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®.
This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.
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 (5/13)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2) (Recipe x2)*
D: Angel Hair Pasta with Zucchini and Tomatoes (7) with a green salad (2)*
Totals: Freestyle™ SP 16, Calories 889**
TUESDAY (5/14)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Cheesy Green Chili Chicken Chimichangas (6) with Instant Pot Refried Beans (0)***
Totals: Freestyle™ SP 13, Calories 877**
WEDNESDAY (5/15)
B: Overnight Oats in a Jar (5)
L: BBQ Chicken Salad (2)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Corn Tomato Avocado Salad (3)
Totals: Freestyle™ SP 15, Calories 836**
THURSDAY (5/16)
B: Bali Banana Date Smoothie (5)
L: BBQ Chicken Salad (2)
D: Grilled Flank Steak with Chimichurri (5) with Âľ cup brown rice (5) and 1 ounce avocado (1)
Totals: Freestyle™ SP 18, Calories 877**
FRIDAY (5/17)
B: 2 scrambled eggs (0), 1 ounce avocado (1) and an orange (0)
L: LEFTOVER Grilled Flank Steak with Chimichurri (5) over 2 cups chopped romaine lettuce (0)
D: Mediterranean Sea Bass (4) with 2 ounces French bread (4) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 15, Calories 1,065**
SATURDAY (5/18)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Bruschetta (3)
D: DINNER OUT!
Totals: Freestyle™ SP 7, Calories 417**
SUNDAY (5/19)
B: Tex Mex Migas (6)
L: Lemon Asparagus Couscous Salad with Tomatoes (5)
D: Juicy Turkey Burgers with Zucchini (3) on a whole grain bun (3) with Air Fryer French Fries (5) (Recipe x4)
Totals: Freestyle™ SP 22, Calories 949**
*Prep Sunday night, if desired. Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes,
cucumber, chickpeas and 1/2 cup light vinaigrette.
**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.
***Soak beans overnight Monday to Tuesday.
Shopping list:
Produce
- 2 medium bananas
- 2 medium and 1 large ear of corn
- 2 large heads garlic
- 2 medium shallots
- 1 (6-ounce) clamshell fresh blackberries
- 1 (6-ounce) clamshell raspberries
- 1 (6-ounce) clamshell blueberries
- 1 (12-ounce) clamshell strawberries
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 medium container/bunch fresh basil
- 4 medium (6-ounce) Russet or Yukon Gold potatoes
- 3 small Persian cucumbers (or 1 large English cucumber)
- 1 small cucumber
- 1 small bunch scallions
- 1 (5-ounce) bag/clamshell mixed greens
- 3 medium lemons
- 1 medium lime
- 2 medium navel oranges
- 1 small jalapeño
- Âľ pound fresh (thin) asparagus
- 1 ÂĽ pounds (3) zucchini
- 2 small (4-ounce) and 2 medium (5-ounce) avocado
- 12 ounces green beans
- 1 small fennel bulb
- 2 large heads Romaine lettuce
- 1 large red onion
- 1 small and 1 large yellow onion
- 2 dry pints cherry or grape tomatoes
- 5 small and 8 medium vine-ripened tomatoes
Meat, Poultry and Fish
- 1 pound (2) boneless, skinless chicken breasts
- 1 ÂĽ pounds (8) thin-cut boneless, skinless chicken breast cutlets
- 1 ½ pounds flank steak
- 24 ounces (4) lean boneless pork chops
- 1-1 ÂĽ pounds (4) skinless Chilean sea bass fillets (or other sustainable firm white-fleshed fish
fillets) - 1 pound 93% lean ground turkey
- 1 small rotisserie chicken (or an extra 1 pound raw boneless, skinless chicken breast)
Grains*
- 1 small package quick oats
- 1 package whole grain or regular angel hair pasta
- 1 package low-carb whole wheat tortillas (I use La Tortilla Factory)
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 (8-ounce) loaf French bread
- 1 small bag all-purpose or white whole wheat flour
- 1 small package corn tortillas
- 1 small package seasoned whole wheat breadcrumbs
- 1 package 100 calorie whole wheat buns (I like Martin’s)
- 1 small package whole wheat pearl couscous
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Fine sea salt (can sub Kosher salt in Refried Beans, if desired)
- Pepper grinder (or fresh peppercorns)
- NuNaturals Vanilla liquid stevia (or sweetener of your choice)
- Cinnamon
- Reduced sodium Montreal Chicken seasoning
- BBQ sauce
- Crushed red pepper flakes
- Light vinaigrette (or make your own with ingredients in list)
- Honey
- Cumin
- Chili powder
- Cayenne (optional for Refried Beans)
- Paprika
- Garlic powder
- Dried oregano
- Apple cider vinegar (I like Braggs)
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- Light ranch dressing (or ingredients to make your own)
- 1 small block pepper jack cheese
- 1 small package part-skim mozzarella (not shredded)
- 1 small package queso fresco
- 1 small wedge fresh Parmesan cheese
- 1 dozen large eggs
- 1 (8-ounce) tub sour cream
- 1 quart 1 % milk
- 1 (32-ounce) carton unsweetened almond milk (can sub ½ cup 1% milk in Overnight Oats, if
desired) - 1 container light whipped cream
- 1 (6-ounce) container plain nonfat Greek yogurt
Canned and Jarred
- 1 (28-ounce) can whole peeled tomatoes
- 1 small jar pitted Kalamata olives
- 1 small jar salsa
- 1 (15-ounce can) low sodium vegetable or chicken broth
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can mild diced green chiles
Misc. Dry Goods
- 1 small package chia seeds (you only need 1 Tbsp so you can buy from bulk bin, if desired)
- 1 small bag chopped pecans (you only need 2 Tbsp so you can buy from bulk bin, if desired)
- 1 small package pitted dates (you only need 2 so you can buy from bulk bin, I desired)
- 1 small package dried pinto beans
- 1 small package powdered sugar
- 1 bottle dry white wine
*You can sub gluten-free, if desired.
Hi Gina,
I am wondering if i am just missing something but in previous meal plans there has been a link to “print this” at the bottom of the main page of each meal plan. This link would print the weekly schedule of reciepes along with the shopping list. Please let me know if i am just blind or if it is something that has been removed.
I am so thankful for your site. I have been using your FREE site for 9 months and I’m down 20 pounds with little to no exercise (I will have to start soon in order to rev my metabolisim). The eating habits in my household have changed tremendously! My 16 year old son, who was previously a meat and potatoes only kind of guy, made a taco salad to take to lunch the other day from leftover turkey taco night. My 12 year old son who hated anything that didn’t come from a box or frozen ready to heat and eat, is enjoying different variations of salad (they both love the one with feta, dill, and romaine), as well as, different ways to cook protein. He has always had a hard time chewing meat (due to dental issues) but loves your recipes! I am truely indebited to you for helping me to change to healthy eating habits. There is no more before meal snacking and very little after meal desserts. Your flavors and recipes are amazing and easy to follow. I feel like a real chef now. I love how using simple fresh ingredients truely enhance the dishes. My husband is also very thakful to you!
Sincerly,
Jessica Garcia-Lopez
You should be able to print now. 🙂 Thank you so much for sharing with me, I am so glad to be a part of your journey!
After running a half marathon Sunday, I’m a little behind on meal prep; can’t wait to prep and try all this!
These meal plans rock! I have a family of four and while this is considered “dieting”, my kids did well with it also. Please keep these coming. I had troubles with the chimichanga recipe as well but truthfully we didn’t utilize all the recipes since we unintentionally doubled up the flank steak and bbq chicken salad so we were good! Thank you so much for all you do and I really hope it keeps coming!
Folks I know you’re frustrated about having problems with links but don’t flood the comment section with those comments as I’m sure it will frustrate the author! She does such a great job with all her recipes, I just don’t know what I would do without her.
I LOVE all of your recipes and meal plans! My kids eat all of them too! Thank you!!!
I know you recently started sharing your meal plans on Saturdays, but since you had been doing Sundays before, I used the previous weeks instead. I don’t have an air fryer, so i don’t plan to make the chimichangas this week. I notice people already mentioned the link brings you to Amazon, but I’m looking for the list of ingredients for that recipe to remove from the shopping list, since I won’t be making it. Can you please share that with me? Thanks so much!!!
Like other commenters, I could not find the chimichanga recipe on Amazon…but I finally figured it out! Do NOT click on “Look inside” as instructed!!! Instead, click on the hyperlink that says “See all 4 images” directly underneath “Look inside” and right above “Follow the author”. From there, it will pull up four images. The recipe is on the third image.
Super frustrated. Nothing on the Amazon link will bring me to the recipe. Nothing.Â
If you click on the photo on amazon, the look inside is a photo of that page with the recipe.
Love your recipes and menus. This does not work on a cell phone. It is pretty frustrating.
Worked just fine on a cell phone for me, I just pulled it up right after reading your comment.
For those who didn’t find the picture by following the instructions – the picture of the recipe is actually under the “Look Inside” picture, the 3rd of the 4 “See all 4 images”.
It took me a while to figure this out – I kept scrolling the “Look inside” pages.
Hope this helps!
The chimichangas look good! I clicked on the photo in the Amazon link as you directed and paged through the “look inside” portion and the recipe isn’t part of it? I paged through both the “cover” and “beginning” section. Â Maybe it’s been updated on Amazon and that page isn’t shown anymore.
Would it be possible to post the recipe here?
Thanks for all the great recipes!
Micky! I was having the same issue and then I finally figured it out. Do NOT click on Look Inside. Click on “See All 4 Images” UNDER the link that says “Look Inside”! Oh my god, that took me way too long LOL.
I use your plans every week!
Yes, please keep them coming!
Thank you so much for these plans. My family loves your recipes and it makes my life easier.
I also use your plans and really love them. Thanks for all the work you put into them!
I use these plans every week!! Don’t know what I’d do without them 🙂
First time using your weekly meal plan. Â Looking forward to trying it!
I wish you had a skinny taste meal kit service for these plans! I love your recipes!Â
Hi, long time lurker and I definitely use your plans!
Thank you for all you do !!
I just recently found your website and have been loving the meal plans! I hope you will keep sharing! Thanks for the healthy and delicious ideas!
Love these plans! I look forward to them every weekend to help me plan the week.
Love your recipe plans. I like that you repeat some meals during the week. grocery list is very helpful.
I LOVE all things Skinnytaste!  I get ideas from the meal plans, website, and other Skinnytasters on The Facebook group, and I mix and match with recipes from 3 of the cookbooks. I don’t have an air fryer, and I don’t have the air fryer cookbook, but I would love to make the chimichangas from this week’s meal plan!  How do I convert the instructions to make them in my oven?  Any help would be greatly appreciated…
Cook at 400°F for 18 to 20 minutes
Thank you!
Hi!
For the chimichanga recipe, could you tell me time and temp for a regular oven?Â
Cook at 400°F for 18 to 20 minutes.
Thank you!Â
Excited to make these!
I definitely use the plans – they are great – thank you so much
The link for the chimichangas goes to your air fryer book.
Sounds like you missed what I wrote in the post. “This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.”
I clicked on the link to “Look Inside” the Air Fryer cookbook. There’s a picture of the chimichurra, but the photo of the recipe is not there. I went through a few times to be sure, but I couldn’t find it.
Will you hopefully be putting a link to the recipe in the meal planner?
Yes its there, its a photo of the recipe page.
I’m having the same issue. Maybe Amazon has changed which pages show up in the preview.
I’m also having the same issue. I scrolled through all the pages at the “look inside” link and don’t see the recipe.
Hi – I love getting these plans weekly as it gives me so many new menu options. I keep getting directed to Amazon when I click on the chimichangas recipe from Tuesday’s menu.
Sounds like you missed what I wrote in the post. “This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.”
woops, should have read a little more carefully. Found it on the Amazon preview. (and bought your book)
If you don’t have an air fryer, can the chimichangas be prepared in an oven?
Yes, Cook at 400°F for 18 to 20 minutes.
I love the plans!! (The chimichanga recipe link goes to amazon instead of the recipe.)
Sounds like you missed what I wrote in the post. “This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.”
When I click on the green Chile chimichanga recipe it takes me to Amazon site, where is the recipe?
Sounds like you missed what I wrote in the post. “This week’s plan has a recipe from my new cookbook, The Skinnytaste Air Fryer Cookbook. Cheesy Green Chile Chicken Chimichangas. They are so good, my family is obsessed! If you don’t have the book, you can actually see a photo of the chimichanga recipe on Amazon by clicking on the photo where it says look inside.”
I absolutely use the plans. Please keep doing them. Thanks for all you do.