posted December 3, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.
7-Day Healthy Meal Plan
As the holidays approach, life seems to get so busy, especially during the week. If your having a tough time planning and cooking during the week, you can use this incredible tool in Relish+ to adjust my already made meal plan. It allows you to delete meals you may not have time to make or increase the serving sizes to make a double a batch of something you’d like to have leftover for the next day or to freeze for later.
I’ve partnered with Relish+ to bring you new, exclusive weekly Skinnytaste Meal Plans and a library of my 7-Day Healthy Meal Plans that are all fully customizable. You can swap out recipes or adjust servings and your shopping list updates as you go. Watch this video to see how to edit and save this week’s meal plan using Relish+.
A note about WW Personal Points:
Lots of you are asking if I will be including the new WW Personal points on my recipes, and for now I am not sure how I can since everyone’s points are different. But for now I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). I am hoping to find a solution for adding points as I know many of you like to glance ahead at points before making something.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!
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. 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!
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
NOTE: THIS POST CONTAINS AFFILIATE LINKS.
MONDAY (12/6)
B: Huevos Pericos with 1 ounce avocado
L: Turkey Club with 8 baby carrots
D: Heather’s Buddha Bowl
Total Calories 1,068*
TUESDAY (12/7)
B: LEFTOVER Huevos Pericos with 1 ounce avocado
L: Turkey Club with 8 baby carrots
D: Turkey Enchilada Stuffed Poblanos Rellenos with Chipotle’s Cilantro Lime Rice
Total Calories 1,123*
WEDNESDAY (12/8)
B: Savory Cottage Cheese Bowls
L: Greek Chickpea Salad (½ recipe)
D: Lasagna Soup with a green salad**
Total Calories 913*
THURSDAY (12/9)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Greek Chickpea Salad (½ recipe)
D: Chicken and Mushrooms in a Garlic White Wine Sauce with Broccoli and Orzo
Total Calories 889*
FRIDAY (12/10)
B: 2 hard-boiled eggs and an orange
L: BLT with Avocado and 8 baby carrots
D: Drunken Style Noodles with Shrimp
Total Calories 1,013*
SATURDAY (12/11)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: BLT Salad with Avocado
D: DINNER OUT!
Total Calories 460*
SUNDAY (12/12)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Easy Wonton Soup with Spicy Garlic Edamame
D: Pork Chops with Dijon Herb Sauce with Homemade Rice Pilaf and Wilted Baby Spinach with Garlic and Oil
Total Calories 888*
*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, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 2 medium oranges
- 3 medium limes
- 1 medium lemon
- 2 (6-ounce) containers fresh berries (Any variety. Can sub 1 ½ cups frozen berries in Sheet Pan Pancakes, if desired)
- 2 large heads garlic
- 1 (2-inch) piece fresh ginger
- 5 Persian cucumbers (or 2 large English)
- 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 4 large poblano peppers
- 1 medium red bell pepper
- 1 medium green bell pepper
- 4 heads baby bok choy
- ¾ pound sliced white mushrooms
- ¼ pound shiitake mushrooms
- 2 ½ pounds broccoli florets
- 1 small bag baby carrots
- 1 medium butternut squash (or 2 cups pre-cut)
- 2 large bunches scallions
- 1 medium bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh oregano (can sub fresh parsley or basil in Greek Salad, if desired)
- 1 (1-pound) bag/clamshell fresh baby spinach
- 1 (5-ounce) bag/clamshell mixed greens
- 1 large head Romaine lettuce
- ½ small head iceberg lettuce (can sub 4 romaine leaves in Turkey Club, if desired)
- 5 medium Roma tomatoes
- 1 medium PLUS 1 large vine-ripened tomatoes
- 2 dry pints cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 2 packages center-cut bacon
- 6 ounces sliced deli turkey breast (I like Boar’s Head)
- ¾ pound 93% lean ground turkey
- 1 pound (8) chicken breast tenderloins
- 14 ounces raw sweet Italian chicken sausage
- 1 pound large peeled and deveined shrimp
- 1 ½ pounds (4) bone-in pork chops
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 box 10 minute instant brown rice (such as Uncle Ben’s)
- 1 small package long grain or basmati rice
- 1 package lasagna noodles
- 1 package angel hair spaghetti
- 1 package orzo pasta
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour (can use all all-purpose flour in Sheet Pan Pancakes, if desired)
- 1 (8-ounce) package thick wide rice noodles
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Adobo seasoning salt (can sub kosher salt in Huevos Pericos, if desired)
- Mexican hot chili powder
- Cumin
- Cayenne pepper
- Light mayonnaise
- Oregano
- Bay leaves
- Light vinaigrette dressing
- Oyster sauce*
- Fish sauce
- Sriracha sauce
- Regular or reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Vanilla extract
- Honey
- Pure maple syrup
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 (8-ounce) package shredded Colby-Jack cheese blend
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 box regular or unsalted butter
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 block fresh feta cheese
- 1 small wedge fresh parmesan cheese
- 1 (8-ounce) container milk (your choice)
- 1 (16-ounce) container plain nonfat yogurt
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (29-ounce) can tomato sauce
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 (14.5-ounce) can reduced chicken broth
- 1 jar marinara (or ingredients to make your own)
- 1 small jar Kalamata or Gaeta olives
- 1 can/jar chipotle chilis in adobo
Frozen
- 1 package mini wontons (I like Trader Joe’s Chicken Cilantro)
- 1 large bag edamame in pod (you need 5 cups)
Misc. Dry Goods
- 1 small package chopped pecans (if buying from bulk bin, you need ¼ cup)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package dark brown sugar
- 1 small package granulated sugar
- 1 bottle white wine
- Baking powder
- Baking soda
*You can buy gluten free, if desired
