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®.
What an exciting week it’s been! My week started with a glamping experience at Firelight Camps in Ithaca, NY to celebrate The Skinnytaste One and Done Cookbook, I’ll share more about that next week! Then I got the news Skinnytaste One and Done was #3 on The New York Times Best Seller list! Thank you all who purchased my book and made that happen, I am so grateful. Please leave an Amazon review if you have the time.
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 (10/22)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Arugula Salmon Salad with Capers and Shaved Parmesan* (2)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SP 16, Calories 829**
TUESDAY (10/23)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: LEFTOVER Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
D: One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 927**
WEDNESDAY (10/24)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: LEFTOVER One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 834**
THURSDAY (10/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 14, Calories 849**
FRIDAY (10/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 14, Calories 804**
SATURDAY (10/27)
B: Easy Tomatillo Huevos Rancheros (4) with 1 ounce avocado (1)
L: Beef and Kabocha Squash Stew (6)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 577**
SUNDAY (10/28)
B: Mushroom-Shallot Frittata (2) with 1 cup grapes (0)
L: Salsa Verde Chicken Tostadas (3) with Quick and Delicioso Cuban Style Black Beans (1)
D: Slow Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 16, Calories 903**
*Make salmon Sunday night, if desired
**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 ripe bananas
- 1 dry pint blueberries
- 2 pounds sweet potatoes
- 1 medium Granny Smith apple
- 2 pounds red seedless grapes
- 2 radishes
- ½ pound asparagus
- 3 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 13 ounces white mushrooms (sliced or whole)
- 4 medium red bell peppers
- 1 pound Kobacha squash
- 1 (3-inch) piece fresh ginger
- 1 large bunch cilantro
- 2 small jalapenos
- 1 small English cucumber
- 1 small bunch/container fresh rosemary
- 4 small shallots
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 3 medium carrots
- 1 small and 3 medium red onions
- 1 small bunch celery
- 1 medium lemon
- 1 small vine-ripened tomato
- 2 medium and 1 large yellow onion
- 1 small head purple cabbage
- ½ small head green cabbage
- 1 small head iceberg lettuce (can sub ½ cup cabbage in Tostadas, if desired)
- 1 (10-ounce) clam-shell baby arugula or mixed greens
- 2 medium limes
- 1 small container/bunch fresh thyme
- 1 small container/bunch fresh sage (can sub a few springs fresh thyme in Balsamic Chicken, if desired)
- 1 small container/bunch fresh chives (can sub 1 tablespoon scallion greens in Lemon Caper Sauce, if desired)
Meat, Poultry and Fish
- 1 1/3 pounds 93% lean ground turkey
- 2 pounds (8) boneless, skinless chicken thighs
- ½ pound (1) boneless, skinless chicken breast
- 1 1/2 pounds boneless, skinless chicken breast tenders
- 1 pound skinless (1-inch thick) Alaskan cod fillet
- 1 pound pork tenderloin
- 2 pounds stew beef
- 1 (6-ounce) wild salmon fillet
Grains
- 1 small container quick oats*
- 1 (10-ounce) multi-grain baguette*
- 1 package whole wheat pasta shells (I like DeLallo)*
- 1 package plain Panko breadcrumbs*
- 1 package corn tostada shells (you need 8)*
- 1 package dry (or 3 cups par-cooked) brown rice
- 1 small bag all-purpose flour*
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
- Cinnamon
- Vanilla extract
- Turmeric
- Cayenne pepper
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Light mayonnaise
- Balsamic vinegar
- Thyme
- Parsley
- Apple cider vinegar
- Old Bay seasoning
- Dijon mustard
- Reduced sodium soy sauce*
- Distilled white vinegar
- Red wine vinegar
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small wedge fresh parmesan
- 1 small wedge fresh Pecorino Romano (can sub ¼ cup parmesan in Frittata, if desired)
- 1 small box butter
- 2 (6-ounce) container nonfat plain Greek yogurt
- 1 pint skim milk
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded reduced fat Mexican blend cheese (I like Sargento)
Canned and Jarred
- 1 (10-ounce) can RoTel diced tomatoes with green chilies
- 1 (14.5-ounce) can pink or red beans
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat-free refried beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (16-ounce) and 1 (8-ounce) jars salsa verde
- 1 small jar sun-dried tomatoes in oil
- 1 (32-ounce) carton beef broth
- 1 small jar pickled jalapenos (optional for Chicken Tostadas)
- 1 small jar capers
- 1 (15-ounce) can black beans (I prefer Goya)
- 2 (32-ounce) cartons vegetable broth
Misc. Dry Goods
- 1 small bag chopped walnuts or pecans
- Baking powder
- 1 small package unsalted macadamia nuts
- 1 small box/bag granulated sugar
- 1 small box/bag brown sugar
- 1 small bottle Marsala wine*Can sub gluten-free, if desired
