A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.
7 Day Healthy Meal Plan
So who else loves to throw ingredients in a crock pot in the morning and come home to a meal ready to go after work?? Some of my favorite slow cooker recipes are Slow Cooker Pernil (can make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos or my Crock Pot Chicken a la Criolla. What’s your favorite?
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (2/20)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa
Total Calories: 1,155*
TUESDAY (2/21)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Turkey Taco Spaghetti Squash Boats and Avocado Salad with Citrus Vinaigrette
Total Calories: 1,007*
WEDNESDAY (2/22)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*
THURSDAY (2/23)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Turkey Stuffed Peppers and a green salad**
Total Calories: 982*
FRIDAY (2/24)
B: Overnight Oats in a Jar
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans
Total Calories: 1,040*
SATURDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Chicken and Lentil Soup
D: DINNER OUT
Total Calories: 513*
SUNDAY (2/26)
B: Crustless Potato Jalapeno Quiche with ½ cup low fat cottage cheese
L: LEFTOVER Chicken and Lentil Soup
D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice
Total Calories: 1,121*
*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 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette. Set aside 1 serving with 1 tablespoon dressing on the side for lunch Friday.
Make 3 cups extra rice for dinner Friday, if desired.
Shopping List
Produce
- 5 medium oranges (at least 1 Navel)
- 5 medium limes
- 1 medium lemon
- 1 medium banana
- 1 (6-ounce) container blueberries
- 2 (6-ounce) containers berries (your choice)
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 4 large red bell peppers (set aside 2 tablespoons for Spaghetti Squash Boats)
- 2 small jalapenos
- 1 medium cubanelle or banana pepper
- 1 large head garlic
- 2 medium shallots
- 3 small spaghetti squash
- 2 bunches broccolini (about 1 pound)
- 1 pound whole Crimini or Baby Bella mushrooms
- ¾ pound green beans
- 2 medium cucumbers
- 1 small (5 ounce) PLUS 1 medium (8-ounce) Yukon Gold potato
- 1 large carrot
- 1 small crown broccoli florets
- 1 large bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil (can sub parsley for garnish on Chicken Parmesan, if desired)
- 1 (5-ounce) container baby arugula
- 1 (1-pound) container mixed greens
- 1 dry pint heirloom cherry tomatoes
- 5 medium vine-ripened tomatoes
- 2 small red onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 (8-ounce) package uncured turkey bacon (such as Applegate)
- 2 pounds 93{967bf23b37ec6a673a83041540b3f904a815b4119ddf673afb961c1e7592ebdd} lean ground turkey
- 1 ½ pounds (12) boneless, skinless chicken breast tenders
- ¾ pound (3) boneless, skinless chicken thighs
- 1 ½ pounds (4) fish fillets, such as tilapia, flounder or grouper
- 1 pound (4 pieces) cubed steak
Grains*
- 1 medium bag dry brown rice (or 7 ½ cups pre-cooked)
- 1 small package dry quinoa (or 3 cups pre-cooked)
- 1 package seasoned breadcrumbs
- 1 small package quick oats
- 1 package whole wheat pasta
- 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
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)
- Garlic powder
- Adobo seasoning
- Red wine vinegar
- Crushed red pepper flakes (optional, for Sheet Pan Baked Feta)
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Oregano
- Light vinaigrette (or make your own with ingredients in list)
- Cinnamon
- Honey
- Sazon
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (16-ounce) carton egg whites
- 1 dozen large eggs
- 1 small box butter
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) bag shredded regular or reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend (can sub ¾ cup cheddar or
- Pepper/Colby Jack in Spaghetti Squash Boats, if desired)
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) chunk feta cheese
- 1 (8-ounce) container unsweetened almond milk (can buy a larger 2{967bf23b37ec6a673a83041540b3f904a815b4119ddf673afb961c1e7592ebdd} milk and sub that in
- Overnight Oats, if desired)
- 1 (8-ounce) container 2{967bf23b37ec6a673a83041540b3f904a815b4119ddf673afb961c1e7592ebdd} milk
- 1 pint half and half
Canned and Jarred
- 1 small jar capers
- 2 (15-ounce) cans chickpeas
- 1 (15.5-ounce) can pink or red kidney beans
- 1 (5-ounce) can Albacore tuna in water
- 1 (14-ounce) can reduced sodium chicken broth
- 1 jar marinara sauce
- 1 (15-ounce) can tomato sauce
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package Monk fruit, stevia or your favorite sweetener
- 1 small package chopped walnuts (if buying from bulk bin, you need 5 tablespoons)
- 1 small bottle white wine, such as Pinot Grigio or Sauvignon Blanc
- 1 (1-pound) package dry lentils
- 1 small container Better than Bouillon Chicken flavor
*You can buy gluten free, if desired
