This post may contain affiliate links. Read my disclosure policy.
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 Weight-Loss Meal Plan
Valentine’s Day is this week, and while I have some recipes included in this weeks plan, if you need to plan for a party at school, don’t forget to check out my recipes for Red Velvet Cupcakes, Chocolate Covered Strawberries, and all my other Valentine’s Day Recipes. I hope every enjoys their day!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
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 planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. 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’splenty 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 (2/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Vegetarian Enchiladas with Butternut Squash and Black Beans (3B 3G 3P) with 1 tablespoon light sour cream
(1B 1G 1P) and Chipotle’s Cilantro Lime Rice* (6B 6G 6P)
Totals: Freestyle™ SP 18B 22G 18P, Calories 868**
TUESDAY (2/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P) in 2 slices thin whole grain bread (4B 4G 4P)
D: LEFTOVER Vegetarian Enchiladas with Butternut Squash and Black Beans (3B 3G 3P) with 1 tablespoon light
sour cream (1B 1G 1P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: Freestyle™ SP 22B 26G 22P, Calories 1,001**
WEDNESDAY (2/12)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Lasagna Soup (7B 9G 5P) with a green salad # (1B 1G 1P)
Totals: Freestyle™ SP 15B 20G 13P, Calories 801**
THURSDAY (2/13)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER Lasagna Soup (7B 9G 5P)
D: Waffle Crusted Chicken with Spicy Maple Sauce (3B 5G 3P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: Freestyle™ SP 16B 22G 14P, Calories 871**
FRIDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes (6B 6G 6P) with ½ cup raspberries (0B 0G 0P)
L: LEFTOVER Lasagna Soup (7B 9G 5P)
D: Perfect Filet Mignon for Two (5B 5G 5P) (Recipe x 2) Skinny Garlic Mashed Potatoes (5B 5G 1P) and Easy Garlic
Broccolini (1B 1G 1P)
Totals: Freestyle™ SP 24B 26G 18P, Calories 958**
SATURDAY (2/15)
B: Eggs and Tomato Breakfast Melts (3B 3G 3P) with 1 cup grapes (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: DINNER OUT!
Totals: Freestyle™ SP 4B 8G 4P, Calories 446**
SUNDAY (2/16)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P) (recipe x 2)
L: The Skinny Tuna Melt (4B 5G 4P ) (recipe x 2) with an apple (0B 0G 0P)
D: Cheesy Turkey Meatball Skillet (8B 9G 8P) with Roasted Asparagus (0B 0G 0P) and 2 ounces multigrain baguette
(3B 3G 3P)
Totals: Freestyle™ SP 21B 26G 21P, Calories 1,120**
*Double rice for leftovers on Tuesday
**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.
# Green salad includes 6 cups romaine, 2 scallions and ½ cup each tomatoes and carrots plus ¼ cup light vinaigrette.
Shopping List
Produce
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh berries (your choice)
- 1 ¼ pounds red seedless grapes
- 1 large banana
- 1 large lemon
- 1 medium lime
- 7 medium apples (any variety)
- 2 pounds (4) medium Yukon gold potatoes
- 1 (1-pound) butternut squash (or 2 ½ cups pre-cut)
- 2 large heads garlic
- 1 pound fresh green beans
- 1 pound fresh asparagus
- 2 bunches broccolini
- 1 medium jalapeno
- 1 large bunch scallions
- 1 small (4-ounce) Hass avocado
- 1 small and 1 large cucumber
- 1 small bunch celery
- 2 large carrots
- 1 (1-pound) bag/clamshell mixed baby greens
- 1 large bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil
- 1 dry pint grape or cherry tomatoes
- 1 medium and 1 large vine-ripened tomato
- 1 small red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breasts
- 14 ounces sweet Italian chicken sausage
- ¾ pound (2) beef tenderloin filet mignon steak (double for a family of 4)
- 1 ½ pounds 93% lean ground turkey
Grains*
- 1 loaf thin sliced multi-grain bread
- 1 package whole grain English muffins
- 1 (8-ounce) multigrain baguette
- 1 box regular or whole wheat lasagna noodles
- 1 package seasoned breadcrumbs
- 1 package low-carb whole wheat flour tortillas (I use La Tortilla Factory)
- 1 package long grain (such as Basmati) rice
- 1 package unbleached all-purpose or white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Light mayonnaise
- Cumin
- Chili powder
- Bay leaves
- Light vinaigrette (or make your own with ingredients in list)
- Hot sauce (optional, for Avocado Toast)
- Pure maple syrup
- Apple cider vinegar
- Red wine vinegar
- Crushed red pepper flakes
- Vanilla extract
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- ½ dozen large eggs
- 1 small container light sour cream
- 1 pint reduced fat buttermilk
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
- 1 (8-ounce) bag part-skim shredded mozzarella cheese
- 1 (32-ounce) container plain nonfat yogurt (I like Stonyfield Organic)
- 4 slices reduced fat cheddar cheese
- 1 small tub whipped butter
- 1 small tub part-skim ricotta cheese
- 1 pint 1% or skim milk
- 1 (17.5-ounce) container nonfat plain Greek yogurt
Frozen
- 1 package whole grain or multigrain waffles (I like Trader Joe’s)
Canned and Jarred
- 1 (10-ounce) can red enchilada sauce (or ingredients to make your own)
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 jar marinara (or ingredients to make your own)
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can chickpeas
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can reduced sodium black beans
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (15-ounce) can chicken broth (can sub TK low sodium broth in TK, if desired)
Misc. Dry Goods
- 1 (4-ounce) package walnut or pecan halves
- 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raw sugar
- Baking powder
- 1 small bag mini chocolate chips
*You can buy gluten free, if desired
