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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 WW points.
7 Day Healthy Meal Plan
For those who observe, I have many Lenten friendly recipes that will appeal to every palate. Some of my favorites are Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas, Roasted Sweet Potato Black Bean Bowls and family friendly Air Fryer Salmon Fish Sandwich. You can also check out my vegetarian or seafood recipes as well!
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
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (2/27)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,019*
TUESDAY (2/28)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Enchilada Turkey Meatloaf with Arroz Congri
Total Calories: 957*
WEDNESDAY (3/1)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Enchilada Turkey Meatloaf with LEFTOVER Arroz Congri
D: Chicken Divan, Lightened Up with Instant Pot Mashed Potatoes
Total Calories: 1,188*
THURSDAY (3/2)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Chicken Divan, Lightened Up with LEFTOVER Instant Pot Mashed Potatoes
D: Pizza Sausage Rolls with a green salad**
Total Calories: 1,187*
FRIDAY (3/3)
B: 4-Ingredient Flourless Banana Pancakes
L: Turkey Club Sandwich with 8 carrot sticks
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,187*
SATURDAY (3/4)
B: Banana Nut Protein Oats (recipe x 4)
L: Cabbage Soup with Chicken and Pork
D: DINNER OUT
Total Calories: 605*
SUNDAY (3/5)
B: Breakfast BLT Egg Sandwich (recipe x 4)
L: LEFTOVER Cabbage Soup with Chicken and Pork with Chickpea Salad with Cucumbers
D: Lomo Saltado (recipe x 2)
Total Calories: 996*
*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, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 5 medium bananas
- 1 medium lime
- 1 medium lemon
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small PLUS 2 large jalapenos
- 1 medium green bell pepper
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 large package mini bell peppers
- 2 ½ pounds broccoli florets
- 2 ¾ pounds Russet potatoes
- 2 large leeks
- 2 large bunches scallions
- 2 large cucumbers
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- 5 medium carrots
- 1 small head iceberg lettuce
- 1 medium green head cabbage
- 1 (1-pound) bag/clamshell mixed greens
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 3 medium vine-ripened tomatoes
- 1 large beef steak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium red onions
- 2 small yellow onions
Meat, Poultry and Fish
- 1 large package center-cut bacon
- 1 pound country-style boneless pork ribs
- 1 pound lean sirloin
- 2 ½ pounds boneless skinless chicken breasts
- 1 ½ pounds 93% lean ground turkey
- 2 raw Italian chicken sausage links
- 1 ½ pounds (4) wild salmon filets
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry long grain rice
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 package seasoned whole wheat breadcrumbs
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
- Apple cider vinegar
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Onion powder
- Garlic powder
- Bay leaves
- Oregano
- Light mayonnaise
- Sesame seeds
- Light vinaigrette dressing (or make your own with ingredients in list)
- Pure maple syrup
- Turmeric or achiote (optional, for color in Chicken and Cabbage Soup)
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 18-pack large eggs
- 1 small box butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small tub light sour cream
- 1 medium (at least 8 ounces) tub nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (8-ounce) bag shredded cheddar cheese (can sub 2 ounces Mexican cheese blend in Omelet Muffins, if desired)
- 1 (8-ounce) bag shredded Mexican blend cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) package sliced provolone or mozzarella cheese
- 1 (8-ounce) block or package shredded reduced fat Swiss cheese
- 1 (8-ounce) container low fat buttermilk
- 1 (8-ounce) container skim milk
- 2 (14-ounce) packages extra firm tofu
Canned and Jarred
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (15-ounce) can reduced sodium black beans
- 1 (4-ounce) can mild chopped green chilis
- 1 small can mild enchilada sauce (or ingredients to make your own)
- 1 small jar pizza sauce or marinara sauce
- 1 (14-ounce) can chicken broth
- 1 (6-ounce) can albacore tuna
- 1 small jar capers
Frozen
- 1 small package chopped spinach (can buy a small bunch of fresh spinach and sub a small
- handful in Omelet Muffins, if desired)
- 1 small package corn kernels
Misc. Dry Goods
- 1 small bottle dry sherry or white wine
- 1 small bottle brandy (you need 1.5 ounces but can omit from Chicken Soup if desired)
- 1 package chicken bouillon cubes (such as Knorr)
- 2 (11-ounce) containers liquid vanilla protein shakes (I like Orgain)
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons. Can buy a
- large package of walnuts and sub that in Banana Pancakes, if desired)
- 1 small package chopped walnuts (if buying from bulk bin, you need about 3 tablespoons)
- Baking powder
- 1 small package brown sugar
*You can buy gluten free, if desired
