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

**google doc