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 you’re all having a great weekend! Today is my birthday, I woke up to my 8 year old bringing me coffee in bed, does it get better that that? I am also pumped that this Tuesday (Oct 9) is the big day!! Skinnytaste One and Done Cookbook will arrive at your door if you pre-ordered!!
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 (10/8)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1)
D: ¾ cup Potato Leek Soup (5) with a green salad* (0) with 2 tablespoons light vinaigrette (2)
Totals: Freestyle™ SP 16, Calories 953**
TUESDAY (10/9)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 14, Calories 1,067**
WEDNESDAY (10/10)
B: Avocado Toast with Sunny Side Egg (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1) and 1 ounce avocado (1)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4) over ¾ cup brown rice (5)
Totals: Freestyle™ SP 19, Calories 1,073**
THURSDAY (10/11)
B: Avocado Toast with Sunny Side Egg (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1) and 1 ounce avocado (1)
D: Cajun Chicken Pasta on the Lighter Side (7)
Totals: Freestyle™ SP 17, Calories 955**
FRIDAY (10/12)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3) and 1 sliced tomato (0)
L: LEFTOVER Cajun Chicken Pasta on the Lighter Side (7)
D: Shrimp Cakes (5) with Skinny Garlic Mashed Potatoes (5)
Totals: Freestyle™ SP 20, Calories 1,024**
SATURDAY (10/13)
B: Pumpkin Banana Pecan Bread*** (4) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (Recipe x 2) (4) with an apple (0)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 524**
SUNDAY (10/14)
B: Pumpkin Banana Pecan Bread (4) with 1 cup mixed berries (0)
L: Houston’s Grilled Chicken Kale Salad with Peanut Vinaigrette (Recipe x 2) (7)
D: Pasta with Butternut Squash Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 20, Calories 1,002**
*Green salad includes 6 cups romaine, ½ cup carrots, ½ cup tomatoes 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.
***Freeze any leftover you/your family won’t eat
Shopping List:
Produce
- 5 medium ripe bananas (the riper the better!)
- 4 apples (any variety)
- ½ small head red cabbage
- ½ small head green cabbage
- 4 medium leeks
- 1 medium mango
- 8 ounces sliced or whole white mushrooms
- 1 (1-pound) butternut squash
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 medium Russet potatoes
- 1 large head (6 cups chopped) Romaine lettuce
- 1 medium cantaloupe
- 2 pounds fresh berries (your choice)
- 1 large bunch (8 cups chopped) kale
- 1 large English cucumber
- 1 medium carrot
- 1 small bag shredded carrots
- 2 medium heads garlic
- 1 small and 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch/container fresh mint
- 1 medium bunch cilantro
- 1 small bunch fresh Italian parsley
- 1 (2-inch) piece fresh ginger
- 1 small (4-ounce) Hass avocado
- 1 small bunch baby spinach
- 2 medium limes
- 1 small and 1 medium lemon
- 1 medium red onion
- 1 small yellow onion
- 1 large white onion
- 1 medium shallot
- 5 medium vine-ripened tomatoes
- 1 small bunch/container fresh sage
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound peeled, deveined, tail-off jumbo shrimp
- 1 pound chicken breast tenders
- 11 ounces (4 links) spicy chicken Italian sausage
- 1 pound skinless cod or halibut filet
- 1 pound 93% lean ground beef
Grains
- 1 small container quick oats*
- 1 package all-purpose flour*
- 1 container whole wheat panko breadcrumbs*
- 1 package (8) corn tortillas
- ½ loaf whole grain sliced bread*
- 1 (16-ounce) package small pasta (such as ditalini or penne)*
- 1 (16-ounce package linguine*
- 1 bag dry brown rice (or 3 cups par-cooked)
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)
- Cumin
- Chili powder
- Paprika
- Garlic powder
- Light vinaigrette dressing (or make your own with ingredients in list)
- Smoked paprika
- Mustard powder
- Cayenne pepper
- Oregano
- Bay leaves
- Red wine vinegar
- Cajun seasoning
- Hot sauce (optional, for Avocado Toast and Shrimp Cakes)
- Light mayonnaise
- Dijon mustard
- Old Bay seasoning
- Pumpkin pie spice
- Cinnamon
- Vanilla extract
- Peanut oil
- Toasted sesame oil
- Unseasoned rice wine vinegar
- Reduced sodium soy sauce*
- Raw honey
- Sesame seeds
- Shichimi Togarashi (Japanese 7 Spice Blend)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 block reduced fat cheddar cheese
- 1 small wedge Parmesan cheese
- 1 small box (salted) butter
- 1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes and Butternut Pasta, if desired)
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container skim milk
- 1 (8-ounce) tub light sour cream
- 1 (8-ounce) block reduced fat cream cheese
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can pumpkin puree
- 1 (32-ounce) box chicken (or vegetable) stock
- 1 (15-ounce) can black beans (I prefer Goya)
- 1 (15-ounce) can reduced-sodium black beans
- 1 (10-ounce) can diced tomatoes with green chilies
- 1 (15.5-ounce) can reduced sodium chicken (or vegetable) broth
- 1 (8-ounce) can tomato sauce
- 1 small jar unsweetened apple sauce
Misc. Dry Goods
- 1 small bag chopped pecans
- 1 light beer (I used Corona, or can sub ¾ cup reduced sodium beef broth in Beef Chili if desired)
- Baking soda
- 1 small box/bag light brown sugar
- 1 small container roasted, salted peanuts
- 1 small package granulated sugar*Can sub gluten-free, if desired
Love your meal plans! I bought the Kindle version of your new cookbook & loved it so much I just ordered the hard copy on Amazon!!! So many amazing recipes that I can’t wait to try!
Loving your meal plans, please keep them coming.
I LOVE your recipes. I’m sitting here reading your new cookbook. I also love your weekly menus. Thanks for all you do. And Happy Birthday!
Wow this was GREAT! Ever since I made the switch to Apple Cider Vinegar I can’t go back! I highly recomend this to anyone who is having trouble losing weight, check it out!
I have been using these meal plans for the last 4 weeks and I absolutely love it! Thank you for all your effort putting them together with the grocery list! These make my life so much easier and the food and recipes are amazing! I have been doing this concurrently with WW and I have been killing it weight loss wise and I still get to eat pasta and that is all you! Thank you soooooo mcuh!
So happy to hear that!
First time following your menu. So far, it’s really good and save lots of time! Thank you!
It’s be great if you could suggest vegetarian recipes for Meatless Mondays.
Crispy Togarashi Chicken with Sesame Cucumber Relish is AMAZING! Thank you so much for sharing!
I made the pasta with butternut squash Monday night and ate the leftovers last night. It’s definitely a keeper. My guy really liked it too. I’m going to add more spinach next time just because I like the stuff.
Gina… you are amazing! I pre-ordered your cookbook last week. It came yesterday and everything looks super amazing! I have all of your cookbooks but this one might just be my most favorite!
Gina – thank you so much for taking the time to meal plan for us and create grocery lists. This is my first week to use both – and what a time saver! I’m so busy with work (which I love), so having a little extra help with meal plans sure helps me stay on track with healthy eating for me and my family. And that grocery list – wow! I have all three of your books – they’re all delightful. Keep going! 🙂
amazing! Keep them coming.
Hi Gina,
I received my book yesterday… recipes sound delicious.and I can’t wait to start making them. However, I checked your website under cookbooks to find the WW freestyle points. I see SP but not the Freestyle points. Am I looking in the wrong place? Thank you… I enjoy your blog and thank you for making all these wonderful recipes available to us.
All the SP for the cookbooks have been updated to reflect the Freestyle program. Hope you enjoy the book!
This is awesome but where is the grocery list?
Under the calendar.
Congratulations Gina! The third addition to my Skinnytaste trio of cookbooks arrived on my doorstep today! Yippee!!! I am so excited to start cooking my way through it à la ‘Julie and Julia’…only it will be ‘Jenn and Gina…Mastering the taste of skinny cooking’. The pictures are beautiful…every recipe you share is delicious…and best of all…ALWAYS work! Celebrate another wonderful achievement, and thank you for sharing your culinary creativity and healthfulness with us. Xo
OMG !!! Got your cookbook today and I LOVE IT , thank you. You did it again. The pictures are great and so many recipes I want to cook.
I’m so excited, got my cookbook today at lunch!!! I pre-ordered in March so it was a LONG time coming. Looks great, can’t wait to start cooking. Great Job Gina and happy belated birthday!!! Did I say how excited I am!!!!!!
Thanks Colleen! Hope you enjoy it!
Love all the plans! Thanks for sharing!
Love this but I am a little confused. On Monday, 10/8 you have listed for dinner: D: ¾ cup Potato Leek Soup (5). When I click on the recipe, the recipe says that 1 1/2 cups is a serving at 3 FSP????? Looking forward to testing this menu out! Thanks!
Its 1 1/2 cups, sorry
thank you!!!!!! and happy belated birthday!!!!! Love the new cookbook!!!!!
Keep doing it! It’s so organized and amazing! I know how extensive and time consuming meal planning and calculating is and can appreciate the ideas and simplicity of printing!
Also, is the serving size off on the potato leek soup? The recipe says a serving is 1.5 cups and 3 SP, but here you have that .75 cups is 5 SP. also, 3/4 cup of soup is not much of a dinner!
sorry type 1 1/2 cups
Trying this out this week! I’m so excited!
I use these every week! Thank you so much.
This is the second meal plan I have printed and used. Only two or three recipes at a time. Love trying new things. Thanks so much for all your hard work
Love these meal plans. They help me. Meet my goals without making the same meals everyday!
I love the plans! Thanks for sharing them!
Can’t wait to go grocery shopping!!! This is the first time that I will be doing this. Already on WW and I am looking for new food ideas and this week’s menu is just what I have been searching for. Thank you ?
Happy Birthday! And thank you so much for these meal plans. I love them.
Gina,
Thank you so very much for your weekly meal plans. They are sooooooo helpful to me!
This week is extra yummy. I can’t seem to find the shopping list link. Could you please point me to it? Thank you!!