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.
Let me know if you have any requests for next weeks meal plan!
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 (5/21)
B: 2 fried eggs (0), 2 slices tomato (0), 2 ounces avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 slices of cucumber (0)
D: The Best Grilled Portobello Mushroom Burgers (6) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 12, Calories 849*
TUESDAY (5/22)
B: 2 fried eggs (0), 2 slices tomato (0), 2 ounces avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 slices of cucumber (0)
D: Thai Chicken Peanut Lettuce Tacos (6) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 11, Calories 826*
WEDNESDAY (5/23)
B: PB + J Yogurt (6)
L: Chicken Salad with Lemon and Dill (1) with an apple (0)
D: Stuffed Eggplant Parmesan (7) and 1 ½ cups arugula (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 838*
THURSDAY (5/24)
B: 2 hard-boiled eggs (0) and a banana (0)
L: Canned Tuna Ceviche (3) with 1 ounce (about 18) baked tortilla chips (3)
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle Points 16, Calories 872*
FRIDAY (5/25)
B: PB + J Yogurt (6)
L: Canned Tuna Ceviche (3) with 1 ounce (about 18) baked tortilla chips (3)
D: Grilled Shrimp and Watermelon Chopped Salad (6)
Totals: Freestyle Points 18, Calories 803*
SATURDAY (5/26)
B: Spinach Ricotta Quiche (5)
L: Updated Waldorf Salad Cups (6)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 566*
SUNDAY (5/27)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: BLT Salad with Avocado (5) and an apple (0)
D: Chicken Cacciatore (3) over 1 cup whole wheat spaghetti (5) and Roasted Asparagus (0)
Totals: Freestyle Points 18, Calories 849*
*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
- 4 portobello mushrooms
- 1 medium head (about 24 ounces) cauliflower
- 2 medium (15 ounce each) white or purple eggplants
- 1 small head Iceberg lettuce
- 1 banana
- 5 medium apples (any variety)
- 1 pound asparagus
- 1 small and 1 large jalapeno
- 1 medium head red cabbage
- 1 large pear (Bosc or Anjou)
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 medium English cucumber
- 1 small bunch radishes
- 1 large head garlic
- 3 small (4-ounce) Hass avocados
- 1 (3-inch) piece fresh ginger
- ½ small head white cabbage
- 2 small bunches scallions
- 2 medium limes
- 1 medium red onion
- 1 medium red bell pepper
- 1 small green bell pepper
- 1 small bag/bunch fresh baby spinach
- 1 small bunch red seedless grapes
- 1 small bag/bunch baby arugula
- 1 bag shredded carrots (or buy 4 single carrots and shred yourself)
- 1 head Butter or Bibb lettuce
- 1 medium and 1 large heads Romaine lettuce
- 1 small bunch celery (you need 2 stalks)
- 1 dry pint cherry or grape tomatoes
- 1 small bunch fresh Italian parsley
- 5 Roma tomatoes
- 2 small vine-ripened tomatoes
- 2 small yellow onions
- 1 medium lemon
- 1 small container/bunch fresh dill
- 1 small shallot
- 1 baby watermelon
- 1 small container/bunch fresh rosemary (can sub 1 tablespoon fresh parsley or dry oregano in Mushroom Burger, if desired)
Meat, Poultry and Fish
- 1 pound ground chicken
- 3 links (about 8 ½ ounces each) sweet Italian chicken sausage (I love Premio)
- 1 pound pork tenderloin
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breast
- 4 bone-in chicken thighs
- 1 whole rotisserie chicken
- 10 ounces (about 24) peeled and deveined large shrimp
Grains
- 1 package whole wheat low calorie buns (I used Martin)*
- 1 bag dry brown rice
- 1 package whole wheat spaghetti*
- Baked tortilla chips (or a small bag of corn tortillas to make your own)
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)
- Balsamic vinegar
- Reduced sodium soy sauce*
- Steak seasoning (I like Montreal Steak Grill Mates)
- Apple cider vinegar
- Sriracha sauce
- Honey
- Sesame oil
- Light balsamic vinaigrette (or make your own with ingredients in list)
- Distilled white vinegar
- Light mayonnaise (I like Hellmans)
- Oregano
- Bay leaves
- Tabasco (optional)
- White balsamic vinegar (I like DeLallo)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- Refrigerated pie dough for 1 (9-inch) pie
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small container part-skim ricotta cheese
- 1 small wedge fresh Parmesan
- 1 small wedge fresh Pecorino Romano
- 1 small wedge/container Gorgonzola cheese
- 4 ounces reduced fat sliced Swiss cheese (I like Alpine Lace)
- 1 (8-ounce) container skim milk
- 2 (6-ounce) containers nonfat Greek yogurt
- 1 (4-ounce) package goat cheese
Frozen
- 1 small bag/box peas and carrots
Canned and Jarred
- 1 (14.5-ounce) can reduced-sodium chicken broth
- 1 small jar PB2 (or sub 2 tbsp reduced fat peanut butter in Thai Lettuce Tacos, if desired)
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced-fat peanut butter
- 1 (7-ounce) can white albacore tuna packed in water
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
Misc. Dry Goods
- 1 small bag/container peanuts
- 1 small box/bag brown sugar
- 1 small box/bag granulated sugar
