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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)
I hope everyone had a Happy Thanksgiving! Leftover Turkey Noodle Soup and Leftover Turkey & Sweet Potato Frittata are perfect for a quick and simple meal and to use up those leftovers! Looking for something lighter? My Leftover Turkey Harvest Cobb Salad is sure to hit the spot!
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 (11/27)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Pasta Fagioli Soup and Navel Orange Salad with Avocado
Total Calories: 1,100*
TUESDAY (11/28)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Pasta Fagioli Soup with 1 slice sourdough bread
D: Smash Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,065*
WEDNESDAY (11/29)
B: Mushroom-Spinach Scrambled Eggs
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw (recipe x 2)
Total Calories: 1,137*
THURSDAY (11/30)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: LEFTOVER Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw
Total Calories: 1,227*
FRIDAY (12/1)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Air Fryer Basil-Parmesan Salmon with Kale and Brussels Sprouts Salad with Parmesan and Pecans (½ recipe)
Total Calories: 1,119*
SATURDAY (12/2)
B: Breakfast Strata with Sausage and Mushrooms
L: Spicy California Shrimp Stack with Spicy Garlic Edamame
D: DINNER OUT
Total Calories: 514*
SUNDAY (12/3)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: 5-Minute Microwave Salmon Rice Bowl with Bok Choy (recipe x 4)
D: Air Fryer Chicken Parmesan with 1 cup whole wheat spaghetti and Roasted Broccoli with Smashed Garlic
Total Calories: 1,371*
*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
- 2 medium apples
- 8 medium navel oranges
- 3 medium limes
- 1 medium lemon
- ½ pound seedless grapes
- 2 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 6 Persian (mini) cucumbers (or 1 large English)
- 2 medium red bell peppers
- 7 ounces sliced mushrooms
- 1 medium head cauliflower
- 1 ½ pounds broccoli florets
- ¼ pound Brussels sprouts (or 2 cups pre-shredded)
- 1 small bunch celery
- 1 medium carrot
- 4 medium heads baby bok choy
- 1 small package baby kale
- 1 small head white cabbage
- 1 (1-pound) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 medium PLUS 1 large bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 2 ¾ pounds salmon
- ¾ pound turkey or chicken breakfast sausage
- 3 pounds boneless pork shoulder blade roast
- ½ pound cooked peeled, tail-off shrimp
Grains*
- 1 (16-ounce) package whole wheat spaghetti
- 1 (16-ounce) package ditalini or small pasta
- 1 package dry brown rice (or about 9 ½ cups pre-cooked)
- 1 package old fashioned oats
- 1 package seasoned breadcrumbs
- 1 large loaf sourdough bread
- 1 small package corn tortillas (you need 8)
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)
- Bay leaves
- Basil
- Parsley
- Oregano
- Red wine vinegar
- Dijon mustard
- Honey
- Taco seasoning (or ingredients to make your own)
- Cumin
- Apple cider vinegar
- Cinnamon
- Pure maple syrup
- Vanilla extract
- Nutmeg
- Regular or light mayonnaise
- Paprika
- Rice vinegar
- Furikake
- Reduced sodium soy sauce*
- Sriracha sauce
- Cayenne pepper
- Sesame seeds
- Honey
- Sweet chili sauce
- Sesame oil
Dairy & Misc. Refrigerated Items
- 1 container pico de gallo (or ingredients to make you own)
- 1 (18-pack) large eggs
- 1 small box butter (can sub 1 tablespoon olive oil in Chicken Parmesan, if desired)
- 1 pint nonfat milk
- 1 pint unsweetened almond milk (or can buy a larger nonfat milk, if desired)
- 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded reduced fat mozzarella cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 large wedge fresh Parmesan cheese
- 1 (6-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can tomato sauce or crushed tomatoes
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton chicken or vegetable broth
- 1 (2.6-ounce) packet light tuna in water
Frozen
- 1 large package edamame (in pod)
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 medium package pecan or walnut halves (if buying from bulk bin, you need ¾ cup)
- 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)
Non-Food Items
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