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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 Weight Watchers points.
Free 7 Day Healthy Meal Plan (Feb 5-11)
This is going to be a crazy week as my book tour begins! I am so excited to visit Atlanta this Tuesday, Dallas this Wednesday, Houston this Thursday, Bethesda MD Saturday and Philly area Sunday! Don’t forget to secure your spot with tickets (required) which includes a signed copy of Skinnytaste Simple!
If you are ending the week with a Superbowl party check out some of my favorite game time appertizers– Taco Dip, Best Guacamole Recipe, or this Sausage Stromboli! Hope your team made it to the big game!
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 (2/5)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: Lentil Bolognese with a green salad*
Total Calories: 1,192**
TUESDAY (2/6)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: D: LEFTOVER Lentil Bolognese with a green salad
Total Calories: 1,192**
WEDNESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
Total Calories: 1,015**
THURSDAY (2/8)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan
Total Calories: 1,112**
FRIDAY (2/9)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Korean-Inspired Salmon Rice Bowl and Spicy Garlic Edamame
Total Calories: 1,202**
SATURDAY (2/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Pastrami Reuben Egg Rolls with 1 cup sliced cucumbers
D: DINNER OUT
Total Calories: 680**
SUNDAY (2/11)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Buffalo Chicken Dip with 12 tortilla chips, Everything Bagel Pigs in a Blanket and Jalapeno Poppers
D: Instant Pot Chicken Taco Chili with 2 tablespoons shredded cheddar, 2 tablespoons light sour cream and 1 ounce avocado
Total Calories: 1,124**
*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette
**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.
*Google doc
Shopping list
Produce
- 1 small PLUS 2 medium oranges
- 1 small PLUS 2 medium lemons
- 1 medium grapefruit
- 3 medium bananas
- 2 medium kiwi
- 2 small mangoes
- 1 small (5-ounce) Hass avocado
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 12 medium jalapeno peppers
- 14 mini (Persian) cucumbers (can sub 3 medium English, if desired)
- 1 (8-ounce) package baby bella mushrooms
- 1 (4-ounce) package white mushrooms
- 1 ½ pounds mixed mushrooms
- 1 small bunch carrots
- 1 small bunch celery
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil (optional topping for Lentil Bolognese)
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag mixed greens
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 2 ½ pounds (5) boneless, skinless chicken breasts
- 1 package turkey bacon (I love Applegate)
- 1 small package sliced prosciutto
- 1 package turkey hot dogs (such as Applegate)
- 6 ounces pastrami or corned beef
- 1 pound 90% lean ground beef
- 1 pound pork tenderloin
- 1 ¼ pounds (4) skinless salmon fillets
Grains*
- 1 (1-pound) package high protein pasta (such as Barilla)
- 1 package Acini di pepe pasta (or other small shape pasta)
- 1 small package dry white or brown rice (or 3 cups pre-cooked)
- 1 small package old fashioned or quick oats
- 1 large bag tortilla chips
- 1 package light whole wheat English muffins
- 1 small package unbleached all-purpose flour
- 1 package plain panko breadcrumbs
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)
- Red wine vinegar
- Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
- Light vinaigrette dressing (or make your own with ingredients in list)
- Pure maple syrup
- Ground cinnamon
- Bay leaves
- Dijon mustard
- Regular or reduced sodium soy sauce*
- Gochujang
- Balsamic vinegar
- Mirin
- Toasted sesame oil
- Black sesame seeds
- Honey
- Cayenne pepper
- Vanilla extract
- Light mayonnaise
- Ketchup
- Worcestershire sauce
- Hot sauce (such as Frank’s RedHot)
- Onion powder
- White vinegar
- Everything Bagel seasoning
- Paprika
- Chili powder
- Garlic powder
- Oregano
- Cumin
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) PLUS (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 medium container light sour cream
- 1 small container fat free sour cream
- 2 (8-ounce) packages reduced fat cream cheese
- 1 small box butter
- 1 (8-ounce) container nonfat milk
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) block cheddar cheese
- 1 (8-ounce) bag shredded or block low fat sharp cheddar cheese
- 1 (8-ounce) bag shredded or wedge reduced fat Swiss cheese (I like Jarlsberg)
- 1 small wedge fresh Parmesan cheese
- 1 (4-ounce) chunk or bag shredded part skim mozzarella cheese
- 1 small package blue cheese
- 1 package or jar sauerkraut
- 1 package egg roll wrappers
Canned and Jarred
- 2 (10-ounce) cans RoTel diced tomatoes with chilies
- 1 (4-ounce) can chopped green chilies
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (15-ounce) PLUS 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
- 1 (32-ounce) carton beef stock
- 1 (32-ounce) carton vegetable broth
- 1 small jar peanut (or other nut/seed) butter
- 1 small jar sun dried tomatoes
- 1 small jar prepared horseradish
Frozen
- 1 (10-ounce) package corn kernels
- 1 large package edamame in pod
Misc. Dry Goods
- 1 small package shelled pistachios (if buying from bulk bin, you need ¾ cup)
- 1 small package dry brown, green or red lentils
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia seeds (if buying from bulk bin, you need ½ cup)
- 1 small package granulated sugar
- 1 package sugar free chocolate chips (such as Lily’s)
- Colored sprinkles (optional topping for Air Fryer Banana Split)
- Baking powder
- Monk fruit sweetener or your favorite sweetener (can use maple syrup or honey in Chia Pudding, if desired)
- 1 small package dried unsweetened shredded coconut
- 1 small package vanilla protein powder (I like Orgain)
- 1 bottle red wine (optional, for Lentil Bolognese)
*You can buy gluten free, if desired
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