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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 (Nov 27- Dec 3)
Looking for that perfect present for the holidays? Why not share the love of cooking with the Skinnytaste Simple cookbook (my easiest cookbook yet!)? Take it a step further and make a gift basket with ingredients from your favorite recipe!
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 (12/4)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D:Tofu Tacos with Potatoes and Jalapenos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,153*
TUESDAY (12/5)
B: Loaded Egg Muffin and ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Easy Lasagna with a green salad**
Total Calories: 1,075*
WEDNESDAY (12/6)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad (½ recipe)
D: LEFTOVER Easy Lasagna with a green salad
Total Calories: 1,113*
THURSDAY (12/7)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad
D: Air Fryer Chicken Bites with Crispy Oven Roasted Baby Potatoes and Lemon Brussels Sprouts
Total Calories: 1,075*
FRIDAY (12/8)
B: Overnight Oats
L: Italian Sub Broccoli Salad
D: Fish Florentine with Mashed Cauliflower
Total Calories: 1,022*
SATURDAY (12/9)
B: Babka Inspired Bagels # with 1 tablespoon butter and an orange
L: LEFTOVER Air Fryer Chicken Bites with Arroz Congri and 1 ounce avocado
D: DINNER OUT
Total Calories: 743*
SUNDAY (12/10)
B: Huevos Pericos (recipe x 2) with 1 slice whole grain bread and 1 ounce avocado
L: Pepperoni Pizza Bites with 8 baby carrots
D: Quick Beef Chili with Cornbread Muffins
Total Calories: 1,223*
*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
#Double dough recipe for lunch Sunday
*Google doc
Shopping List
Produce
- 2 medium pears
- 1 medium grapefruit
- 4 medium oranges
- 2 medium lemons
- 1 medium banana
- 1 (6-ounce) container blueberries (can use frozen, if desired)
- 3 small (5-ounce) Hass avocados
- 4 Persian (mini) cucumbers (can sub 1 medium English)
- 2 large jalapenos
- 1 large head garlic
- 1 medium head cauliflower
- ½ pound broccoli florets
- 3 medium red bell peppers
- 1 small green bell pepper
- 2 pounds Brussels sprouts
- 1 ½ pounds baby potatoes
- 1 medium Russet potato
- 1 large bag baby carrots
- 1 (1-pound) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 2 large bunches scallions (you need about 18)
- 1 small bunch cilantro
- 1 small bunch Italian parsley
- 1 dry pint cherry or grape tomatoes
- 3 medium Roma or vine-ripened tomato
- 1 small red onion
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 pounds 93% lean ground beef
- 1 ½ ounces genoa salami
- 1 ½ ounces lean deli ham (can sub 1 ½ ounces turkey pepperoni in Broccoli Salad, if desired)
- 1 ½ ounces deli turkey
- 1 package turkey pepperoni
- 3 pounds boneless, skinless chicken breasts
- 1 ¼ pounds (4 fillets) skinless white firm fish (such as grouper, flounder, bass or halibut)
Grains*
- 1 small loaf sliced whole grain bread
- 1 small package corn tortillas (you need 8)
- 1 small package dry long grain rice
- 1 small package dry brown rice (or 1 ½ cups cooked)
- 1 medium package unbleached all-purpose or whole wheat flour
- 1 small package coarse yellow cornmeal
- 1 small package quick oats
- 1 package no-boil lasagna noodles
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)
- Light mayonnaise
- Sriracha sauce
- Furikake
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Cumin
- Bay leaves
- Oregano
- Red wine vinegar
- Light vinaigrette (or make your own with ingredients in list)
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Sazon seasoning
- Cinnamon
- Garlic powder
- Crushed red pepper flakes (optional, for Pizza Bites)
- Paprika
Dairy & Misc. Refrigerated Items
- 2 ½ dozen large eggs
- 1 (14-ounce) package firm tofu
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 2 (16-ounce) containers part-skim cottage cheese
- 1 small box butter
- 1 (8-ounce) box reduced fat cream cheese
- 1 pint half and half
- 1 pint 1 % buttermilk
- 1 pint unsweetened almond milk or milk of choice
- 1 (8-ounce) package shredded cheddar cheese
- 1 (16-ounce) package shredded part-skim mozzarella cheese
- 1 small chunk fresh mozzarella
- 1 small block or sliced reduced fat provolone cheese
- 1 small wedge fresh Parmesan or Pecorino Romano cheese
Canned and Jarred
- 2 (5-ounce) cans skinless wild pink or red salmon
- 2 (15-ounce) cans chickpeas
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can reduced sodium black beans
- 1 small jar marinara or pizza sauce
- 1 small jar salsa
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can mild diced tomatoes with green chilies
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 small jar pepperoncini
- 1 (14-ounce) can low sodium vegetable or chicken broth
Frozen
- 1 small package corn kernels
- 1 small package frozen spinach (can sub fresh [chopped] Egg Muffins, if desired)
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)
- 1 package mini semi-sweet chocolate chips
- Monk fruit sweetener (or sweetener of your choice)
- 1 small package pecan halves (if buying from bulk bin, you need 1 tablespoon)
- 1 small package granulated sugar
- Baking powder
- 1 light beer such as Corona Light
*You can buy gluten free, if desired
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