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®.
Hoping everyone on the east coast stays safe! Tomorrow I will be sharing a FREE 40-page bonus pack for anyone who pre-orders my new cookbook Skinnytaste One and Done, so look out for out!
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 (9/17)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Baked Broccoli Macaroni and Cheese (8)
Totals: Freestyle™ SP 13, Calories 923*
TUESDAY (9/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Zucchini Chicken Enchilada Roll Ups (5) with 1 tablespoon sour cream (1)
Totals: Freestyle™ SP 19, Calories 807*
WEDNESDAY (9/19)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 9, Calories 844*
THURSDAY (9/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: LEFTOVER Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 14, Calories 855*
FRIDAY (9/21)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 9, Calories 934*
SATURDAY (9/22)
B: Easy Bagel Recipe** (3) with 2 tablespoons light cream cheese (3), sliced tomato (0) and sliced red onion (0)
L: Chicken Salad with Avocado (4)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 485*
SUNDAY (9/23)
B: Bacon Egg and Avocado Breakfast Sandwich (6)
L: Greek Turkey Meatballs (5) with Tzatziki (0) and Heirloom Tomato Salad (2)
D: Slow Cooker Pork Carnitas ***(3) with 2 corn tortillas (3) and 1 ounce sliced avocado (1)
Totals: Freestyle™ SP 20, Calories 1,074*
*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.
**Double recipe for use in Sunday breakfast.
***Freeze any leftover you/your family won’t eat
Shopping List:
Produce
- 1 medium head iceberg lettuce
- 2 medium apples (any variety)
- 3 medium pears (any variety)
- 1 (6-ounce) container fresh berries (your choice)
- 20 mini sweet rainbow peppers
- 2 medium heads garlic
- 2 pounds broccoli florets
- 2 small (4-ounce) and 1 medium (5-ounce) Hass avocado
- 1 small and 1 medium lemon
- 1 (2-inch) piece fresh ginger
- 1 medium and 2 large zucchini
- 1 small bunch scallions
- 1 large bunch/container fresh basil
- 1 small cucumber
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 small bunch fresh spearmint (can sub extra 2 tablespoons fresh parsley, if desired)
- 1 small red onion
- 2 small yellow onion
- 5 small and 3 large vine-ripened tomatoes
- 5 medium heirloom tomatoes
- 1 small bunch cilantro
Meat, Poultry and Fish
- 6 ounces (about 12 slices) organic chicken or turkey breast
- 1 package center cut bacon
- 2 ½ pounds trimmed, boneless pork shoulder blade roast
- 4 (4 ounce) wild salmon filets
- 2 pounds 99% lean ground turkey
- 1 ¼ pounds 93% lean ground turkey
- 2 rotisserie chickens*
*You need only the breast meat from both. You can use the dark meat for homemade broth or freeze for future use. Alternatively, you can buy 2 pounds of raw chicken breast and cook it for use in Zucchini Chicken Enchilada Roll Ups and Basil Chicken and Tomato Salad)
Grains
- 1 package unbleached all-purpose or whole wheat flour**
- 1 package high fiber elbow pasta (like Ronzoni Smart Taste)**
- 1 container seasoned whole wheat breadcrumbs**
- 1 package (8) corn tortillas
- ½ loaf whole grain bread**
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)
- Mayonnaise (I love Sir Kensington)
- Honey
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Sesame oil
- Reduced sodium soy sauce**
- Unseasoned rice vinegar
- Hot chili powder
- Chipotle chili powder
- Toasted sesame seeds
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Red pepper flakes (optional, for Breakfast Sandwich)
- Sazon
- Dry Adobo seasoning (I use Goya)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small wedge fresh Parmesan
- 1 (8-ounce) bag shredded reduced fat sharp cheddar
- 1 small tub light cream cheese
- 1 small box butter
- 1 pint skim milk
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small tub light sour cream
- 1 (6-ounce) plus 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield Farm)
Canned and Jarred
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree
- 1 small jar Kalamata olives
- 1 (7-ounce) can chipotle chilis in adobo
- 1 (4.5-ounce) can chopped green chilies
- 1 (32-ounce) box plus 1 (15-ounce) can reduced sodium chicken (or vegetable) broth
- 1 (28-ounce) tomato sauce
Misc. Dry Goods
- 1 small bag crushed walnuts
- 1 small bag/box brown sugar
- Baking powder
**Can sub gluten-free, if desired
