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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 19-25)
As the season of Lent has begun, let me share some of my favorite meatless mains! Check out my Eggplant Meatballs, Spinach Lasagna Roll Ups or these Greek Tofu Bowls for the perfect Lenten friendly meal.
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 (2/19)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Canned Salmon Rice Bowl
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
Total Calories: 1,071*
TUESDAY (2/20)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Ground Turkey Taco Skillet
Total Calories: 1,164*
WEDNESDAY (2/21)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoon shredded cheddar and 1 ounce avocado
D: Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad**
Total Calories: 1,079*
THURSDAY (2/22)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad
D: Chicken Florentine with ¾ cup brown rice # and Easy Garlic Broccolini
Total Calories: 1,189*
FRIDAY (2/23)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup whole wheat spaghetti with a green salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,280*
SATURDAY (2/24)
B: Slow Cooker Steel Cut Oats
L: Cheeseburger Salad
D: DINNER OUT
Total Calories: 613*
SUNDAY (2/25)
B: ¼ of Swiss Chard Frittata with an orange
L: Turkey Club (recipe x 4) and a pear
D: Chicken Gnocchi Soup
Total Calories: 1,058*
*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 8 cups mixed greens, 5 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons light vinaigrette. Set aside 2 servings (with dressing on the side) for lunch Thurs/Fri.
#Make an extra 3 cups rice for dinner Friday
*Google doc
Shopping list
- 3 medium bananas
- 4 medium pears
- 4 medium oranges
- 2 medium lemons
- 1 medium lime
- 2 (6-ounce) containers berries (your choice)
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium jalapenos
- 1 small PLUS 1 medium red bell pepper
- 2 medium heads garlic
- 1 small PLUS 1 large shallot
- 4 Persian (mini) cucumbers (or 1 large English cucumber)
- 1 small bag baby carrots
- 1 ½ pounds broccoli florets
- 2 bunches broccolini
- 1 large bunch scallions
- 1 (4-ounce) container white mushrooms
- 1 bunch Swiss chard
- 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 medium head Romaine lettuce
- 1 small head Iceberg lettuce (can sub 8 leaves Romaine lettuce in Turkey Club, if desired)
- 1 small container/bunch fresh basil (optional, for garnish on Gnocchi Soup)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry tomatoes
- 2 medium yellow onions
- 2 small red onions
- 1 large white onion
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breast
- 1 ½ pounds sweet Italian chicken or turkey sausage
- 1 package center-cut bacon
- ¾ pound deli turkey breast (such as Boar’s Head)
- 1 pound 93% lean ground beef
- 1 pound 93% lean ground turkey
- 1 ¼ (4) pounds flounder fillets
Grains
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 package unbleached all-purpose flour
- 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 medium package dry brown rice (or about 7 cups pre-cooked)
- 1 (1-pound) whole wheat spaghetti
- 1 (16-ounce) package gnocchi
- 1 package seasoned breadcrumbs
- 1 medium bag tortilla chips
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 (can sub chopped nori and sesame seeds in Salmon Bowl, if desired)
- Cumin
- Chili powder
- Garlic powder
- Onion powder
- Paprika
- Smoked paprika
- Cayenne
- Turmeric
- Crushed red pepper flakes
- Light vinaigrette dressing (or make your own with ingredients in list)
- Pure maple syrup
- Cinnamon
- Yellow mustard
- Ketchup
- Italian seasoning
- Apple cider vinegar
- Bay leaves
- Hot sauce (optional for serving with Omelet Tortilla Wrap)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 package 1/3 less fat cream cheese
- 1 pint half and half
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub ¼ cup regular cheddar in Cheeseburger Salad, if desired)
- 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
- 1 bag shredded or block Swiss cheese
- 1 tub whipped butter
- 1 (6-ounce) container whole milk plain yogurt
- 1 pint unsweetened almond milk
Canned and Jarred
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can pinto beans
- 1 medium jar salsa
- 1 (28-ounce) crushed tomatoes (I love Tuttorosso)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 small jar sun-dried tomatoes in oil
- 2 (32-ounce) cartons reduced sodium chicken broth
- 1 (14-ounce) can vegetable broth
- 1 small jar capers
- 1 small jar dill pickle spears
Frozen
- 1 (1 pound) package corn kernels
Misc. Dry Goods
- 1 bottle white wine
- 1 container unflavored pea or whey protein powder
- 1 small package ground flax
- 1 small package pecan or walnut halves (if buying from bulk bin, you need ¼ cup)
*You can buy gluten free, if desired
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