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 (Feb 3-9)
Tailgates and parties, chicken wings and appetizers, friends and family- what could be better? Oh yeah, I think there is a football game on too lol! I have always said that while I am not really a football fan- I am a fan of the Superbowl–Superbowl parties that is! From Pigs in a Blanket to Hot Chicken Philly Cheesesteak Dip, I am in it for the whole game (and the commercials of course!) Try an Orange Moscow Mule Mocktail and don’t forget a sweet treat for dessert! May the best team win!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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!
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:
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!)
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 (2/3)
B: English Muffin Breakfast Sandwich (recipe x 2) and a kiwi
L: Antipasto Salad and ¼ cup shelled pistachios
D: Lentil Bolognese and Arugula Salad
Total Calories: 1,165*
TUESDAY (2/4)
B: English Muffin Breakfast Sandwich and a kiwi
L: LEFTOVER Lentil Bolognese with 8 carrot sticks
D: Ground Turkey Taco Lettuce Wraps with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,139*
WEDNESDAY (2/5)
B: English Muffin Breakfast Sandwich and ½ grapefruit
L: LEFTOVER Lentil Bolognese with 8 carrot sticks
D: Crockpot Sesame Chicken with Cauliflower Rice and Bok Choy Stir Fry
Total Calories: 1,082*
THURSDAY (2/6)
B: English Muffin Breakfast Sandwich and ½ grapefruit
L: Antipasto Salad and ¼ cup shelled pistachios
D: LEFTOVER Crockpot Sesame Chicken with ¾ cup brown rice** and Roasted Broccoli with Smashed Garlic
Total Calories: 1,231*
FRIDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Blackened Shrimp and Grits with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,094*
SATURDAY (2/8)
B: Savory Steel Cut Oats (recipe x 4)
L: Broccoli Cheddar Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 662*
SUNDAY (2/9)
B: Tropical Mango Blueberry Lassi (recipe x 4)
L: Greek Pasta Salad, Buffalo Wings, and Hot Spinach Artichoke Dip with 12 tortilla chips
D: Crock Pot Chicken Taco Chili with 2 tablespoons light sour cream, 2 tablespoons shredded cheese and 1 ounce avocado
Total Calories: 1,160*
*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.
** Make an extra ¾ cup rice for lunch on Fri.
#Freeze any leftover you/your family won’t eat.
Shopping list
Produce
- 2 medium kiwi
- 1 medium grapefruit
- 1 medium ripe banana
- 2 medium limes
- 1 medium PLUS 1 large lemon
- 2 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 2 large English cucumbers
- 1 medium orange bell pepper
- 1 small red bell pepper
- 1 ¼ pounds baby bella (crimini) mushrooms
- 3 pounds broccoli florets
- 1 medium head cauliflower (or 1 ½ pounds florets)
- 1 small bunch celery
- 1 medium bunch carrots
- 8 heads baby bok choy
- 2 medium bunches scallions
- 1 small head Romaine lettuce
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (1-pound) clamshell/bag baby spinach
- 1 medium head Iceberg lettuce
- 1 small bunch cilantro
- 1 small bunch/container fresh oregano (optional garnish for Pasta Salad)
- 1 small bunch/container fresh basil (optional garnish for Lentil Bolognese)
- 1 (1-pound) package cherry or grape tomatoes
- 1 small red onion
- 3 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon (I like Applegate)
- 1 package turkey pepperoni
- 1 small package sliced Proscuitto
- 1 (8-ounce) package raw chicken breakfast sausage
- 1 large package chicken wingettes and drummettes (you need 36)
- 2 pounds boneless, skinless chicken thighs or breasts (your choice, for Sesame Chicken)
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 1/3 pounds 99% lean ground turkey
- 1 pound peeled and deveined jumbo shrimp
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)
- Pure maple syrup
- Cinnamon
- Light mayonnaise
- Sriracha sauce
- Furikake (can sub sesame seeds on Salmon Bowls, if desired)
- Sesame seeds
- Red wine vinegar
- Garlic powder
- Oregano
- Frank’s RedHot sauce
- White vinegar
- Paprika
- Chili powder
- Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
- Cumin
- Bay leaves
- Honey
- Reduced sodium soy sauce*
- Rice wine vinegar
- Sesame oil
- Gochujang
- Hoisin*
- Cayenne pepper
- Thyme
- Onion powder
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small container light blue cheese dressing (or ingredients to make your own. Optional, for dipping with Chicken Wings)
- 1 small box butter
- 1 small tub light sour cream
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (16-ounce) tub plain nonfat yogurt (not Greek)
- 1 (8-ounce) package sliced cheddar or American cheese
- 1 (8-ounce) package shredded Mexican cheese blend
- 1 (8-ounce) package part-skim mozzarella cheese
- 1 (8-ounce) block sharp cheddar cheese
- 1 small package feta cheese
- 1 large wedge fresh Parmesan cheese
- 1 quart unsweetened almond milk or milk of your choice
- 1 quart nonfat milk
Grains*
- 1 package light whole wheat English muffins
- 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 package quick cooking (not instant) grits
- 1 (1-pound) package short pasta (such as rotini, cavatappi or bow ties)
- 1 (1-pound) package high protein pasta
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 ¾ cups pre-cooked)
- 1 (8-ounce) multigrain baguette
- 1 large bag tortilla chips
Canned and Jarred
- 1 (15.5-ounce) can kidney beans
- 2 (15.5-ounce) cans black beans
- 1 (15-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (15-ounce) can crushed or diced tomatoes
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chili peppers
- 1 small jar pitted kalamata olives
- 1 small jar pepperoncini
- 1 small jar roasted red peppers
- 1 small jar Giardiniera (such as Victoria)
- 1 (13.75-ounce) can/jar artichoke hearts packed in water
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 1 (32-ounce) carton vegetable broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton low sodium chicken broth
Frozen
- 1 (10-ounce) bag chopped spinach
- 1 small bag blueberries
- 1 small bag mango chunks
- 1 (10-ounce) bag corn kernels
Misc. Dry Goods
- 1 small package raw almonds (can sub 1 small jar almond butter in Tropical Lassi, if desired)
- 1 small package shelled pistachios (if buying from bulk bin, you need ½ cup)
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- Colored sprinkles (optional, for Breakfast Banana Split)
- 1 small bottle red wine (optional, for Lentil Bolognese)
- 1 small bag dry brown, green or red lentils
- Cornstarch
*You can buy gluten free, if desired
