A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®.

Part of my weekend routine is food shopping and meal prepping recipes ahead to save time during the week. A time saving staple is making a batch of hard-boiled eggs for quick breakfast on the go, or to add to salads.

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (9/2)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Inside Out Turkey Cheeseburgers (8) with Summer Macaroni Salad with Tomatoes and Zucchini (3)

Totals: Freestyle™ SP 19, Calories 948*

TUESDAY (9/3)
B: Overnight Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Spaghetti Squash Enchilada Bowls (3) with Quick Mexican Brown Rice (5)
Totals: Freestyle™ SP 23, Calories 955*

WEDNESDAY (9/4)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: General Tso’s Chicken (5) with Cauliflower “Fried Rice” (1)

Totals: Freestyle™ SP 14, Calories 884*

THURSDAY (9/5)
B: Overnight Oats with Figs and Honey** (7)
L: BLT Salad with Avocado (5) and 2 ounces multigrain baguette (3)
D: Lasagna Soup (7)

Totals: Freestyle™ SP 22, Calories 864*

FRIDAY (9/6)
B: 2 hard-boiled eggs (0) and 1 cup cantaloupe (0)
L: LEFTOVER Lasagna Soup (7)
D: Flounder Piccata (4) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0)

Totals: Freestyle™ SP 16, Calories 949*

SATURDAY (9/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Salad (5)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 506*

SUNDAY (9/8)
B: Freezer Breakfast Burritos** (4) with 1 cup mixed berries (0)
L: Peach Arugula Salad (3)
D: Baked Chicken Cordon Bleu (3) with Summer Tomato Salad (1)
Totals: Freestyle™ SP 11, Calories 924*

*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.
**Prep oats the night before.
***Freeze any leftover you/your family won’t eat

**google doc

Shopping list:

Produce

• 1 medium cantaloupe
• 2 small spaghetti squash
• 2 medium fresh figs
• 2 small bananas
• 3 medium peaches
• 1 medium mango
• 1 pound asparagus
• 1 medium head cauliflower
• 3 (6-ounce) clamshells fresh berries (your choice)
• 2 pounds (4) medium Yukon gold potatoes
• 1 (1-inch) piece fresh ginger
• 2 small jalapenos
• 1 medium ear of corn
• 1 small and 1 medium head garlic
• 1 medium (5-ounce) Hass avocado
• 1 large head Romaine lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small head Iceberg lettuce
• 2 medium bunches scallions
• 1 medium bunch fresh Italian parsley
• 1 medium bunch fresh basil
• 1 large bunch fresh cilantro
• 1 medium zucchini
• 2 small red bell pepper
• 1 small yellow bell pepper
• 2 dry pints grape or cherry tomatoes
• 6 large medium heirloom or beefsteak tomatoes
• 6 Roma or plum tomatoes
• 1 small and 1 large red onion
• 1 small and 1 medium yellow onion
• 2 medium lemons
• 2 medium limes

Meat, Poultry and Fish

• 1 large package center-cut bacon (you need 18 slices)
• 1 pound 93% lean ground turkey
• 1 pound (2) boneless, skinless chicken breast
• 14 ounces sweet Italian chicken sausage
• 17 ounces (4) flounder filets
• 2 ¼ pounds (12) thin cut boneless, chicken breasts
• 6 slices (5 ounces total) sliced lean deli ham

Grains*

• 1 large (8-ounce) multigrain baguette
• 1 package 100 calorie whole wheat hamburger rolls (I like Martins)
• 1 (1-pound) package elbow pasta
• 1 package quick oats
• 1 small bag dry brown rice (or 4 cups pre-cooked)
• 1 package lasagna noodles
• 1 package seasoned bread crumbs
• 1 package dry quinoa (red or tri-color)
• 1 package (8-inch) low carb flour tortillas (I use Ole Xtreme Wellness)

Condiments and Spices

• Extra virgin olive oil
• Canola or vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Light mayonnaise
• Ketchup (optional, for Turkey Burgers)
• Yellow mustard (optional, for Turkey Burgers)
• Red wine vinegar
• Dijon mustard
• Oregano
• Garlic powder
• Raw honey
• Cumin
• Smoked paprika
• Cayenne pepper
• Regular or reduced sodium soy sauce*
• Sriracha sauce
• Hoisin
• Toasted sesame oil
• Sesame seeds
• Bay leaves
• Ginger
• Pure maple syrup
• Cinnamon
• Chili powder
• Turmeric
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat Mexican blend cheese (can sub 1 cup cheddar in Enchilada
  Bowls, if desired)
• 1 (8-ounce) bag shredded cheddar or pepper Jack cheese (can sub ¾ cup shredded Mexican blend
  in Burritos, if desired)
• 4 slices reduced fat cheddar cheese
• 1 package reduced fat Swiss cheese
• 1 small wedge fresh Parmesan cheese
• 1 small container part skim ricotta cheese
• 1 tub whipped or light butter
• 1 (8-ounce) tub light sour cream
• 1 quart unsweetened almond milk
• 1 (8-ounce) container skim milk

Frozen

• 1 small package peas and carrots
• 1 (12-ounce) bag strawberries

Canned and Jarred

• 1 (14-ounce) can enchilada sauce (or ingredients to make you own)
• 1 jar marinara sauce (or ingredients to make your own)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton low or reduced sodium chicken broth
• 1 (14.5-ounce) can chicken broth
• 1 small jar capers
• 1 (15-ounce) can no salt added black beans
• 1 small jar peanut (or almond) butter
• 1 small jar sliced pickles (optional, for Turkey Burger)

Misc. Dry Goods

• 1 small bag chopped walnuts or pecans
• 1 bottle dry white wine
• Cornstarch
• 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)

Non-Food Items

• Heavy duty foil

*You can buy gluten free, if desired