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 (Sept 4-10)
Looks like it’s almost time to break in those new lunch boxes! Check out these back to school recipes and this simple hack to get kids to eat healthy! Don’t forget my new cookbook Skinnytaste Simple, which has delicious, healthy recipes with 7 ingredients or fewer is out for presale! These recipes will make getting dinner on the table easier than ever on those nights you are running kids to sports and after school activities!
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!
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:
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 (9/4)
B: Mini Quiche with 1 cup strawberries
L: Italian Pasta Salad
D: Turkey Burger, Veggie Kabobs and Coleslaw
Total Calories: 1,080*
TUESDAY (9/5)
B: Mini Quiche with 1 cup strawberries
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Tofu Tacos with Potatoes and Jalapenos
Total Calories: 1,126*
WEDNESDAY (9/6)
B: Mini Quiche with a peach
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti** and Roasted Parmesan Green Beans
Total Calories: 1,100*
THURSDAY (9/7)
B: Mini Quiche with a peach
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Air Fryer Chicken Cutlets with Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,105*
FRIDAY (9/8)
B: Tropical Chia Pudding Breakfast Bowl (½ recipe)
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Weeknight Seafood Paella with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,118*
SATURDAY (9/9)
B: Spinach Ricotta Quiche with 2 cups baby arugula, 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT
Total Calories: 611*
SUNDAY (9/10)
B: LEFTOVER Spinach Ricotta Quiche with 1 cup grapes
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls
Total Calories: 1,102*
*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 2 cups pasta for lunch leftovers on Thurs/Fri
*Google doc
Shopping List
Produce
- 1 (12-ounce) container strawberries
- 2 medium peaches
- 4 medium apples (any variety)
- 1 small kiwi
- 1 small mango
- 3 medium lemons
- 1 pound seedless red or green grapes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
- 2 large ears of corn
- 1 medium yellow bell pepper
- 2 medium red bell peppers
- 2 large jalapenos
- 2 medium heads garlic
- 1 small shallot
- 1 medium zucchini
- 6 Persian cucumbers (can sub 2 small English, if desired)
- 1 small cucumber
- 1 ½ pounds broccoli florets
- 1 medium Russet potato
- 1 small bunch celery
- 3 medium carrots
- 1 small bag baby carrots
- ¾ pound green beans
- 1 small bunch scallions
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ small medium head green cabbage (or 1 small bag pre-shredded)
- 1 small head Romaine lettuce
- 1 (6-ounce) PLUS 1 (1-pound) container baby arugula
- 1 (6-ounce) PLUS 1 (1-pound) container baby spinach
- 1 small bunch Italian parsley
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (can sub scallion greens in Tzatziki, if desired)
- 1 small bunch/container fresh basil
- 2 (1-pound) containers cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 3 medium red onions
- 2 large yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- ¾ pound 90% lean ground sirloin beef
- 1 (3-ounce) Italian chicken sausage
- 1 (2-ounce) link cooked chorizo (I use Goya)
- 1 package center-cut bacon
- 1 (8-ounce) ham steak or thick cut deli ham
- 1 (8-ounce) package sliced genoa salami
- 3 ounces deli turkey breast
- 1 ½ pounds boneless, skinless chicken breasts (can buy 4 ounces pre-cooked PLUS 1 pound raw, if desired)
- 1 pound boneless, skinless chicken thighs
- 16 extra-jumbo shrimp
- 16 cherrystone clams
Grains*
- 1 (16-ounce) package fusilli pasta (I like Delallo)
- 1 (16-ounce) package whole wheat spaghetti
- 1 small package short or medium grain white rice
- 1 small package dry quinoa (or 2 cups pre-cooked)
- 1 package seasoned whole wheat breadcrumbs
- 1 package hamburger buns
- 1 small package corn tortillas (you need 8)
- 1 small loaf sliced whole wheat bread
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)
- Red wine vinegar
- White wine vinegar
- Garlic powder
- Parsley
- Basil
- Onion powder
- Onion flakes
- Ketchup
- Yellow mustard
- Dijon or whole grain mustard
- Worcestershire sauce
- BBQ sauce (or ingredients to make your own)
- Light mayonnaise
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Cumin
- Oregano
- Bay leaves
- Italian seasoning
- Old Bay seasoning
- Saffron threads
- Turmeric
- Crushed red pepper flakes (optional, for Chicken Tzatziki Bowls)
- Italian dressing
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 (9-inch) deep dish pie crust
- 1 small container part-skim ricotta cheese (I like Polly-O)
- 1 (8-ounce) container skim milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (6-ounce) container 1% (low fat) Greek yogurt (can sub ¼ cup nonfat on Chicken Tzatziki, if desired)
- 1 (6-ounce) container whole milk plain (not Greek) yogurt
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar cheese (can sub ¾ cup mozzarella in Mini Quiche, if desired)
- 1 (8-ounce) package sliced reduced fat American or cheddar cheese
- 1 (8-ounce) chunk reduced fat provolone cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 package feta in brine
- 1 small package gorgonzola or blue cheese (can sub 1 tablespoon of another cheese in Cobb Salad, if desired)
- 1 small chunk fresh Parmesan cheese
Canned and Jarred
- 1 large jar pepperoncini
- 1 small can sliced black olives
- 1 small jar Castelvetrano olives
- 1 (14-ounce) can hearts of palm
- 1 (15-ounce) can chickpeas
- 1 small jar salsa
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton chicken or vegetable broth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small bag peas
- 1 box phyllo dough
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package unsweetened dried shredded coconut
- 1 small package monk fruit sweetener, stevia or your favorite sweetener
*You can buy gluten free, if desired
