A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW Points.
Meal Plan
I know that this upcoming week is a crazy one for many of us, so I tried to keep the beginning of the week pretty simple and then incorporated some of my Thankgsiving recipes so that we can all use up those leftovers! I have a long list of things to be thankful for, and all of you are on that list. I wish all of you a happy holiday!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have complete 2019 with the other two colors, and I am working my way down so please be patient.
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 WW Blue SP 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 (11/25)
B: Apple Spiced Scones with Spiced Glaze* (7B 7G 7P) and a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad* (2B 2G 2P)
Totals: Freestyle™ SP 21B 24G 19P, Calories 1,048**
TUESDAY (11/26)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad (2B 2G 2P)
D: Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce avocado
(1B 1G 1P)
Totals: Freestyle™ SP 19B 23G 16P, Calories 984**
WEDNESDAY (11/27)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad (2B 2G 2P)
D: LEFTOVER Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce
avocado (1B 1G 1P)
Totals: Freestyle™ SP 19B 23G 16P, Calories 993**
THURSDAY (11/28)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P) and Spinach and Bacon Stuffed Mushrooms (1B 1G 1P)
D: HAPPY THANKSGIVING!!
Totals: Freestyle™ SP 15B 15G 13P, Calories 541**
FRIDAY (11/29)
B: 2 hard-boiled eggs (0B 2G 0P) and a pear (0B 0G 0P)
L: Open Face Turkey Melts (6B 7G 6P) and an apple (0B 0G 0P) **Recipe coming!*
D: Tuna Noodle Casserole (7B 8G 4P)
Totals: Freestyle™ SP 13B 17G 10P, Calories 915**
SATURDAY (11/30)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Leftover Turkey Harvest Cobb Salad (recipe x 2) (11B 12G 11P)
D: Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G
1P)
Totals: Freestyle™ SP 25B 26G 18P, Calories 1,054**
SUNDAY (11/1)
B: ¼ Leftover Turkey and Sweet Potato Frittata (5B 8G 2P) with 1 cup grapes (0B 0G 0P)
L: BLT Salad with Avocado (5B 5G 5P)
D: LEFTOVER Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce
avocado (1B 1G 1P)
Totals: Freestyle™ SP 18B 21G 10P, Calories 919**
*Make scones Sunday night, if desired. Green salad includes 6 cups romaine, 2 medium tomatoes, 1 small
cucumber, 1 cup chickpeas and ¾ cup light vinaigrette. Set aside 2 servings of salad and dressing for Tues/Wed
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 and 2 large bananas
- 5 medium pears (any variety)
- 3 medium Granny Smith apples
- 1 small and 1 medium shallot
- 1 small head garlic
- 14 ounces whole white mushrooms
- 10 ounces sliced baby bella mushrooms
- 1 pound seedless grapes
- 1 large bunch Lacinato kale
- 2 large heads Romaine lettuce
- 1 small head Iceberg lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell mixed greens
- ¾ pound sweet potatoes
- 1 small cucumber
- 1 small bunch celery
- 1 small bunch fresh cilantro
- 1 small bunch chives or scallions (optional garnish for Mac and Cheese)
- 1 small red bell pepper
- 1 (2-pound) butternut squash
- 1 medium lemon
- 2 small (4-ounce) and 2 large (6-ounce) Hass avocados
- 4 Roma tomatoes
- 3 medium vine-ripened tomatoes
- 2 small and 2 medium yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 3 ounces sliced deli chicken or turkey breast
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 large or 2 regular size packages center-cut bacon (you need 21 slices)
- 1 ¼ pound cooked leftover turkey breast
- 1 ¾ pounds cubed steak
Grains*
- 1 small package all-purpose flour
- 1 small package white whole wheat flour
- 1 package whole wheat elbow pasta
- 1 small container panko breadcrumbs (can sub ¼ seasoned breadcrumbs in Mac & Cheese, if
desired) - 1 small container whole wheat Italian seasoned breadcrumbs
- 1 small loaf thin sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package no-yolk egg noodles
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package quinoa (or 1 cup pre-cooked)
- 1 small container quick oats
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)
- Vanilla extract
- Cinnamon
- Nutmeg
- Regular or light mayonnaise
- Onion powder
- Garlic powder
- Sriracha sauce (optional, for Mac & Cheese)
- Cumin
- Oregano
- Chili powder
- Paprika
- Pure maple syrup
- Dijon mustard
- Adobo seasoning or garlic salt
- Red wine vinegar
- Thyme
- Light vinaigrette (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 3 ounces gruyere cheese
- 1 small package sliced light Havarti cheese
- 1 dozen large eggs
- 1 medium wedge Parmesan cheese
- 1 small container crumbled Feta cheese
- 1 pint buttermilk
- 1 small box unsalted butter
- 1 (8-ounce) bottle 1% milk
- 1 quart skim milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 block reduced fat sharp cheddar (I like Cabot)
Frozen Goods
- 1 (10-ounce) package frozen corn kernels
- 1 small package frozen peas
Canned and Jarred
- 1 small jar unsweetened apple sauce
- 1 (15.5-ounce) can black beans
- 2 (10-ounce) cans Rotel diced tomatoes with green chilies
- 1 (4-ounce) can chopped green chilies
- 2 (8-ounce) cans tomato sauce
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can chickpeas
- 1 (14.5-ounce) can chicken broth
- 1 (14.5-ounce) can low sodium vegetable broth
- 1 (5-ounce) cans tuna in water
- 1 small jar pitted green olives
Misc. Dry Goods
- 1 small package chopped walnuts
- Baking powder
- 1 small bag powdered sugar
- 1 small bottle sherry wine (optional, for TK)
- 1 package dark brown sugar
- 1 small bag sliced almonds
- 1 small package dried cranberries
Non-Food Items
- Parchment paper
*You can buy gluten free, if desired
Hey I’ve been a huge fan of skinnytaste since you first started but I’m trying to not eat meat anymore, I also hate eating fake meats and tofus, and prefer to focus on legumes and veggies. Can you make a few meal plans that are completely plant based? A lot of your meal plans are ALMOST there but I can figure out what to do when the recipe calls for chicken breast, for instance. Even just one plan for each season to fall back on would be soooo helpful. Thanks, from Canada!
so the grocery list, is enough for every recipe? reason I ask cause the scones recipe makes 12 servings. seems like if I follow each recipe, I will have an excess of food, am I not seeing something
There will be extra scones
I love your meal plans and always use a portion of them every week! Thanks for the effort in creating them !!!
I love love love your meal plans!!!! Just found your website a few weeks ago and I’ve been using your meal plans ever since! Every recipe has been so easy and delicious! Thank you so much for providing these!!! It makes it so easy to plan healthy meals for my family!
Please continue doing these!! I JUST found them and subscribed. This will be great for me and my family. Thank you!!!!
When can we look forward to the open faced turkey sandwich recipe? We had our thanksgiving today, so we will need to use our turkey in the next couple of days.
Hi! You have hard boiled eggs listed as 0sp on green, but they are actually 2 sp each. 🤷🏼♀️
Fixed. 🙂
When can we look forward to the open face turkey recipe? We had our thanksgiving today, so we are hoping to use our leftover turkey tomorrow and Monday.
It is scheduled for Wednesday.
Thank you for sharing your recipes and meal plans. I like that you use leftovers throughout the week. Less cooking for me And less food waste. I also enjoy trying new things and finding healthier meals for my family.
The boiled eggs should be 4 points on the WW Green Plan (each egg is 2 points
I think eggs on the green plan are 2 points, not zero.
Love love your recipes!
Love your meal plans!
Hi,
Just a small note. Eggs are 2 pts each on Green plan now! So the hard boiled eggs would be 4 points for green.
Fixed, thank you!
Last year, you had done a Thanksgiving day meal plan as well. Will you be doing this again?
Just wanted to add that I am grateful for your weekly meal plans! (And not just during this thankful time of year but always) we follow them very week!
Thank you!
Sorry! Not this year!
Thank you for calculating the new WW points! I am doing their program and using your weekly meal plans. I love both and am having lots of success creating healthy eating habits for my family and me.