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®.
Meal Plan
I don’t know about you, but I cannot believe that it is already November and this year is almost over! With that being said though, I have so much to be thankful for this year- including all of you! If you’re starting to plan your meals for the holidays, you can find all my Thanksgiving recipes here, with more coming soon!
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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 (11/11)
B: Petite Crustless Quiche (5) and an orange (0)
L: Ranch Chicken Salad (3) (½ recipe) in ½ an avocado (3)
D: Broccoli and Cheese Potato Soup (7) and a green salad* (2)
Totals: Freestyle™ SP 20, Calories 891**
TUESDAY (11/12)
B: Petite Crustless Quiche (5) and a pear (0)
L: LEFTOVER Broccoli and Cheese Potato Soup (7) and a green salad (2)
D: Chicken Chimichangas (6)
Totals: Freestyle™ SP 20, Calories 1,059**
WEDNESDAY (11/13)
B: Petite Crustless Quiche (5) and an orange (0)
L: LEFTOVER Ranch Chicken Salad (3) in ½ an avocado (3)
D: Slow Cooker 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light sour
cream (1)
Totals: Freestyle™ SP 14, Calories 840**
THURSDAY (11/14)
B: Petite Crustless Quiche (5) and a pear (0)
L: Protein Egg and Quinoa Salad Jars (6)
D: LEFTOVER Slow Cooker 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light
sour cream (1)
Totals: Freestyle™ SP 14, Calories 979**
FRIDAY (11/15)
B: 6 ounces nonfat plain Greek yogurt (0) with ½ cup chopped apple (0), 1 teaspoon honey (1) and a pinch of
cinnamon (0)
L: Protein Egg and Quinoa Salad Jars (6)
D: Fish Florentine (6)
Totals: Freestyle™ SP 13, Calories 852**
SATURDAY (11/16)
B: Pumpkin Pecan Banana Bread (4) and an orange (0)
L: Loaded Baked Potato Soup (5)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 408**
SUNDAY (11/17)
B: LEFTOVER Pumpkin Pecan Banana Bread (4) and ½ a grapefruit (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with 8 carrot sticks (0)
D: Baked Chicken Thighs with Brussels Sprouts and Sweet Potato (10)
Totals: Freestyle™ SP 18, Calories 847**
*Green salad includes 5 cups romaine, ¾ cup each: tomatoes, cucumber, chickpeas and 10 tablespoons light
vinaigrette. Put 1 serving aside for lunch Tuesday.
**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
- 7 medium oranges
- 1 small sweet apple (any variety)
- 2 pink grapefruit
- 1 large lemon
- 1 medium lime
- 2 pears (any variety)
- 3 medium bananas
- 1 pound Brussels sprouts
- 1 small head garlic
- 1 pound (2 medium) sweet potatoes
- 2 pounds (4 medium) Russet potatoes
- 1 (1-pound) head cauliflower
- 1 pound broccoli florets
- 1 small and 1 large red bell pepper
- 1 (1-pound) bag/clamshell baby spinach
- 1 large head Romaine lettuce
- 1 small bunch baby arugula
- 1 small cucumber
- 1 small bunch carrots
- 1 small bunch celery
- 1 small container fresh chives
- 1 small bunch cilantro
- 1 dry pint grape or cherry tomatoes
- 2 medium vine-ripened tomato
- 3 small (4-ounce) Hass avocados
- 1 large red onion
- 2 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 small package turkey kielbasa
- 1 small package center-cut bacon
- 1 large rotisserie chicken
- 1 1/3 pound (4) skinless white firm fish fillets (such as grouper, bass or halibut)
- 28 ounces (4 large) chicken thighs with bone and skin
- 1 1/3 pound 99% lean ground turkey breast
Grains*
- 1 package all-purpose flour
- 1 package whole white wheat flour (can sub 2 ½ cups all-purpose flour in Pumpkin Bread, if desired)
- 1 package 7-8” low carb whole wheat tortillas (I use La Tortilla Factory)
- 1 small package dry quinoa
- 1 small loaf whole grain sliced bread
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Dried rosemary
- Cumin
- Light vinaigrette (or make your own with ingredients in list)
- Chili powder
- Pumpkin spice
- Cinnamon
- Vanilla extract
- Honey
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small package 2% American cheese
- 1 pint half and half
- 1 box butter
- 1 (16-ounce) tub light sour cream
- 1 (8-ounce) package reduced fat shredded cheddar cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 small block (or bag shredded) pepper Jack cheese
- 1 (12-ounce) container skim milk
- 1 (12-ounce) container 1% milk
- 1 box 1/3 less fat cream cheese
- 1 small wedge fresh Parmesan cheese
- 1 pint 1% buttermilk
Canned and Jarred
- 2 (4.5-ounce) mild diced green chilies
- 2 (4.5-ounce) cans tuna in water
- 1 (28-ounce) can diced tomatoes
- 1 (16-ounce) can tomato sauce
- 2 (15-ounce) cans chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can small red beans
- 1 (15-ounce) can pureed pumpkin
- 1 small jar unsweetened apple sauce
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can chicken broth (can sub 1 ½ cups reduced sodium broth in Potato Soup, if
desired)
Misc. Dry Goods
- 1 small package dry lentils (can sub ½ cup pre-cooked, if desired)
- Baking soda
- 1 small package light brown sugar
- 1 medium bag chopped pecans
*You can buy gluten free, if desired
These meal plans are great, and really help with saving time! My family and I enjoy the recipes. Would it be possible to add a recommendation for meal prep (how to prepare food in advance to save even more time during the week)?
Keep the meal plans! I encourage new ww members to review your site. I encourage ww connect users to use your site. There is a need for your meal plans and shopping list. What a time saver! I like to cook and your recipes are delicious. Thanks for removing the stress! I get to cook more and stress less!
I am SO glad I stumbled across your menus! I love that your recipes feature seasonal whole foods and focus on reducing fat and keeping calories reasonable. I love that you include breakfast and lunches in your menus and utilize batching and/or leftovers. I love that your recipes generally use ingredients I can find in my small, rural grocery store and are easy to put together quickly . OH!! and I love the Google Doc Calendar/Menu!! Please be sure to keep this feature. I look forward to cooking with you in the months to come!
Thanks Sandy!
That’s it, your blog’s become my favourite cooking blog for no other reason than your meal plans. I struggle every single week to come up with a decent planning, so all this inspiration is helping me a lot.
Thank you!
I love these meal plans! I am a good cook, but terrible meal planner and grocery shopper. This takes out all my excuses for not making healthy family meals! Thank you!!!!!
Loves these plans! Takes so much of the guesswork out of our weekly shopping / cooking! And, I know we’re eating clean & healthy!
Oh, I love your meal plans! They provide much needed inspiration whenever I get into a dinner rut. Thank you for sharing and please don’t stop!!
I have been loving the menu plans, thank you! My family has consistently loved just about every recipe I’ve made from your site and I keep sharing your links on facebook too. I hope you keep them up!
Hi Gina! Wondering about the portion for the ranch chicken salad. You mention that 1/2 the recipe would be 3 points, but the recipe shows it makes 4 servings, each 3 points. Did you mean 1/2 cup of the recipe?
I love the menu plans. They have been so helpful to my family and I use them almost every week. Thank you so much for making and sharing them with us!
Love the website and your meal plan. This has made our families shopping prep a whole lot easier. Are their any plans for an App for Android or iOS to allow users to swap recipes and update the shopping list? Once again thank you for sharing these delicious recipes!