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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
I hope everyone is doing well this week! As many of you know, I live in Long Island NY, and we were hit pretty hard from tropical storm Isaias. We had some property damage and have been out of power since. I am thankful we are all OK, but I am asking for patience this week as my internet accessibility is pretty much non existent at this time. Crossing fingers that the electricity is back on soon, I know there are so many without!
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 (8/10)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with Vegan Caesar Salad (3B 1G 1P)
Totals: WW Points 20B 21G 18P, Calories 1,003**
TUESDAY (8/11)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with 1 cup strawberries (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons cheddar (2B 2G 2P) and Fiesta Lime Rice (2B 4G 2P)
Totals: WW Points 14B 23G 19P, Calories 994**
WEDNESDAY (8/12)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with a peach (0B 0G 0P)
L: LEFTOVER Zucchini Rollatini (8B 8G 8P)
D: Spaghetti with Sautéed Chicken and Grape Tomatoes (7B 9G 2P)
Totals: WW Points 17B 21G 12P, Calories 871**
THURSDAY (8/13)
B: Blueberry Banana Oatmeal Smoothie (½ recipe)(7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Houston’s Couscous Salad (7B 7G 4P)
Totals: WW Points 23B 26G 20P, Calories 868**
FRIDAY (8/14)
B: Blueberry Banana Oatmeal Smoothie (½ recipe)(7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Massaged Raw Kale Salad (2B
2G 2P)
Totals: WW 20B 28G 15P, Calories 956**
SATURDAY (8/15)
B: Stuffed Bagel Balls*** (5B 6G 5P) with a peach (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: ORDER IN!
Totals: WW Points 7B 9G 7P, Calories 391**
SUNDAY (8/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P)
L: Easy Margarita Pizza (6B 7G 6P) with 8 baby carrots (0B 0G 0P)
D: Grilled Bourbon Chicken (4B 8G 4P) with Cauliflower Fried “Rice” (1B 2G 1P)
Totals: WW Points 17B 25G 17P, Calories 1,000**
*Freeze any leftover you/your family won’t eat.
**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, adjusting baking powder, for lunch Sun.
Shopping List
Produce
- 5 medium peaches
- 1 (1-pound) container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 1 medium banana
- 5 medium lemons
- 5 medium limes
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small bunch radishes
- 1 medium head cauliflower
- 4 large zucchinis
- 1 small and 2 medium cucumbers
- 1 small red bell pepper
- 1 medium ear of corn
- 1 small bunch celery
- 1 small bag baby carrots
- 1 small (5-ounce) Hass avocado
- 2 medium bunches scallions
- 1 small container/bunch fresh chives
- 1 large container/bunch fresh basil
- 1 small container/bunch fresh mint
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh rosemary
- 1 medium head Iceberg lettuce
- 1 medium bunch Lacinato kale
- 1 small container microgreens (optional, for Vegan Caesar)
- 4 small heads Romaine lettuce
- 1 (5-ounce) container mixed greens
- 2 dry pints grape or cherry tomatoes
- 2 large vine-ripened tomatoes
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 1/3 pound 99% lean ground turkey
- 3 pounds (6) boneless, skinless chicken breast halves
- 1 ¼ pounds (4) salmon fillets
- 1 pound cooked peeled and deveined shrimp (can buy raw and cook yourself, if desired)
- 1 ¾ pounds (8) bone-in lamb loin chops
Grains*
- 1 loaf whole grain sliced bread (such as Dave’s Killer)
- 1 small package quick oats
- 1 package unbleached all-purpose flour
- 1 package regular or whole wheat spaghetti
- 1 package dry long grain rice (can sub 1 ½ cups cooked brown rice, if desired)
- 1 package dry brown rice (or 3 cups pre-cooked)
- 1 package dry whole wheat couscous
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)
- Regular or light mayonnaise
- Crushed red pepper flakes
- Dijon mustard
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Vanilla extract
- Unfiltered apple cider vinegar (I like Bragg’s)
- Bagel Ball toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes (optional)
- Old Bay seasoning
- Nutmeg
- Reduced sodium soy sauce*
- BBQ sauce
- Sesame oil
- Light vinaigrette dressing (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 medium wedge Gruyere cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small wedge fresh Parmesan cheese
- 1 medium wedge fresh Pecorino Romano cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 (4-ounce) chunk whole milk mozzarella cheese
- 1 (8-ounce) part-skim shredded mozzarella cheese
- 1 pint half and half
- 1 small tub light sour cream
- 1 (8-ounce) bottle 2% milk
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
Frozen
- 1 small bag peas and carrots
- 1 small package chopped spinach
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar capers
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can whole San Marzano tomatoes
- 1 small jar unsweetened apple sauce
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (32-ounce) carton low or reduced sodium chicken broth
Misc. Dry Goods
- 1 small bag sliced almonds
- 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
- 1 small package raw sugar
- 1 small package raisins (if buying from bulk bin, you need ½ cup)
- Baking powder
- 1 small package brown sugar
- 1 small bottle bourbon
*You can buy gluten free, if desired
