A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Hope everyone had a wonderful Thanksgiving! A few notes, I will be doing a book signing in Long Island, Sunday, December 9, 2018 from Noon – 2:00 p.m. at Stew Leonard’s, 1897 Front Street, East Meadow, NY. Hope to see some of you there!
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!
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 (11/26)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)*
D: Minestrone Soup (2) with green salad** (0) with 2 tablespoons light balsamic vinaigrette (2) and 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 15, Calories 1,000***
TUESDAY (11/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: Chicken and White Bean Enchiladas with Creamy Salsa Verde (5) with Cilantro Lime Cauliflower “Rice”***(1) (Double “rice” for Wed leftover)
Totals: Freestyle™ SP 17, Calories 899***
WEDNESDAY (11/28)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: LEFTOVER Chicken and White Bean Enchiladas with Creamy Salsa Verde (5) with Cilantro Lime Cauliflower “Rice”(1)
Totals: Freestyle™ SP 11, Calories 934***
THURSDAY (11/29)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: Spaghetti Squash Sausage Lasagna Boats (7)
Totals: Freestyle™ SP 17, Calories 853***
FRIDAY (11/30)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Spaghetti Squash Sausage Lasagna Boats (7)
D: Naked Salmon Burgers with Sriracha (3) with Crispy Air Fryer Sweet Potato Fries (7) (Recipe x 2)
Totals: Freestyle™ SP 17, Calories 997***
SATURDAY (11/1)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Navy Bean, Bacon and Spinach Soup (1) with 2 Easy Garlic Knots (4)
D: DINNER OUT!
Totals: Freestyle™ SP 6, Calories 575***
SUNDAY (11/2)
B: LEFTOVER Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Chicken and Zucchini Noodle Caprese (3) (Recipe x 2)
D: Turkey Meatloaf (3) with Instant Pot Mashed Potatoes (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 13, Calories 976***
*Prep Mon-Thurs lunch on Sunday, if desired
**Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.
***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
- 1 dry pint blackberries
- 2 medium pears (any variety)
- 3 small limes
- 8 medium oranges
- 1 large head Romaine lettuce ****substitute Butter or Iceberg lettuce due to the Romaine recall
- 3 medium spaghetti squash
- 2 small jalapeños
- 2 medium heads cauliflower (or 8 cups “riced)
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 2 bunches broccolini
- 2 medium and 2 large zucchini
- 2 pounds Russet potatoes
- 3 large heads garlic
- 1 small bunch/container fresh oregano (can sub 2 teaspoons dry in Greek Meatballs, if desired)
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill
- 1 large lemon
- 1 (4-ounce) Hass avocado
- 1 large red bell pepper
- 1 small yellow bell pepper
- 2 medium bunches scallions
- 1 small bunch carrots
- 1 small bunch celery
- 1 small bunch/container fresh basil
- 1 large bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 2 small and 1 large cucumber
- 2 dry pints grape or cherry tomatoes
- 1 small bunch/container fresh rosemary
- 1 small red onion
- 1 small white onion
- 2 small and 1 medium yellow onions
Meat, Poultry and Fish
- 1 ¼ pounds 93% lean ground turkey
- 1 1/3 pounds 99% lean ground turkey
- 1 package center-cut bacon
- 1 ¾ pounds boneless, skinless chicken breasts
- 1 pound wild salmon
- 14 ounces Italian chicken sausage
Grains
- 1 container quick oats*
- ½ a loaf whole wheat bread (can sub extra breadcrumbs or panko in Greek Meatballs, if desired)*
- 1 package seasoned whole wheat breadcrumbs*
- 1 package small pasta, such as ditalini*
- 1 (8 ounce) multigrain baguette*
- 1 small bag all-purpose or whole white wheat flour*
- 1 small package container panko breadcrumbs*
- 1 package (8-inch) flour tortillas (you need 8)
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)
- Honey
- Bay leaves
- Light balsamic vinaigrette
- Chicken bouillon
- Cumin
- Light mayonnaise
- Sriracha
- Reduced sodium soy sauce*
- Oregano
- Crushed red pepper flakes
- Ketchup
- Worcestershire sauce
- Marjoram
- Garlic powder
- Paprika
Dairy & Misc. Refrigerated Items
- 1 (6-ounce) and 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 18-pack large eggs
- 1 small box butter
- 1 wedge fresh Parmesan cheese
- 1 (8-ounce) tub light sour cream
- 4 ounces fresh mini mozzarella balls
- 1 small container feta cheese
- 1 (8-ounce) container skim milk
- 1 pint 1 % buttermilk
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
- 1 (8-ounce) bag whole milk shredded mozzarella cheese
- 1 (15-ounce) tub part-skim ricotta cheese
Frozen
- 1 (10-ounce) package frozen chopped spinach
Canned and Jarred
- 5 (15-ounce) cans white beans (such as Cannellini or Navy)
- 1 (15-ounce) can crushed tomatoes
- 1 (15-ounce) can and 2 (32-ounce) cartons reduced sodium chicken broth
- 1 (28-ounce) can petite diced tomatoes
- 1 (4.5-ounce) and 1 (7-ounce) can chopped green chilies
- 1 (8-ounce) can or 1 (4.5-ounce) tube tomato paste
- 1 (15-ounce) can chickpeas
- 1 jar chopped artichokes
Misc. Dry Goods
- 1 small bag chopped pecans
- Baking powder
*Can sub gluten-free, if desired.
If breakfast and lunch is designed for 1, is the shopping list also set up this way?
Yes
Thank you for making these meal plans! I love them and use them every week. Just an FYI, (unless I missed it), I don’t think the grocery list has sweet potatoes on it for the air fryer sweet potato recipe. Otherwise, I had everything I needed!
These are very helpful for my homeschool family. We eat 3 meals a day at home and it gets very tiring to have to meal plan all the time. Thanks for pouring your talents into this for us all.
Next week will be my first following your meal plans. This looks like exactly the structure and style I have been searching for. Thank you so much for putting these together!
I LOVE these meal plans. So many great seasonal ideas!
Love them thank you
I use these every week, please continue to share. All of your recipes are fantastic and much appreciated!
Are the meals and grocery list for 2 people or a meal plan for one person?
Wow I’ve been looking for something like this. Thank you so much for doing this.
Thank you so much for the meal plans because it’s my least favorite thing to do. PLEASE keep them coming.
I’m so glad that I found your website. I have made the slower cooker salsa chicken with black beans and corn. So easy to make and it was delicious. I also made the turkey meatballs and served them over cauliflower rice. Again it was so good. Excited to try your week of menus and it is so helpful to have the weight watcher points included.
Thank you
Thank you so much for creating these meal plans! I’ve been struggling to get back on track with weight watchers and these are just what I needed to start fresh! Meal planning is the bane of my existence and to not only have a full planned schedule of meals with freestyle smart points already calculated but a FULL CATEGORIZED GROCERY LIST to go with it??!! It’s truly unbelievable, you’re seriously making a great difference in so many peoples lives!
I love the Meal Plans! Thank you!
Your Minestrone is one of our favorite recipes!
I made the spaghetti squash in a casserole this week and its SO GOOD. Thank you!!
These are the best! The food is delicious and the plan makes it so convenient. Thank you for putting these together.
I love love love your meal plans. They’ve made cooling enjoyable again! Thank you so much!
We love these meal plans! We pick and choose depending on what we have on hand – for instance, we had the enchiladas tonight but used leftover turkey. My boys (2 and 7) loved them!
It’s Tuesday afternoon, we just got back from a Thansksgiving road trip, and now I’m trying to figure out what we can eat the rest of the week. I love knowing I can come here and get a menu full of recipes my picky husband and I will both love. Thank you for this invaluable resource in my healthy journey!
Bang right out of the gate 😀 That Monday dinner was the bomb! Minestrone and salad with a healthy bread. Can’t wait for the rest of the week 😀 (I am missing romaine but spinach is subbing beautifully.) Thank you for doing these Meal Plans. No one is sick at my house 😀
Great!!
I love these meal plans! The grocery list is so helpful.
Question – what are your favorite healthy snacks? Snacks are my downfall!
Fruit, nuts, popcorn
I work full time, have toddlers, and weight lift. My friend gave me your cookbook and we fell in love with the recipes (and the macro ratios), but we were having trouble tying it altogether. I followed your meal plan to a tee, and it has been soooo helpful!! I truly appreciate the effort you put into this and look forward to buying more of your cookbooks for inspiration. Also, I filled my cart with the long list of ingrendients dreading checking out thinking I would go way over budget, I stayed right under my weekly grocery budget and was able to buy healthy high quality ingredients 🙂
Wonderful, I am so glad!!
Love these meal plans and appreciate the work you put in to share these. This is my “go to” recipe site. I love the “extra” you give with each recipe as well. Thanksgiving included 3 recipes – Brussels Sprouts Gratin, Mushroom Risotto (I used Jalapeño wine!) and the Instant Pot recipe for hardboiled eggs (who knew that would be so easy!). Thank you!!
Wonderful!
Hi Gina! I just wanted you to know I love your meal plans!! I don’t necessarily follow it to a t, but I use it to discover more recipes! It also helps me balance my carbs, fats, and carbs across all three meals, and really helps me add variety to my diet. Thank you so much for sharing!!
great!!
Hi! I absolutely love your blog and come to you weekly for recipes!! I was wondering if you could share again those colorful pots and pans that you use that are nonstick, I think you made eggs with them a few weeks ago on Instastories. If you wouldn’t mind letting me know that would be great! ?
PLEASE keep doing these meal plans. On the weeks where I don’t have one of your meal plans I find it super difficult to follow along with weight watchers. Even though I might switch out some recipes it is so helpful to have these plans to get a base from
You got it!
It is insane how time consuming it must be to put these together each week! And the fact I can just print off the grocery list you’ve already put together? Brilliant. I stumbled upon two of your recipes before I saw your meal plans. The recipes were fantastic and I can’t wait to follow your meal plans! Being 4 weeks post partum, they are a lifesaver – for both saving me A LOT of time, and (hopefully) helping to shed the rest of this baby weight. THANK YOU for sharing your recipes and taking the time to put them together as detailed meal plans every. single. week. My family, who is sick of eating the same stuff on rotation each week, will be delighted and thanks you as well 🙂
I love your food plans with recipes. So convenient and easy to fix quickly. We enjoy your clean eating way.❤️
Romaine Lettuce has been recalled so i would choose a different lettuce.
Yes true!
I’m new to your site but heard about these meal plans from a friend. They look fantastic! Thank you for the hard work it takes to put together.
Thank you for sharing these meal plans! I love them. They’re the perfect set up for stay at home moms imo. I love the opportunity to try new recipes/foods that we normally wouldn’t. 🙂 Happy Holidays!