posted October 28, 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
As the nights get cooler I love the idea of having a warm bowl of soup ready and waiting for us at dinner time! Check out some of my slow cooker soup recipes like my Navy Bean Bacon Soup, Chicken Enchilada Soup or fan favorite Lasagna Soup! Round it out with a salad and my Easy Rosemary Garlic Parmesan Biscuits and enjoy!
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 (10/31)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican cheese blend, 1 tablespoon sour cream and 1 ounce avocado
Total Calories: 984*
TUESDAY (11/1)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: LEFTOVER Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican cheese blend, 1 tablespoon sour cream and 1 ounce avocado
Total Calories: 984*
WEDNESDAY (11/2)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts with ½ cup nonfat Greek yogurt
L: LEFTOVER Open Faced Tuna Sandwich with Avocado with 1 cup grapes
D: Sweet Potato Turkey Meatloaf** with Creamy Cauliflower Mash with Kale and Easy Garlic Broccolini
Total Calories: 1,055*
THURSDAY (11/3)
B: 2 scrambled eggs with 1 ounce avocado and ½ a (cooked) sweet potato
L: 2 cups Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and 1 cup steamed broccoli
Total Calories: 1,165*
FRIDAY (11/4)
B: 2 scrambled eggs with 1 ounce avocado and ½ a (cooked) sweet potato
L: LEFTOVER 2 cups Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
D: Drunken Style Noodles with Shrimp
Total Calories: 1,182*
SATURDAY (11/5)
B: Pumpkin Nut Muffins and ¾ cup cottage cheese with 1 teaspoon maple syrup and 2 tablespoons chopped pecans
L: Air Fryer Chicken Breast Tenders with Lemony Hearts of Palm Salad with Avocado
D: DINNER OUT
Total Calories: 790*
SUNDAY (11/6)
B: LEFTOVER Pumpkin Nut Muffins with 2 scrambled eggs and a pear
L: ¼ Crustless Sausage and Spinach Quiche
D: Slow Cooker French Dip Sandwiches with Dad’s Creamy Cauliflower Soup
Total Calories: 1,140*
*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.
Shopping List
Produce
- 2 large ripe bananas (the riper the better)
- 6 medium pears
- 1 ½ pounds seedless grapes (any variety)
- 1 small Honey Crisp apple (or other sweet variety)
- 2 medium lemons
- 2 medium limes
- 3 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 small shallot
- 1 small container alfalfa sprouts
- 1 medium PLUS 1 large head cauliflower
- 2 ½ pounds broccoli florets
- 2 bunches broccolini
- ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
- 1 pound (2 medium) sweet potatoes
- 1 large red bell pepper
- 1 large green bell pepper
- 1 small bunch celery
- 1 small carrot
- 1 small head Romaine lettuce
- 1 medium bunch kale
- 1 (12-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch PLUS 1 medium bunch scallions
- 1 small container Thai or Italian basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub cilantro or scallion greens for garnish on Salmon Bites, if desired)
- 1 small vine-ripened tomato
- 1 medium heirloom tomato
- 1 small red onion
- 1 small PLUS 4 large yellow onions
Meat, Poultry and Fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ¼ pounds (12) boneless, skinless chicken breast tenders
- 3 links sweet Italian turkey or chicken sausage
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) skinless salmon fillets
- 1 pound large peeled and deveined shrimp
- 1 (3 to 4 pound) beef round roast
Grains*
- 1 small package unbleached all purpose flour
- 1 small package white whole wheat flour
- 1 small loaf sliced multi-grain bread
- 1 package whole wheat rolls
- 1 small package quick oats
- 1 small bag dry brown rice (or 3 cups pre-cooked)
- 1 (8-ounce) package thick rice noodles
- 1 package seasoned breadcrumbs
- 1 package seasoned panko
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 PLUS fresh peppercorns
- Pure maple syrup
- Ground cinnamon
- Vanilla extract
- Light mayonnaise
- Red wine vinegar
- Cumin
- Chili powder
- Ketchup
- Worcestershire sauce
- Dried onion flakes
- Marjoram
- Crushed red pepper flakes (optional, for Garlic Broccolini )
- Dijon mustard
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Garlic powder
- Thyme
- Oregano
- Oyster sauce
- Soy sauce*
- Fish sauce
- Sriracha sauce
- Pumpkin pie spice
- Nutmeg
- Bay leaves
- Rosemary
Dairy & Misc. Refrigerated Items
- 2 ½ dozen large eggs
- 1 small box unsalted butter
- 1 pint nonfat milk (or nondairy milk of your choice)
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container half and half
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) package sliced reduced fat provolone or mozzarella cheese (I like Sargento)
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield or Fage)
- 1 (8-ounce) tub sour cream
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small chunk light Havarti or light cheddar cheese
- 1 small package bleu cheese or gorgonzola
- 1 small wedge fresh Parmesan cheese
Canned and Jarred
- 1 (5-ounce) can albacore tuna in water
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (8-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can diced green chilies
- 1 (15-ounce) can pumpkin puree
- 1 (14-ounce) can hearts of palm
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton reduced sodium chicken broth
Frozen
- 1 (10-ounce) package corn kernels
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small package raw sugar
- 1 small package dark brown sugar
- 1 (5-ounce) package chopped pecans
- 1 small package chopped walnuts
*You can buy gluten free, if desired
