with 1 teaspoon honey (1)
L: 1 ¼ cup Baked Potato Soup (7)
D: 5 Asian Turkey Meatballs with Gochujang Glaze (6) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw
(1)

Totals: Freestyle™ SP 23, Calories 919**

*Prep salad and waffles (freeze for the week) Sunday night, if desired.

**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 Wednesday night, if desired.

**google doc