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 (August 28-Sept 3)
I can’t believe the end of summer is upon us! I love Labor Day weekend but it is always a little sad to say good-bye to all the sunny memories made over the summer. With that being said though, as hot as some areas have been, I am sure a lot of people are looking forward to some cooler weather! Send summer out with a bang with these 20 Best Burger Recipes, amazing sides like this easy grilled corn and end it with a sweet dessert like my Grilled Pineapple!
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 (8/28)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Eggplant Meatballs with 1 cup whole wheat spaghetti and an arugula salad (2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light vinaigrette)
Total Calories: 1,120*
TUESDAY (8/29)
B: Feta Eggs with Zucchini
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Slow Cooker Chicken Tacos
Total Calories: 1,152*
WEDNESDAY (8/30)
B: Greek Cottage Cheese Bowl
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Sheet Pan Turkey Meatloaf and Broccoli with ¾ cup brown rice**
Total Calories: 1,079*
THURSDAY (8/31)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Ground Turkey Skillet with Sweet Potatoes and Black Beans
D: Korean Beef Rice Bowls
Total Calories: 1,121*
FRIDAY (9/1)
B: Blueberry Banana PB Smoothie and 1 hard-boiled egg
L: Spiralized Greek Cucumber Salad with Lemon and Feta and a whole grain roll
D: Blackened Shrimp and Grits and String Beans with Garlic and Oil
Total Calories: 1,096*
SATURDAY (9/2)
B: Babka-Inspired Bagels # with 2 tablespoons light cream cheese and 1 cup mixed berries
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT
Total Calories: 737*
SUNDAY (9/3)
B: Lox and Eggs with Onions (recipe x 2)
L: Pizza Sausage Rolls with 8 baby carrots
D: Chicken Stroganoff with 1 cup egg noodles
Total Calories: 1,071*
*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 Thursday
#Double dough recipe for lunch Sunday
*Google doc
Shopping List
Produce
- 2 medium bananas
- 3 (6-ounce) containers berries (your choice)
- 2 medium limes
- 1 medium lemon
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
- 1 large ear of corn
- 1 medium jalapeno
- 1 medium head garlic
- 1 (2-inch) piece fresh ginger
- 1 (1 1/4 -pound) eggplant
- 1 pound sweet potatoes (about 2 medium)
- 1 medium PLUS 1 large zucchini
- 1 small PLUS 1 medium English cucumber
- 8 ounces sliced cremini mushrooms
- 1 ½ pounds broccoli florets
- 1 pound green beans
- 1 medium green bell pepper
- 1 medium package baby carrots
- 1 medium bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 (1-pound) container baby arugula
- 1 small head red cabbage (or 1 small bag pre-shredded)
- 1 dry pint grape or cherry tomatoes
- 2 large vine-ripened tomatoes
- 1 small red onion
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 2 ¼ pound 93% lean ground turkey
- 1 pound 93% lean ground chicken
- 1 ½ pounds boneless, skinless chicken breasts
- ½ pound thin-sliced chicken breast cutlets
- 2 raw chicken Italian sausage links
- 1 pound 93% lean ground beef
- 1 pound jumbo shrimp
- 6 ounces sliced Nova lox
Grains*
- 1 package egg noodles
- 1 package whole wheat spaghetti
- 1 medium package unbleached all-purpose flour
- 1 loaf sliced sourdough bread
- 1 small package quick cooking grits
- 1 small package quick oats
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 whole grain roll (can sub a slice of sourdough to go with Greek Cucumber Salad, if desired)
- 1 medium package corn tortillas (you need 12)
- 1 package Italian 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)
- Crushed red pepper flakes
- Cumin
- Light vinaigrette dressing
- Garlic powder
- Adobo seasoning
- Worcestershire sauce
- Ketchup
- Reduced sodium soy sauce
- Sesame oil
- Paprika
- Cayenne
- Oregano
- Cinnamon
- Sesame seeds (optional, for Sausage Rolls)
- Gochujang sauce
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small container sour cream
- 1 small tub light cream cheese
- 1 small tub part-skim ricotta (optional, for serving with Eggplant Meatballs)
- 1 (8-ounce) package shredded mozzarella cheese
- 1 box unsalted butter
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small chunk fresh feta cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub 2 ounces Parmesan in Eggplant Meatballs, if desired)
- 1 small chunk sharp cheddar cheese
- 1 (8-ounce) container unsweetened plain almond milk
- 1 pint skim milk
- 1 package sliced provolone or mozzarella cheese
Canned and Jarred
- 1 small jar chunky mild or medium salsa
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar pizza sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar chicken flavor Better than Bouillon
- 1 (15-ounce) can black beans
- 1 small jar powdered peanut butter (such as PB2)
- 1 small jar pitted kalamata olives
Frozen
Misc. Dry Goods
- Granulated sugar
- Baking powder
- Mini semi-sweet chocolate chips
- Light brown sugar
Non-Food Items
*You can buy gluten free, if desired
