posted November 19, 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
This week, I’m excited to introduce you to Relish+, a premium membership that allows you to save any recipe, from anywhere. With Relish+ you can create shopping lists and menus from your own personal recipes, or take my meal plans and customize them for your needs. I’ve also created a few exclusive dinner plans for Gluten-free, Vegetarian and Dinners that use leftovers. I am open to suggestions, comment below if you try it.
Exciting news! 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+.
Benefits of Relish+
- Exclusive weekly Skinnytaste meal plans available only on Relish+
- Library of Skinnytaste 7-day weekly meal plans that are customizable and shoppable
- Flexibility to adjust servings and swap recipes in any plan
- Shopping lists for meal plans that update as you make changes
- Quick and easy grocery delivery through Walmart, Instacart and others
- You can save any recipe to Relish+ and use them in your meal plans!
Exclusive Weekly Skinnytaste Dinner Plans
7-Day Meal Plans: See this series on Relish+
Next-Overs Weeknight Dinners: See this series on Relish+
Gluten Free & Dairy Free Meal Plans: See this series on Relish+
Vegetarian Meal Plans: See this series on Relish+
3-Day Thanksgiving Meal Plan: See the link on Relish+
I’d love to hear your thoughts. Let me know what you think about Relish+ and how I can make it better!
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 (11/22)
B: 1 cup cottage cheese with ½ cup pineapple and 1 tablespoon slivered almonds
L: Italian Chopped Salad (½ recipe)
D: Pumpkin Mac and Cheese with Roasted Vegetables
Total Calories: 910*
TUESDAY (11/23)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Vegetables
D: Instant Pot Barbacoa Beef in 2 corn tortillas, with Pico de Gallo and ¼ cup shredded lettuce and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,020*
WEDNESDAY (11/24)
B: 1 cup cottage cheese with ½ cup pineapple and 1 tablespoon slivered almonds
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Vegetables
D: LEFTOVER Barbacoa Beef over 1 cup brown rice, topped with Corn Salsa with Lime
Total Calories: 1,019*
THURSDAY (11/25)
B: 2 hard-boiled eggs and a pear
L: Zesty Lime Shrimp and Avocado Salad and a Charcuterie and Cheese Board**
D: Slow Cooker Turkey Breast with Gravy and Cranberry Pear Sauce with Garlic Mashed Potatoes and Cacio e Pepe Brussels Sprouts
Total Calories: Variable
FRIDAY (11/26)
B: 1 cup cottage cheese with ½ cup pineapple and 1 tablespoon slivered almonds
L: Italian Chopped Salad (½ recipe)
D: Turkey Pot Pie Soup with a whole grain roll with 2 teaspoons butter
Total Calories 861*
SATURDAY (11/27)
B: Leftover Turkey and Sweet Potato Frittata and an orange
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and 8 baby carrots
D: DINNER OUT!
Total Calories 491*
SUNDAY (11/28)
B: Yogurt Waffles with ½ banana (sliced) and 1 tablespoon maple syrup
L: Asian Chicken Lettuce Wrap Chopped Salad
D: Slow-Cooker Banh Mi Rice Bowls
Total Calories 984*
*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.
**Nutrition information is variable depending on what is served.
Shopping List
Produce
- 1 medium pineapple (can sub 2 cans of pineapple chunks, if desired)
- 4 medium pears
- 2 medium bananas
- 7 medium limes
- 1 medium lemon
- 4 medium oranges
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 5 medium jalapenos
- 1 small red bell pepper
- 1 medium English cucumber
- 1 medium (6-ounce) Hass avocado
- 1 (12-ounce) bag cranberries (can buy frozen, if desired)
- 2 pounds (4 medium) Yukon Gold potatoes
- ¾ pound Russet potatoes
- ¾ pound sweet potatoes
- 2 medium radishes
- 1 pound cauliflower
- 2 pounds Brussels sprouts
- ½ pound cremini mushrooms
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag baby carrots
- 1 medium bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small PLUS large head Romaine lettuce
- 1 small bunch/package baby spinach
- 1 medium head Boston/Bibb lettuce
- ½ a small head red cabbage (or 1 small bag pre-shredded)
- 1 dry pint grape or cherry tomatoes
- 2 small PLUS 6 medium vine-ripened tomatoes
- 1 medium red onion
- 1 small white onion
- 1 small PLUS 3 medium yellow onions
- 1 (1 ¾ pound) pie pumpkin (can sub 1 (15-ounce) can of puree in Pumpkin Mac and Cheese, if desired)
- Extra fresh veggies and fruit for charcueturie board (your choice)
Meat, Poultry and Fish
- 3 pounds beef eye of round or bottom round roast
- 1 pound jumbo cooked peeled shrimp
- 1 (5-pound) bone-in turkey breast
- 1 pound ground chicken
- 1 pound pork tenderloin
- 1 small package genoa salami
- Variety of sliced cured meats such as Sweet Sopressata , proscuitto , pepperoni
Grains*
- 1 small package (6-inch) corn tortillas
- 1 package unbleached all-purpose flour
- 1 loaf sliced whole grain bread
- 1 package rotini pasta (I like Delallo )
- 1 medium package dry brown rice (or 7 cups pre-cooked)
- 1 package whole grain dinner rolls
- Crackers and bread sticks for charcueterie board (your choice)
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
- Nutmeg
- Cumin
- Oregano
- Cloves
- Bay leaves
- Honey or agave
- Crushed red pepper flakes
- Garlic powder
- Paprika
- Light mayonnaise
- Vanilla extract
- Maple syrup
- Rice vinegar
- Distilled white vinegar
- Sesame oil
- Hoisin sauce
- Reduced sodium soy sauce*
- Sriracha sauce
- Turkey Better n Bouillon
Dairy & Misc. Refrigerated Items
- 1 (16-ounce) container reduced fat cottage cheese (I like Good Culture)
- 1 18-pack large eggs
- 1 small box regular butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 half-gallon container skim milk
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag part-skim shredded mozzarella cheese
- 1 (8-ounce) bag reduced fat sharp cheddar cheese
- 1 (8-ounce) package sliced reduced fat cheddar or American cheese
- 1 medium wedge Gouda cheese
- 1 small block Gruyere cheese (can sub 1 ounce of any other cheese in Leftover Turkey Frittata, if desired)
- 1 small tub light sour cream
- 1 pint unsweetened almond milk (can sub 1 ¼ cup skim milk in Yogurt Waffles, if desired)
- 1 (6-ounce) container nonfat plain yogurt (I like Stonyfield )
- Variety of soft and hard cheeses for charcueterie board (your choice)
Canned and Jarred
- 1 (8-ounce) can water chestnuts
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton turkey stock
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 small jar roasted red peppers
- 1 (15-ounce) can black beans
- 1 can/jar chipotle peppers in adobo
- Fruit spread, mustards, bruschetta or pickled veggies for charcueterie board (your choice)
Frozen
- 1 (1-pound) bag corn kernels
- 1 (8-ounce) bag peas and carrots
Misc. Dry Goods
- 1 bottle dry white wine
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- 1 small package slivered almonds (if buying from bulk bin, you need 3 tablespoons)
- 1 small package hazelnuts or pecans (if buying from bulk bin, you need 1/3 cup)
- Baking powder
- Variety of dried fruit and nuts for charcueterie board (your choice)
*You can buy gluten free, if desired
