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 (Oct 16-22)
Three weeks in a row…THREE!! Skinnytaste Simple is once again on the New York Times best seller list!! I hope you all know that I don’t take this lightly- that am I humbled and grateful that, because of all of you, I am able to do what I love and share it with everyone! I loved meeting everyone at the book signings- thank you for coming to see me!
With fall now in full force don’t forget to check out one of my favorite things- all things pumpkin! Pumpkin Mug Cake, Pumpkin Banana Bread, Pumpkin Pie Dip, anything your pumpkin heart desires!
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 (10/16)
B: Broccoli and Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 8 baby carrots
D: Lasagna Roll-Ups with Cottage Cheese and a green salad*
Total Calories: 1,094**
TUESDAY (10/17)
B: Broccoli and Cheese Egg Muffins and a pear
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 8 baby carrots
D: Madison’s Favorite Beef Tacos and Quick Black Beans (recipe x 2)
Total Calories: 1,041**
WEDNESDAY (10/18)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos and Quick Black Beans
Total Calories: 1,050**
THURSDAY (10/19)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: Buffalo Chicken Salad
D: Garlic-Ginger Chicken Stir-Fry with ¾ cup brown rice #
Total Calories: 1,244**
FRIDAY (10/20)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,213**
SATURDAY (10/21)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Broccoli Cheddar Soup with 1 small whole grain roll
D: DINNER OUT
Total Calories: 615**
SUNDAY (10/22)
B: Crustless Potato Jalapeno Quiche with 1 ounce avocado
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an orange
D: Pork Chops with Dijon Herb Sauce with Instant Pot Mashed Potatoes and Parmesan Brussels Sprouts
Total Calories: 1,030**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ 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.
#Make an extra 3 cups rice for dinner Friday, if desired
Shopping List
Produce
- 4 medium oranges
- 2 medium pears
- ¾ pound seedless grapes
- 2 medium sweet apples
- 3 medium lemons
- 1 medium banana
- 1 small (5-ounce) Hass avocado
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 1 medium jalapeno
- 1 small PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 pound Brussels sprouts
- 3 ½ pounds broccoli florets
- 1 pound baby bok choy
- 1 medium Yukon Gold potato
- 2 pounds Russet potatoes
- 1 small bunch celery
- 1 small bunch carrots
- 1 small bag baby carrots
- 1 small cucumber
- 1 small bunch scallions
- 1 medium bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (optional for Sofrito, if you can find it)
- 1 small bunch/container Thai or traditional basil
- 1 small head Romaine lettuce
- 1 (10-ounce) package mixed greens
- 2 medium vine-ripened tomato
- 2 medium plum tomatoes
- 2 medium red onions
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 (8-ounce) skinless salmon fillet
- 1 ¼ pound (4) flounder fillets
- 1 (8-ounce) boneless, skinless chicken breast
- 1 ½ pounds thinly sliced chicken breast cutlets
- 2 pounds 93% lean ground beef
- 1 ½ pounds (4) bone-in pork chops
Grains*
- 1 loaf sliced sourdough bread
- 1 loaf sliced whole grain bread (can sub sourdough for Tuna Melt, if desired)
- 1 small package whole grain rolls (can sub a small piece of sourdough with Broccoli Cheddar Soup, if desired)
- 1 package lasagna noodles
- 1 large or 2 small packages crunchy corn taco shells (you need 16)
- 1 small package all-purpose flour
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 package seasoned 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)
- Regular or light mayonnaise
- Light vinaigrette dressing (or make your own with ingredients in list)
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Oregano
- Bay leaves
- Sazon
- Frank’s RedHot Sauce
- Rice vinegar
- Toasted sesame oil
- Chili paste
- Reduced sodium soy sauce*
- Pure maple syrup
- Cinnamon
- Nutmeg
- Red wine vinegar
- Dijon mustard
- Garlic powder
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 pint low fat (1%) buttermilk
- 1 pint half and half
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container nonfat milk
- 1 (8-ounce) container light sour cream
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 box butter
- 1 small container whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 dozen large eggs
- 1 pint liquid egg white
- 1 container light blue cheese dressing (or ingredients to make your own)
- 1 large wedge Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) block or bag shredded sharp cheddar cheese
- 1 (8-ounce) block reduced fat cheddar cheese
- 1 (8-ounce) bag shredded pepper Jack or Colby Jack cheese
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar pesto (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 package chicken bouillon or jar Better than Boullion
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (14-ounce) can chicken stock or broth
- 1 (15-ounce) can chickpeas
- 2 (15-ounce) cans black beans
- 1 small jar capers
- 2 (4.5-ounce) cans tuna in water
Misc. Dry Goods
- 1 small package granulated sugar or monk fruit
- 1 small package raw sugar (can sub granulated sugar or monk fruit in Yogurt Bowls, if desired)
- 1 small bottle dry white wine
- 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package pecan halves (if buying from bulk bin you need about ¾ cup)
- 1 small package dry-roasted crushed peanuts
- Colored sprinkles (optional topping for Breakfast Banana Split)
- Cornstarch
*You can buy gluten free, if desired
