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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
Seems like spring can’t decide if it is here to stay or not yet…but even with the up and down temperatures- farmers markets are starting to open. I LOVE a good farmers market!! Early finds often include tomatoes, cucumbers and different varieties of lettuce— perfect for making salads such as my Greek Chickpea Salad, Spiralized Greek Cucumber Salad with Lemon and Feta or my Avocado Salad with Citrus Vinaigrette.
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!
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (4/5)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Kung Pao Tofu (6B 8G 6P) with ¾ cups brown rice (5B 5G 0P)
Totals: WW Points 17B 25G 12P, Calories 890*
TUESDAY (4/6)
B: (5B 5G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: WW Points 12B 19G 12P, Calories 956*
WEDNESDAY (4/7)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P)
Totals: WW Points 15B 22G 14P, Calories 817*
THURSDAY (4/8)
B: (5B 5G 5P)
L: Classic Egg Salad (½ recipe) (3B 6G 3P) on 1 slice whole grain bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Caprese Chicken Skillet (7B 10G 7P)
Totals: WW Points 17B 23G 17P, Calories 1,036*
FRIDAY (4/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Classic Egg Salad (½ recipe) (3B 6G 3P) on 1 slice whole grain bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Angel Hair with Shrimp and Asparagus (8B 8G 8P)
Totals: WW Points 18B 24G 18P, Calories 977*
SATURDAY (4/10)
B: Spanakopita Baked Eggs (3B 5G 3P)
L: Margarita Pizza** (6B 7G 6P)
D: ORDER IN!
Totals: WW Points 9B 12G 9P, Calories 434*
SUNDAY (4/11)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced tomatoes, cucumbers, and red onion (0B 0G 0P)
L: Spring Pea Soup with Fresh Herbs (2B 5G 2P) and ½ a Turkey Club # (4B 4G 4P)
D: Slow-Cooker Banh Mi Rice Bowls (10B 8G 3P)
Totals: WW Points 22B 24G 15P, Calories 956*
*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.
**Double dough recipe to use for breakfast Sunday.
# Double recipe and split sandwich to serve 4.
Shopping List
Produce
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 medium apples (any variety)
- 3 medium lemons
- 4 medium limes
- 2 small jalapenos1 large head garlic
- 1 (2-inch) piece fresh ginger
- 2 medium radishes
- 1 large English cucumber
- 1 pound asparagus
- 2 medium zucchini
- 1 small PLUS 2 medium red bell peppers
- 1 ½ pounds broccoli florets
- 1 small bag shredded carrots
- 2 large bunches scallions
- 1 large bunch cilantro
- 1 large bunch/container fresh dill
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 1 (5-ounce) bag/clamshell mixed greens
- 1 small head red cabbage
- ½ small head green cabbage
- 1 small head Iceberg lettuce
- 2 dry pints cherry or grape tomatoes
- 8 plum tomatoes
- 4 medium vine-ripened tomato
- 2 small red onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 cooked rotisserie chicken
- 6 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 pound (4) cod, snapper or mahi mahi fillets
- 1 ½ pounds (4) boneless, skinless chicken breast
- 20 ounces 93% lean ground turkey
- 1 package center-cut bacon
- 1 pound large peeled and deveined shrimp
- 1 pound pork tenderloin
Grains*
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package quick oats
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Good Seed)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 package angel hair pasta
- 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)
- Honey
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Distilled white vinegar
- Red wine vinegar
- Dry sherry
- Sambal oelek
- Toasted sesame oil
- Cumin
- Chili lime seasoning, such as Tajin Classic
- Light or regular mayonnaise
- Bay leaves
- Oregano
- Ketchup
- Thyme
- Worcestershire sauce
- Paprika
- Balsamic vinegar
- Herbes de Provence
- Crushed red pepper flakes
- Coriander
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
Dairy Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (14-ounce) package extra firm tofu
- 2 (32-ounce) tubs nonfat plain Greek yogurt (I like Stonyfield or fa*ge)
- 1 (6-ounce) container whole milk plain yogurt
- 1 (8-ounce) chunk part-skim mozzarella cheese
- 1 small tub whipped cream cheese
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 small package crumbled feta cheese
Canned and Jarred
- 1 (32-ounce) carton vegetable broth
- 1 (14.5-ounce) can chicken broth
- 1 (15-ounce) can black beans
- 1 small can whole San Marzano tomatoes
- 1 small jar peanut butter
Frozen
- 1 (1 ½ pound) package chopped spinach
- 1 small bag blueberries
- 1 small bag sliced strawberries
- 1 medium bag green peas (can sub 3 cups fresh, if desired)
Misc. Dry Goods
- Baking powder
- Corn starch
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 bottle dry white wine
- 1 small package chopped walnuts (if buying from bulk bin, you need 3 tablespoons)
- 1 small package lightly salted peanuts (if buying from bulk bine, you need 2 tablespoons)
- Vanilla protein powder
Non-Food Items
- Aluminum foil
*You can buy gluten free, if desired
