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’s having a great weekend! It’s stormy and cold here, so I added some of my favorite comfort food recipes to the meal plan this week.
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 (10/29)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) a green salad (0) with light Italian dressing (2)*
Totals: Freestyle™ SP 12, Calories 1,017**
TUESDAY (10/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Slow-Cooker Salsa Chicken with Black Beans and Corn (3)
Totals: Freestyle™ SP 12, Calories 1,076**
WEDNESDAY (10/31)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Turkey Pumpkin Chili (4)
Totals: Freestyle™ SP 8, Calories 951**
THURSDAY (11/1)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Turkey Pumpkin Chili (4)
D: Turkey Cutlets with Parmesan Crust (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 16, Calories 906**
FRIDAY (11/2)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Turkey Pumpkin Chili (4)
D: Honey-Teriyaki Salmon and Cauliflower Rice (4)
Totals: Freestyle™ SP 8, Calories 864**
SATURDAY (11/3)
B: Banana Nut Bread*** (4) with an orange (0)
L: Chunky Beef, Cabbage and Tomato Soup*** (3) with 2 ounces multigrain baguette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 477**
SUNDAY (11/4)
B: LEFTOVER Banana Nut Bread (4) with an orange (0)
L: Harvest Kale Salad with Roasted Winter Squash (5) (Recipe x 2)
D: Chicken Cacciatore (3) with 1 cup whole wheat spaghetti (5)
Totals: Freestyle™ SP 17, Calories 802**
*Salad includes 6 cups mixed greens, ½ cup each: carrots, tomatoes, chickpeas
**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.
***Freeze any leftover you/your family won’t eat
Shopping List:
Produce
- 3 medium pears (any variety)
- 3 medium apples (any variety)
- 8 medium navel oranges
- 4 large portobella mushrooms
- 12 ounces asparagus
- 1 medium head (or 4 cups “riced”) cauliflower
- 7 ripe medium bananas
- 2 medium bunches Lacinato kale
- 2 medium acorn squash
- 1 medium pomegranate (or small container of pomegranate seeds)
- 1 small head green cabbage
- 2 medium heads garlic
- 1 small and 1 medium red bell pepper
- 1 small green bell pepper
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell mixed greens
- 1 (6-ounce) container fresh berries (your choice)
- 2 medium carrots
- 2 celery stalks
- 2 small vine-ripened tomatoes
- 1 small bunch cilantro
- 1 small bunch/container fresh basil
- 2 medium lemons
- 1 small bunch/container fresh dill
- 1 small (4-ounce) and 1 large (6-ounce) avocado (both optional for Salsa Chicken and Pumpkin Chili)
- 2 large yellow onions
- ½ pound broccoli florets
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 pound (2) boneless, skinless chicken breasts
- 1⅓ pounds 93 % lean ground turkey or chicken
- 1 pound (4) turkey breast cutlets
- 1 pound fresh wild salmon fillet
- 1 pound 90% lean ground beef
- 4 bone-in chicken thighs
Grains
- 1 small loaf sliced whole grain bread*
- 1 container seasoned breadcrumbs*
- 1 small bag all-purpose flour*
- 1 (8-ounce) multigrain baguette
- 1 package whole wheat spaghetti
- 1 package orzo pasta*
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
- Adobo seasoning
- Cumin
- Garlic powder
- Chili powder
- Cocoa powder
- Cinnamon
- Cayenne pepper (optional for Pumpkin Chili)
- Reduced sodium soy sauce*
- Mirin
- Sesame seeds (optional for Honey-Teriyaki Salmon)
- Vanilla extract
- Bay leaves
- Balsamic vinegar
- Dijon mustard
- Maple syrup
- Oregano
- Light Italian dressing (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small box butter
- 1 wedge fresh Parmesan cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 (15-ounce) container part skim ricotta (I like Polly-O)
- 1 (8-ounce) bag part skim shredded mozzarella (I like Polly-O)
- 1 (8-ounce) bag reduced fat shredded cheddar (I like Sargento)
Frozen
- 1 (16-ounce) bag corn
Canned and Jarred
- 1 (14-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can white beans
- 1 (15-ounce) and 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (28-ounce) can diced tomatoes
- 1 (32-ounce) carton beef stock
- 1 small jar chunky mild salsa
- 1 (15-ounce) can reduced sodium chicken (or vegetable) broth
- 1 small jar unsweetened apple sauce
- 1 (4.5-ounce) tube OR 1 (8-ounce) can no salt added tomato paste
- small jar marinara sauce
Misc. Dry Goods
- 1 bag chopped walnuts or pecans (you need about 5 ounces)
- Baking soda
- 1 box/bag light brown sugar
I love these plans!! Please keep making them – they take the guess work out of my week! The only thing I would love is if they used some of the recipes that are in the cookbooks I purchased from you (I have all 3) 🙂
I love your meal plans. They are so great and I have been using them for the past few months. It has made my week of menu planning and grocery shopping so much easier! I”m also trying things I wouldn’t always eat and I’ve been pleasantly surprised! Please keep them coming! It’s also really encouraged my love of cooking!
I just want to say thank you for offering these meal plans. I ran across your site last month, and have followed two weeks’ of your plans so far – they are great! We are a family of just 2 and a sometimes a third adult, but we just drop a meal or two during the week so we don’t get overrun with leftovers. I really appreciate the shopping list, which I can go thru and cross items off if I already have them or we don’t eat them (like mushrooms).
I’ve been following your site off and on for a few years now and I just realized you posted these meal plans. I am so happy you did! This makes my life and eating healthy so much easier, thank you thank you thank you! You have the best recipes that are healthy, easy, and delicious!
I have been using your recipes for about 2 years now. I have all your cookbooks except the new one. I have NEVER made a recipe that I didn’t like.
Now, I’m new to menu planning and batch cooking. Your menu plans are a great place for me to start ( and probably never leave!)
Thanks for all you do! Keep up your great work! And menu plans!
Please keep posting these plans. Everything I make from your site is delicious.
I love your recipes! Now I’m going to buy your cookbooks and meal plans for Christmas gifts.
Lifetime WW and couldn’t have gotten this far without your help.
Thank you
Kim
I just found out about your website a week ago. I love it and used it to help plans this weeks menu. I liked it so much I already shared the address with two other people. Please keep this up as long as you can because it is wonderful. Thanks
I just want to tell you how much I LOVE your weekly meal plans. I track macros, and your menus with all the nutrition info there have saved my family more times than I can count. I am sure it takes a lot of work, and I just had to let you know that there are probably tons of people like me who never comment but are OBSESSED with what you do! Thank you!!
Please continue to make the meal plans. they are very helpful for me. i tend to get stuck in the same recipe rut and this helps spice things up.
I absolutely LOVE your meal plans and often use them for clients who are stuck on ideas and have gotten nothing but positive feedback. I am sure I have referred many people your way!! À huge thank you for putting all the stuff together!!
Love your menu plans! If I don’t use a recipe itself I use it for a guide of what I might make. Helps me keep my food in check and make a menu plan fast. I find I spend way to much time menu planning without you! Thank you for helping me make healthy choices.
This looks like a great plan! I’ve got most items plugged in to Walmart Grocery pick up, and I’ll stop at my local produce store for the fruits and veggies. I printed out the menu and now am ready to start a week of good eating. Thank you for posting these menus and doing all the planning work. Now I just have to do the cooking 🙂
So excited to try this meal plan. Everything sounds delicious
I look forward to your wonderful meal plans every Sunday morning. My husband and I are retirees (seniors) trying to stay healthy by eating well. Last night I made your Baked Potato Soup using cauliflower and chicken broth combined with potatoes and milk to cut calories, and it was so good! I did not have bacon on hand, but just the sour cream and shredded cheese worked fine. I especially like the flexibility of the meal plans and the “wiggle room”!
Your meal plans and shopping lists are my go to when my motivation waivers. They help me to plan, which is a key tool for staying on track.
My family loves, loves, loves your recipes. Both my husband and I have lost weight before using your meal plans which are a lifesaver for us. Thank you for all the effort you put into making these wonderful and delicious meals for us to enjoy!
New to this site…very much looking forward to your meal plans!
I love these meal plans of yours! I love looking at the pictures and would love if you’d just reference the recipe names just under the montage photo. Sometimes I pick recipes only by the photo! Thanks!
Yes I am using these plans! I would love a grocery list that is broken into two trips if at all possible. I don’t like the idea of buying produce, meat, fish etc a week out