A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Jan 1-7)
2024!!! Can you believe it?? I feel like this year has flown by! I am so thankful for all the memories made, new experiences, and as always- family and friends. Thank you all for being such a big part of my year (and life!) too.
I am always intrigued by New Years traditions- what does your family eat for good luck on January 1st? Pork, cabbage and kale are all said to be on the list- showing a “trajectory of moving forward” and the color green symbolizes “money and prosperity”. Black eyed peas also symbolize wealth and one of my favorites recipes is this easy Black Eyed Pea Dip. No matter what tradition your family believes in, I wish you all a safe, healthy and happy New Year!
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
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card 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 (1/1)
B: Freezer Breakfast Burritos
L: 1 cup Black-Eyed Pea Dip with Perfect Air Fryer Shrimp
D: Huevos Rancheros (recipe x 2) with 1 ounce avocado
Total Calories: 1,204*
TUESDAY (1/2)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D:Ground Turkey Taco Skillet
Total Calories: 1,268*
WEDNESDAY (1/3)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D: Butternut Squash Lasagna with a green salad**
Total Calories: 1,275*
THURSDAY (1/4)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: LEFTOVER Butternut Squash Lasagna with a green salad
Total Calories: 1,300*
FRIDAY (1/5)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,296*
SATURDAY (1/6)
B: Veggie Ham and Cheese Breakfast Casserole and an orange
L: Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: DINNER OUT
Total Calories: 548*
SUNDAY (1/7)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole and an orange
L: LEFTOVER Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,135*
*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 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Set aside half with dressing on the side for dinner Thursday.
Shopping List
Produce
- 8 medium oranges
- 2 medium limes
- 1 medium lemon
- 2 medium ripe bananas
- 1 medium apple (such as Honeycrisp or Pink Lady)
- 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small head garlic
- 1 (2-inch) piece fresh ginger
- 1 large red bell pepper
- 2 small jalapenos
- 5 Persian cucumbers (or 1 medium English)
- 5 ounces shitake mushrooms
- 1 pound Brussels sprouts
- 1 pound (2 medium) sweet potatoes
- 1 small PLUS 1 large butternut squash (can sub 12 ounces pre-cut for small squash, if desired)
- 2 medium carrots
- 1 small head broccoli florets
- 1 large bunch scallions (you need about 11)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (1-pound) bag/clamshell mixed greens
- 1 large head Lacinato kale
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 7 medium vine-ripened tomatoes
- 2 medium red onions
- 3 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (8-ounce) lean ham steak
- 1 pound Italian chicken sausage
- 1 small rotisserie chicken (or 1 rotisserie chicken breast)
- 4 large bone-in chicken thighs (about 1 ¾ pounds total)
- 1 pound 93% lean ground turkey
- 1 ¼ pounds 99% lean ground turkey breast
- 1 ¼ pounds (32) jumbo peeled and deveined shrimp
- 1 ½ pounds skinless salmon filets
Grains*
- 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
- 1 medium package (6-inch) corn tortillas (you need 8)
- 1 medium package tortilla chips
- 1 small package dry brown rice (or 3 cups pre-cooked)
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)
- Cumin
- Crushed red pepper flakes
- Garlic powder
- Paprika
- Smoked paprika
- Dried parsley
- Apple cider vinegar
- Pure maple syrup
- Dijon mustard
- Chili powder
- Cayenne pepper
- Light vinaigrette (or make your own with ingredients in list)
- Cinnamon
- Sriracha sauce
- Soy sauce*
- Rice vinegar
- Toasted sesame oil
- Furikake or sesame seeds
- Honey
- Rosemary
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded cheddar cheese
- 1 (16-ounce) bag part-skim mozzarella cheese
- 1 small package cotija cheese or queso blanco
- 1 (4-ounce) package goat cheese
- 1 small wedge fresh Parmigiano Reggiano or Parmesan cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 2 ½ dozen eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container skim milk
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
Canned and Jarred
- 1 (15-ounce) can no salt added black eyed peas
- 1 (15-ounce) can pinto beans
- 2 (15-ounce) cans chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can small red beans
- 2 (4.5-ounce) cans chopped green chilies
- 1 (12-ounce) jar salsa
- 1 (16-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes
- 1 (28-ounce) can diced tomatoes
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need about ¾ cup)
- 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)
- Colored sprinkles (optional, for Breakfast Banana Split)
Non-Food Items
*You can buy gluten free, if desired
