posted December 2, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas 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 love to bake- so does my mom and my aunt and I am so glad that not only do both my daughters love to bake- but that they love to bake together!! Those are memories that will last a lifetime! As Christmas and holiday season start to draw near, so do cookie swaps, gingerbreads and one of my favorites- Cranberry Bliss Bars! Or try these chocolate pistachio biscotti. Here is a fun holiday project to do with your kids (young or old!), DIY Gingerbread Tree Ornaments! I promise your house will smell amazing!!
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!)
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 (12/5)
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,181*
TUESDAY (12/6)
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Shrimp Scampi Tacos with Caesar Salad Slaw with Cauliflower Leek Soup
Total Calories: 1,030*
WEDNESDAY (12/7)
B: Pineapple Chia with Cottage Cheese
L: Taco Salad Meal Prep
D: Air Fryer Chicken Thighs with Mediterranean Quinoa Salad and String Beans with Garlic and Oil
Total Calories: 1,066*
THURSDAY (12/8)
B: High-Protein Zucchini Omelet
L: Taco Salad Meal Prep
D: Instant Pot Spaghetti with Meat Sauce and a green salad**
Total Calories: 1,096*
FRIDAY (12/9)
B: PB & J Yogurt
L: Tuna Egg Salad over 2 cups arugula
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,084*
SATURDAY (12/10)
B: PB & J Yogurt (recipe x 4)
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (recipe x 2)
D: DINNER OUT
Total Calories: 514*
SUNDAY (12/11)
B: Cottage Cheese Egg and Sausage Frittata over 2 cups arugula
L: LEFTOVER Slow Cooker Minestrone Soup with LEFTOVER Everything Parmesan Crisps
D: Chicken and Andouille Sausage Stew with ½ cup brown rice
Total Calories: 966*
*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 6 cups mixed greens, 2 scallions and 1/2 cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.
Shopping List
Produce
- ½ pound seedless grapes
- 1 small pineapple
- 3 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 1 small cucumber
- 1 large English cucumber
- 3 medium zucchini
- 1 small green bell pepper
- 1 small red bell pepper
- 1 large package mini rainbow peppers
- 1 pound green beans
- 1 medium head cauliflower
- 1 pound broccoli florets
- 1 large head garlic
- 1 (1-inch) piece fresh ginger
- 3 medium carrots
- 2 pounds (4 medium) sweet potatoes
- 1 small bunch celery
- 1 bunch (3-4) leeks
- 2 medium bunches scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil (can sub 2 teaspoons dry in Minestrone Soup, if desired)
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed greens
- 2 medium heads Romaine lettuce
- 1 small bunch Lacinato kale
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium red onions
- 2 small yellow onions
Meat, Poultry and Fish
- 2 pounds 93% lean ground turkey
- 1 link Italian chicken sausage
- 1 package chicken or turkey andouille sausage
- 1 package center-cut bacon (optional topping for Cauliflower Soup)
- 2 ½ pounds (10) bone-in chicken thighs
- ¾ pound (4) chicken drumsticks
- 1 pound peeled and deveined jumbo
- 1 pound (4) wild salmon filets
Grains*
- 1 medium package dry brown rice (or 7 cups pre-cooked)
- 1 small package dry quinoa
- 1 package small pasta (such as ditalini)
- 1 package whole wheat spaghetti (I like Delallo)
- 1 small package unbleached all-purpose flour
- 1 small package corn tortillas (you need 8)
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)
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Chipotle chili powder
- Paprika
- Oregano
- Coriander
- Crushed red pepper flakes
- Herbs de Provence (can sub ½ teaspoon oregano in Air Fryer Chicken Thighs, if desired)
- Dijon mustard
- Light vinaigrette dressing (or make your own with ingredients in list)
- Mayonnaise
- Sesame oil
- Toasted sesame seeds
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Distilled vinegar
- Bay leaves
- Dried minced onion
- Dried minced garlic
- Poppy seeds
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box unsalted butter
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small container feta cheese
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container plain yogurt
- 1 (16-ounce) tub low fat cottage cheese (I love Good Culture)
- 1 (8-ounce) bottle/can unsweetened pineapple juice
- 1 small container Pico de Gallo (or ingredients to make your own)
Canned and Jarred
- 1 (15-ounce) can white beans
- 1 (15-ounce) can black beans
- 1 (28-ounce) can petite diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 small jar mild salsa
- 1 (25-ounce) jar marinara or pomodoro sauce (I like Delallo)
- 1 small jar/can chipotle peppers in adobo
- 1 small jar/can anchovy filets
- 2 (32-ounce) cartons reduced sodium chicken or vegetable broth
- 1 small jar kalamata olives
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced-fat peanut butter
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 4 tablespoons)
- 1 small package unsalted peanuts (if buying from bulk bin, you need about 2 tablespoons)
- 1 small package brown sugar
- 1 small package granulated sugar
*You can buy gluten free, if desired
