posted April 30, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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. You should aim for around 1500 calories* per day.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (5/3)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3B 5G 3P) with a whole grain roll (3B 3G 3P)
D: Penne Arugula Salad with Sun-Dried Tomatoes (7B 9G 7P)
Totals: WW Points 16B 20G 16P, Calories 821*
TUESDAY (5/4)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Turkey Picadillo (5B 5G 5P) over ¾ cups brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 16B 26G 11P, Calories 1,039*
WEDNESDAY (5/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Air Fryer Bacon Wrapped Pork Tenderloin (3B 3G 3P) with Smashed Sweet Potatoes (6B 6G 2P)
Totals: WW Points 12B 20G 8P, Calories 853*
THURSDAY (5/6)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Avocado Egg Salad and Salmon Sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) and a green salad** (1B 1G 1P)
Totals: WW Points 23B 27G 21P, Calories 1,086*
FRIDAY (5/7)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Avocado Egg Salad and Salmon Sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: Grilled Shrimp Avocado, Fennel and Orange Salad (4B 6G 4P) with a whole grain roll (3B 3G 3P)
Totals: WW Points 19B 23G 19P, Calories 1,001*
SATURDAY (5/8)
B: Smoked Salmon Breakfast Flatbread (6B 7G 6P)
L: Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes (6B 6G 2P) with grilled shrimp # (0B 2G 0P)
D: ORDER IN!
Totals: WW Points 12B 15G 8P, Calories 608*
SUNDAY (5/9)
B: Spanish Tortilla with Pimenton Aioli (5B 7G 3P) and an orange (0B 0G 0P)
L: Perfect Air Fryer Chicken Breasts (0B 3G 0P) with Strawberry and Gorgonzola Salad with Poppy Seed Dressing
(6B 6G 6P)
D: Za’atar Lamb Chops (4B 4G 4P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 20B 25G 18P, Calories 1,094*
*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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
# Grill 1 pound extra shrimp for lunch Saturday.
Shopping List
Produce
- 6 medium PLUS 1 large Navel oranges
- 3 medium lemons
- 1 (1-pound) container fresh strawberries
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 3 Persian (mini) cucumbers
- 1 medium cucumber
- 1 medium English cucumber
- 2 pounds (4 medium) zucchini
- 3 medium red bell peppers
- 1 small carrot
- ½ pound asparagus
- 1 small bulb fennel
- 1 ½ pounds (4 medium) Yukon Gold potatoes
- 2 pounds (3 medium) long, thin sweet potatoes
- 1 large shallot
- 1 medium head garlic
- 1 medium bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh Italian parsley or mint
- 1 small bunch/container fresh thyme
- 1 small bunch cilantro (optional, for Picadillo)
- ½ small head white or green cabbage
- 1 medium PLUS 1 large head Romaine lettuce
- 1 (1-pound) bag/clamshell mixed baby greens
- 1 (5-ounce) bag/clamshell baby arugula
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 large beefsteak tomato
- 2 small red onions
- 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 1/3 pounds 93% lean ground turkey
- 1 (1 ½ pound) pork tenderloin
- 1 package center-cut bacon
- 14 ounces Italian chicken sausage (I like Al Fresco or Premio)
- 2 pounds peeled and deveined jumbo shrimp
- 6 ounces sliced smoked salmon (lox)
- 1 ½ pounds boneless, skinless chicken breasts
- 28 ounces (8) lamb loin chops
Grains*
- 1 package small whole grain rolls (I like Martin’s)
- 1 small loaf sliced whole grain bread
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package all-purpose unbleached or white whole wheat flour
- 1 package penne pasta
- 1 small package pearled farro
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Red wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Za’atar
- Poppy seeds
- Honey
- Cayenne pepper
- Smoked paprika
- Dried parsley
- Onion powder
- Garlic powder
- Regular or light mayonnaise
- Everything bagel seasoning (or ingredients to make your own)
- Light vinaigrette (or make your own with ingredients in list)
- Dijon mustard
- Bay leaves
- Cumin
- Hot sauce (optional, for Avocado Toast)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (32-ounce) tub low fat cottage cheese
- 1 small block feta cheese
- 1 small wedge or container gorgonzola cheese
- 1 small box unsalted butter
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) tub reduced fat cream cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield Farms)
Canned and Jarred
- 2 (15-ounce) cans chickpeas
- 1 (6-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar sun-dried tomatoes
- 1 small jar pitted green Spanish pitted olives
- 1 (8-ounce) can tomato sauce
- 1 jar marinara (or ingredients to make your own)
- 1 (14.5-ounce) can low sodium chicken or vegetable broth
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
- Baking powder
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
Non-Food Items
*You can buy gluten free, if desired
