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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
The weather is getting cooler and fall is in the air. Taking advantage of the end of summer while it’s here! And in case you missed it, I announced the new Skinnytaste Meal Planner out for pre-order! And by the way, are you following Skinnytaste on Tiktok? I post recipes from my books and blog and even some recipes that never get posted anywhere, they just wind up being my dinner!
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!
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 (8/23)
B: Freezer Breakfast Burritos* (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Best Eggplant Rollatini with Spinach (5B 8G 5P) with a green salad* (1B 1G 1P)
Totals: WW Points 13B 24G 13P, Calories 901**
TUESDAY (8/24)
B: Freezer Breakfast Burritos (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: One Pot Chicken Fajita Pasta (8B 9G 8P)
Totals: WW Points 15B 24G 15P, Calories 956**
WEDNESDAY (8/25)
B: Freezer Breakfast Burritos (4B 7G 4P) and a plum (0B 0G 0P)
L: LEFTOVER One Pot Chicken Fajita Pasta (8B 9G 8P)
D: Korean Beef Rice Bowls (10B 10G 5P)
Totals: WW Points 22B 26G 17P, Calories 1,075**
THURSDAY (8/26)
B: 2 scrambled eggs (0B 4G 0P) with sliced tomato (0B 0G 0P) on 1 slice whole grain toast (3B 3G 3P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Oven Fried Chicken (5B 5G 5P) with Instant Pot Mashed Potatoes (5B 5G 2P) and String Beans with Garlic and
Oil (2B 2G 2P)
Totals: WW Points 20B 26G 17P,Calories 1,029**
FRIDAY (8/27)
B: 2 scrambled eggs (0B 4G 0P) with sliced tomato (0B 0G 0P) on 1 slice whole grain toast (3B 3G 3P)
L: LEFTOVER Oven Fried Chicken (5B 5G 5P) with Instant Pot Mashed Potatoes (5B 5G 2P)
D: Portuguese Seafood Stew (4B 7G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 20B 27G 17P, Calories 1,139**
SATURDAY (8/28)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and a plum (0B 0G 0P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 13B 15G 13P, Calories 524**
SUNDAY (8/29)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
D: Campfire Dinner Meatloaf Foil Packets (8B 12G 7P)
Totals: WW Points 21B 27G 20P, Calories 902**
* Prep and freeze burritos Sunday night, if desired. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup
each: tomatoes, cucumber, bell pepper, chickpeas and ¼ cup light vinaigrette.
**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 medium nectarines
- 5 medium plums
- 1 medium apple
- 1 large (7-ounce) Hass avocado
- 1 small, 1 medium and 1 large red bell pepper
- 1 large yellow bell pepper
- 2 medium eggplants
- 1 small and 1 large cucumber
- 2 medium ears of corn
- 2 medium heads garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 1 pound fresh string beans
- 2 pounds Russet potatoes
- 1 small bunch celery
- 1 large carrot
- 1 large bunch scallions
- 1 small bunch fresh cilantro
- 1 large bunch fresh Italian parsley
- 1 large head Romaine lettuce (reserve 12 large leaves for Shrimp Wraps)
- 1 medium head Iceberg lettuce
- 1 (5-ounce) bag/clamshell mixed greens
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 large tomatoes
- 1 large white onion
- 1 small red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breasts
- 6 large bone-in chicken drumsticks
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 3 ounces (about 6 slices) sliced deli chicken or turkey breast
- 3 dozen little neck clams
- 2 pounds peeled and deveined large shrimp
- 1 pound bay scallops
- 1 (1.75-ounce) link chorizo sausage
Grains*
- 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
- 1 package short spiral pasta, such as fusilli or rotini
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 loaf sliced whole grain bread
- 1 small box bran flakes
- 1 (8-ounce) multigrain baguette
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package quick cooking oats
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)
- Frank’s RedHot sauce
- Apple cider vinegar
- Light vinaigrette dressing (or make your own with ingredients in list)
- Red wine vinegar
- Cumin
- Paprika
- Chili powder
- Garlic powder
- Cayenne pepper
- Reduced sodium soy sauce*
- Gochujang
- Sesame oil
- Crushed red pepper flakes
- Sesame seeds
- Regular or light mayonnaise
- Dijon mustard
- Bay leaves
- Vanilla extract
- Maple syrup
- Kansas City style BBQ sauce (or ingredients to make your own)
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 (8-ounce) container light sour cream
- 1 small tub whipped butter (can sub unsalted butter in Mashed Potatoes, if desired)
- 1 small box unsalted butter
- Light blue cheese or ranch dressing (or ingredients to make your own)
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)
- 1 small wedge fresh Pecorino Romano cheese
- 1 small tub part-skim ricotta cheese
- 1 small package reduced fat sliced cheddar or American cheese (can sub remaining shredded cheese on Tuna Melt, if desired)
- 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle milk (your choice)
- 1 pint low fat buttermilk
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (10-ounce) can mild RoTel diced tomatoes and green chiles
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small bag mixed berries (you need 1 ½ cups for Sheet Pan Pancakes. Can buy fresh, if desired)
- 1 small bag shelled edamame or lima beans
- 1 (8-ounce) package chopped spinach
Misc. Dry Goods
- 1 bottle dry white wine
- 1 small package granulated sugar
- 1 small package light brown sugar
- Baking powder
- Baking soda
Non-Food Items
- Heavy duty aluminum foil
- Parchment paper
*You can buy gluten free, if desired
