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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.
7 Day Healthy Meal Plan
Valentine’s Day is here! I feel like this year is flying by already! You can start the day with these cute Heart Shaped Chocolate Chip Banana Pancakes! If you are looking for a romantic meal at home, some favorite entrees are my Perfect Filet Mignon for Two or my Scallops over Wilted Spinach Parmesan Risotto and end the meal with the perfect dessert- Chocolate Covered Strawberries!
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 (2/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Cobb Salad in a Jar with Buttermilk Ranch
D: 1/4 of Veggie Stromboli with Mushrooms
Total Calories: 1,035*
TUESDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes** with 2 teaspoons maple syrup and ½ cup cottage cheese
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Perfect Filet Mignon for Two (recipe x 2) with Perfect Baked Potato and Easy Garlic Broccolini
Total Calories: 1,109*
WEDNESDAY (2/15)
B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries, and 1 teaspoon chia seeds
L: 5-Minute Microwave Salmon Rice Bowl
D: One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,260*
THURSDAY (2/16)
B: Berry Cottage Cheese Breakfast Bowl
L: 5-Minute Microwave Salmon Rice Bowl
D: Cajun Chicken Pasta on the Lighter Side
Total Calories: 1,089*
FRIDAY (2/17)
B: Protein PB & J Smoothie Bowl (½ recipe) topped with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries, and 1 teaspoon chia seeds
L: LEFTOVER Cajun Chicken Pasta on the Lighter Side
D: Pineapple Shrimp Fried Rice
Total Calories: 1,157*
SATURDAY (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Air Fryer Egg Salad on 1 slice whole grain bread with an orange
D: DINNER OUT
Total Calories: 798*
SUNDAY (2/19)
B: Avocado Toast with Egg and a protein shake
L: Chicken Barley Soup
D: Easy Inside Out Turkey Cheeseburgers with Air Fryer French Fries (recipe x 2)
Total Calories: 1,018*
*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.
**Freeze any leftover cooked pancakes, if desired.
*Google doc
Shopping List
Produce
- 4 medium PLUS 1 large (ripe) banana
- 4 medium oranges
- 1 (6-ounce) container fresh blackberries
- 1 dry pint of fresh raspberries
- 1 (1-pound) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 2 medium pineapples
- 1 large (6-ounce) Hass avocado
- 2 medium heads of garlic
- 1 (1-inch) piece fresh ginger
- 1 small chili pepper or jalapeño
- 3 medium red bell peppers
- 1 medium yellow bell pepper
- 1 (8-ounce) package crimini mushrooms
- 1 (8-ounce) package white mushrooms
- 6 medium PLUS 3 large Russet potatoes (about 4 pounds)
- 1 small bunch celery
- 2 medium carrots
- 2 baby bok choy
- 2 bunches of broccolini
- 1 small head Iceberg lettuce (can sub 4 leaves Romaine in Cheeseburgers, if desired)
- 1 medium head Romaine lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium bunches scallions
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro (can sub scallion greens for garnish on Fried Rice, if desired)
- 1 dry pint grape or cherry tomatoes
- 2 medium PLUS 1 large vine ripened tomatoes
- 2 medium red onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 pound Italian chicken sausage
- 1 pound 93% lean ground turkey
- 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
- 1 ½ pounds bone-in chicken breasts
- 1 pound boneless, skinless chicken breast cutlets
- 1 ½ pounds (4) filet mignon steaks
- ¾ pound (2) salmon fillets
- 1 ¼ pound large peeled and deveined shrimp
Grains*
- 1 package whole wheat 100 calorie hamburger buns (such as Martin’s)
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package quick or old fashioned oats
- 1 small package all-purpose flour
- 1 package linguine
- 1 package dry brown rice (or 4 cups pre-cooked)
- 1 small package dry pearl barley
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)
- Honey (optional, for Berry Cottage Cheese Bowls)
- Pure maple syrup
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Parsley
- Basil
- Sesame seeds (optional, for topping Veggie Stromboli)
- Vanilla extract
- Crushed red pepper flakes (optional, for Broccolini)
- Sweet red chili sauce
- Sriracha sauce
- Sesame oil
- Rosemary
- Cajun seasoning
- soy sauce*
- Fish sauce
- Paprika
- Bay leaves
- Ketchup and/or mustard (optional, for Cheeseburger)
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 18-pack large eggs
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small tub light cream cheese
- 1 pint almond or oat milk
- 1 (8-ounce) container skim milk
- 1 pint 1% buttermilk
- 1 package sliced 2% American or reduced fat cheddar cheese
- 1 small package of gorgonzola or blue cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (16-ounce) package pizza dough (or ingredients to make your own)
Canned and Jarred
- 1 jar marinara sauce
- 1 jar creamy peanut butter
- 2 (32-ounce) cartons of reduced sodium chicken broth
- 1 small jar sliced pickles
Frozen
- 1 small package of blueberries
- 1 small package sliced strawberries
Misc. Dry Goods
- 1 container vanilla protein powder (I like Orgain)
- 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package slivered almonds (if buying from bulk bin, you need ½ cup)
- Baking powder
- 1 small package mini chocolate chips
*You can buy gluten free, if desired
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