posted April 22, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
I found a proverb that says ” No matter how long the winter, spring is sure to follow”. I believe this is talking about much more than just seasons, but right now I will happily just take new blooms, sunshine and warmer weather! Some of my favorite spring recipes combine fresh ingredients and simplicity! What could be better? Check out my Spring Pea Soup with Fresh Herbs, BBQ Chicken Salad and Greek Chickpea Salad for some easy options!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
If Budget Friendly isn’t your bag, you want more flexibility and/or the ability to adjust the 7-day Plan, you have dietary restrictions, want to meal prep, need quick weekday dinners, then check out the 100+ Skinnytaste meal plans available in Relish+. Cheers to making life easier and healthier, one meal at a time!
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (4/25)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: Antipasto Salad
D: Balsamic Roasted Veggie and White Bean Pasta
Total Calories: 961*
TUESDAY (4/26)
B: Overnight Oats in a Jar
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta
D: Skillet Ground Turkey Taco Cauliflower Rice with Quick and Delicioso Cuban Style Black Beans
Total Calories: 986*
WEDNESDAY (4/27)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta
D: Beef, Tomato and Acini de Pepe Soup with a green salad**
Total Calories: 1,064*
THURSDAY (4/28)
B: Overnight Oats in a Jar
L: LEFTOVER Beef, Tomato and Acini de Pepe Soup with LEFTOVER green salad
D: One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 918*
FRIDAY (4/29)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: LEFTOVER Beef, Tomato and Acini de Pepe Soup with LEFTOVER green salad
D: Garlic Shrimp with Instant Pot Risotto with Prosciutto, Peas and Herbs
Total Calories: 1,167*
SATURDAY (4/30)
B: Peanut Butter Oatmeal Protein Cookies
L: Pepperoni Pizza Bites #
D: DINNER OUT
Total Calories: 590*
SUNDAY (5/1)
B: Breakfast Pizza
L: Tomato Tuna Melts (recipe x 2)
D: General Tso’s Chicken with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,084*
*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.
**Green salad includes 9 cups mixed greens, 3 scallions, 3/4 cup each: tomatoes, carrots, cucumbers, chickpeas and generous ⅓ cup light vinaigrette. Set aside 2 servings (undressed) for lunch Thurs/Fri.
# Double dough for Breakfast Pizza on Sunday.
Shopping List
Produce
- 1 (12-ounce) container fresh strawberries
- 1 (1-pound) container fresh blueberries
- 2 (6-ounce) containers fresh blackberries or raspberries
- 3 medium bananas
- 1 medium lime
- 1 small (5-ounce) Hass avocado
- 1 large cucumber
- 1 medium zucchini
- 1 medium yellow squash
- 4 medium red bell peppers
- 2 pounds broccoli florets
- 1 medium head cauliflower (or 4 cups “riced”)
- 2 medium heads garlic
- 1 large shallot
- 1 (1-inch) piece peeled fresh ginger
- ½ pound sliced mushrooms
- 1 small bunch celery
- 2 large carrots
- 1 ½ pounds (3 large) Russet or New potatoes
- 1 medium bunch scallions
- 1 small head Romaine lettuce
- 1 small bunch baby spinach
- 1 (1-pound) container mixed baby greens
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh rosemary
- 2 dry pints cherry or grape tomatoes
- 4 large vine-ripened tomatoes
- 1 small PLUS 1 medium red onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 small package turkey pepperoni
- 1 small package prosciutto
- 1 small package center-cut bacon
- 1 pound Italian chicken sausage
- 1 pound 93% lean ground turkey
- 1 pound 90% lean ground beef
- 1 ¼ pounds large peeled and deveined shrimp
- 1 pound boneless, skinless chicken breasts
Grains*
- 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package fusilli pasta
- 1 package acini de pepe pasta
- 1 small package Arborio rice
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package quick oats
- 1 small package unbleached all-purpose or white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Red wine vinegar
- Balsamic vinegar
- Dijon mustard
- Dried Italian herb blend
- Crushed red pepper flakes
- Cumin
- Garlic powder
- Chili powder
- Paprika
- Oregano
- Cinnamon
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Bay leaves
- Light vinaigrette dressing (or make your own with ingredients in list)
- Vanilla extract
- Light mayonnaise
- Sriracha sauce
- Hoisin
- Toasted sesame oil
- Sesame seeds
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 medium wedge fresh Parmesan (or Parmigiano Reggiano) cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)
- 1 package sliced cheddar cheese
- 1 (6-ounce) container 2% cottage cheese (I like Good Culture)
- 1 (8-ounce) container unsweetened almond milk (or skim, soy, etc.)
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
Canned and Jarred
- 1 small jar pitted green or black olives
- 1 small jar pepperoncini
- 1 small jar roasted red peppers
- 1 small jar Giardiniera (I use Victoria)
- 1 small jar pesto (I like Delallo, or ingredients to make your own)
- 1 small jar marinara or pizza sauce
- 1 (8-ounce) can tomato sauce
- 1 (28-ounce) can crushed or diced tomatoes
- 1 small jar salsa
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 2 (5-ounce) cans solid white tuna in water
- 1 small jar peanut (or other nut/seed) butter
- 1 (32-ounce) carton low or reduced sodium chicken broth
- 1 (32-ounce) carton beef stock
Frozen
- 1 small package petite peas
Misc. Dry Goods
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package vanilla protein powder (I like Orgain)
- 1 bottle dry white wine
- 1 small package sugar free chocolate chips (such as Lily’s)
- Baking powder
- Cornstarch
*You can buy gluten free, if desired
