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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’ve been incorporating more protein in my diet, so I like coming up with ways to add cottage cheese into recipe. This week’s meal plan, I added them to this Roasted Strawberry Protein Smoothie and this High Protein Bread I developed with oat flour, perfect for sandwiches.
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 (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Kale and Butternut Squash Salad with Pears and Almonds (recipe x 2) (10B 10G 10P) with 2 ounces multigrain
baguette (3B 3G 3P)
Totals: WW Points 22B 23G 22P, Calories 1,076**
TUESDAY (1/26)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Points 18B 23G 18P, Calories 1,015**
WEDNESDAY (1/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 21B 25G 16P, Calories 1,014**
THURSDAY (1/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Harissa Chicken Meatballs (8B 8G 8P) with ¾ cup whole wheat couscous (4B 4G 0P) and 8 slices cucumber (0B 0G 0P)
Totals: WW Points 26B 29G 17P, Calories 1,174**
FRIDAY (1/29)
B: High Protein Bread (Oat Sandwich Rolls) (5B 5G 5P) with 1 sliced hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 slices tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Spicy California Shrimp Stack (5B 5G 3P) with Spicy Garlic Edamame (3B 6G 3P)
Totals: WW Points 22B 27G 15P, Calories 1,063**
SATURDAY (1/30)
B: Breakfast BLT Salad (recipe x 2) (4B 6G 4P)
L: House Special Fried Rice (7B 9G 2P)
D: ORDER IN!
Totals: WW Points 11B 15G 6P, Calories 724**
SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach Tortellini in Brodo (6B 6G 6P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Loaded Mashed Cauliflower (2B 2G 2P)
Totals: WW Points 20B 22G 20P, Calories 927**
*Make bread Sunday night, if desired.
**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.
# Freeze any leftover you/your family won’t eat.
Shopping List
Produce
- 1 (1-pound) container fresh strawberries
- 1 dry pint fresh blueberries
- 4 medium oranges
- 1 medium lemon
- 4 medium apples (any variety)
- 2 small pears
- 2 medium (6-ounce) Hass avocado
- 2 medium red bell peppers
- 2 medium heads garlic
- 1 (3-inch) piece fresh ginger
- 1 small and 2 medium cucumbers
- 1 (2-pound) head cauliflower (or 1 ½ pounds pre-cut florets)
- 2 small jalapenos (optional topping for Enchilada Skillet and Adobo Pork)
- 1 large butternut squash (or 20 ounces pre-cut)
- 1 small bunch celery
- 1 medium carrot
- ½ small head purple cabbage
- ½ small head green cabbage
- 3 bunches Lacinato kale
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch baby spinach
- 1 medium bunch scallions
- 1 small bunch/clamshell fresh chives
- 1 small bunch/clamshell fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro (optional, for serving with Enchilada Skillet)
- 1 dry pint grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 1 small and 1 large yellow onion
Meat, Poultry and Fish
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 (2½-pound) rotisserie chicken
- 1 (6-ounce) boneless, skinless chicken breast
- 1 pound ground chicken
- 1 1/3 pounds 99% lean ground turkey
- 1 ¾ pound lean pork center loin
- 1 1/4 pounds peeled and deveined shrimp
- 6 ounces sirloin steak
- 1 package center-cut bacon
Grains*
- 1 small package oat flour
- 1 (8-ounce) multigrain baguette
- 1 small package corn tortillas
- 1 package whole wheat couscous
- 1 medium package short grain brown rice (or about 9 cups pre-cooked)
- 1 small package all-purpose, unbleached flour
- 1 small package white whole wheat flour
- 1 small package seasoned whole wheat breadcrumbs
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)
- NuNaturals liquid stevia or sweetener of your choice (optional, for Smoothie)
- Optional Oat Roll toppings such as Everything Bagel, sesame seeds, etc.
- Yellow mustard
- Dijon mustard
- Balsamic vinegar
- Apple cider vinegar
- Red wine vinegar
- Rice vinegar
- Honey
- Cumin
- Cinnamon
- Nutmeg
- Reduced sodium soy sauce*
- Bay leaves
- Smoked paprika
- Furikake (such as Eden Shake)
- Mayonnaise
- Sriracha sauce
- Cayenne pepper
- Sesame seeds
- Sesame oil
- Chile garlic sauce (optional, for serving with TK)
- Vanilla extract
- Maple syrup
- Ketchup
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (16-ounce) tub reduced fat cottage cheese (I like Good Culture)
- 1 (8-ounce) container skim milk
- 1 small package bleu cheese
- 1 quart low fat buttermilk
- 1 (8-ounce) package shredded Mexican blend, Monterey Jack or mozzarella cheese
- 1 (8-ounce) package reduced fat shredded cheddar cheese (can sub ¼ cup cheese above in
- Cauliflower Mash, if desired)
- 1 box butter
- 1 tub whipped butter (can sub regular butter in Cauliflower Mash, if desired)
- 1 small tub sour cream
- 1 (32-ounce) tub fat free plain yogurt (I like Stonyfield)
- 1 small wedge fresh Parmigiano Reggiano (optional, for Spinach Tortellini in Brodo)
- 1 (18-ounce) package spinach cheese tortellini
Canned and Jarred
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can low sodium black beans
- 2 (10-ounce) jars prepared mild harissa sauce (I like Mina)
- 2 (32-ounce) cartons chicken (or vegetable) broth
- 1 (15-ounce) can reduced sodium chicken (or vegetable) broth
Frozen
- 2 (10-ounce) packages riced cauliflower
- 1 large bag edamame in pod (you need 5 cups)
Misc. Dry Goods
- 1 package raw sugar
- 1 package granulated sugar
- 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 small package sliced almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chopped walnuts or pecans (if buying from bulk bin, you need ¼ cup)
- Baking powder
- Baking soda
*You can buy gluten free, if desired
