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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.
I hope you all have seen my exciting news this week!!! I am so proud to present my newest cookbook- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer, which you can preorder here on Amazon. I hope you love it! Have a Happy St. Patrick’s Day Friday, celebrate safely!
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 (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette (recipe x 2) with a whole grain roll
D: Tofu Tacos with Potatoes and Jalapenos with Best Guacamole Recipe
Total Calories: 1,151*
TUESDAY (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a whole grain roll
D: Skillet Chicken in Tomato-Chipotle with Instant Pot Cilantro Lime Rice and Quick Black Beans
Total Calories: 1,142*
WEDNESDAY (3/15)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Tuna Noodle Casserole with 1 cup sliced cucumbers
Total Calories: 1,009*
THURSDAY (3/16)
B: Egg Tomato and Scallion Sandwich and an orange
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Salmon Fried Rice (recipe x 4) with Shrimp Egg Rolls
Total Calories: 1,154*
FRIDAY (3/17)
B: 2 servings Bell Pepper and Potato Frittata
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,064*
SATURDAY (3/18)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: DINNER OUT
Total Calories: 665*
SUNDAY (3/19)
B: Instant Pot Baked Oatmeal Bars
L: Chicken Parmesan Rolls with 8 carrot sticks
D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sauteed Collard Greens with Bacon
Total Calories: 973*
*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.
**Double dough recipe for Chicken Parmesan Rolls Sunday.
*Google doc
Shopping List
Produce
- 1 medium kiwi
- 1 small mango
- 4 medium limes
- 1 medium lemon
- 1 medium orange
- 1 medium PLUS 1 large ripe bananas
- 4 medium (6-ounce) Hass avocados
- 1 small PLUS 2 large jalapeños
- 2 large cubanelle peppers
- 1 large red bell pepper
- 1 small green bell pepper
- 2 medium heads of garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 pound asparagus
- 1 medium Russet potato
- 1 ½ pounds Yukon gold potatoes
- 1 small bunch of carrots
- 2 medium parsnips
- 10 ounces baby bella mushrooms
- 3 medium cucumbers
- 2 medium bunches scallions
- 1 large bunch collard greens
- 1 medium head Romaine lettuce
- 1 large head cabbage
- 1 small PLUS 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 small vine-ripened tomato
- 1 large red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (12-ounce) package lox (smoked salmon)
- 1 pound wild salmon
- ½ pound large peeled raw shrimp
- 1 ½ pounds (4) ¾-inch thick center-cut boneless pork chops
- 2 pounds lean corned beef brisket
- 1 ¾ pounds (3) boneless, skinless chicken breasts
Grains*
- 1 package (100-calorie) whole grain rolls
- 1 medium package (6-inch) corn tortillas
- 1 package whole wheat seasoned bread crumbs
- 1 package seasoned panko breadcrumbs
- 1 package no-yolk or egg noodles
- 1 small package old fashioned oats
- 1 medium package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry long grain white rice
- 1 small package dry brown rice (or about 5 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
- Whole peppercorns
- Garlic powder
- Honey
- Pure maple syrup
- Dijon mustard
- Sesame seeds
- Cinnamon
- Balsamic vinegar
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried
- onion flakes
- Bay leaves
- Paprika
- Smoked paprika
- Chili powder
- Red wine vinegar
- Sweet chili sauce, duck sauce or spicy mustard, for dipping (optional)
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Light mayonnaise
- Furikake (can sub sesame seeds on Canned Salmon Rice Bowls)
- Sriracha sauce
- Season
- Cumin
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small tub of whipped cream cheese
- 1 small container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box of butter
- 1 pint low fat buttermilk
- 1 (8-ounce) container 1% milk
- 1 pint unsweetened vanilla almond or oat milk
- 1 (14-ounce) package extra firm tofu
- 1 small package egg roll wrappers
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) chunk fresh mozzarella cheese
- 1 small block or bag shredded reduced fat cheddar cheese
- 1 small wedge of fresh Parmesan cheese
Canned and Jarred
- 1 small jar marinara sauce
- 1 small jar fresh salsa
- 1 large jar of artichoke hearts
- 1 large jar roasted red peppers
- 1 medium jar capers
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 2 (5-ounce) cans Albacore tuna in water
- 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
- 1 (8-ounce) tomato sauce
- 1 (32-ounce) carton regular or low sodium chicken broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
Frozen
- 1 small package petite peas
- 1 medium bag cauliflower rice (you need 3 cups)
- 1 small bag of pearl onions
Misc. Dry Goods
- 1 package chicken bouillon or Better than Bouillon
- 1 small package chia seeds (if buying from bulk bin, you need about ¾ cup)
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package raisins (If buying from bulk bin, you need about 1 cup)
- 1 small package unsweetened shredded dried coconut (if buying from bulk bin, you need 3 tablespoons)
- Monk fruit sweetener (can sub maple syrup or honey in Tropical Chia Pudding, if desired)
- Colored sprinkles (optional, for topping Air Fryer Banana Split)
- 1 small bottle of sherry (optional, for Tuna Noodle Casserole)
- Baking powder
- Baking soda
Non-Food Items
*You can buy gluten free, if desired
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