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 9-15)
First and foremost– THANK YOU for putting Skinnytaste Simple on the NY Times Bestseller list for the SECOND week in a row and for ALL the reviews you all have left! I read EVERY one of them! If you haven’t left a review on the book yet, but feel so inclined to do so, I would be grateful.
My New Jersey friends!! Book signing THIS Sunday– October 8th- at Uncle Guiseppe’s Marketplace in Morris Plains. I’ll be upstairs from 11:00am-12:30pm- come by and say hi!
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 (10/9)
B: Savory Cottage Cheese Bowl
L: Autumn Kale Salad with Chicken
D: 1 ½ cups Easy Black Bean Vegetarian Chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado
Total Calories: 1,216*
TUESDAY (10/10)
B: 2 scrambled eggs plus 1 egg white with 1 slice whole grain toast and 2 ounces avocado
L: Autumn Kale Salad with Chicken
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)
Total Calories: 1,255*
WEDNESDAY (10/11)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: Salisbury Steak with Mushroom Gravy and a Perfect Baked Potato
Total Calories: 1,212*
THURSDAY (10/12)
B: English Muffin Breakfast Sandwich and an orange
L: Autumn Kale Salad with Chicken
D: LEFTOVER Salisbury Steak with Mushroom Gravy and Roasted Sweet Potatoes
Total Calories: 1,270*
FRIDAY (10/13)
B: Savory Cottage Cheese Bowl
L: Turkey Club and an orange
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Total Calories: 1,214*
SATURDAY (10/14)
B: 4-Ingredient Flourless Banana Nut Pancakes (recipe x 4)
L: Minestrone Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 623*
SUNDAY (10/15)
B: Cottage Cheese, Egg and Sausage Frittata with 1 cup spinach and 1 teaspoon light vinaigrette
L: LEFTOVER Minestrone Soup with 2 ounces multigrain baguette
D: Juicy Oven Baked Chicken Breasts with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,026*
*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
- 1 small PLUS 1 medium Honey Crisp apples
- 3 medium oranges
- 3 medium lemons
- 4 medium bananas
- 1 large (7-ounce) Hass avocado
- 2 large heads garlic
- 1 small shallot
- 1 medium jalapeno
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 medium zucchini
- 2 medium red bell peppers
- 1 ½ pounds broccoli florets
- 2 (16-ounce) packages riced cauliflower
- 1 small butternut squash (or ¾ pound pre-cut)
- ½ pound sliced mushrooms
- 4 medium (about 2 pounds) Russet or Idaho potatoes
- 4 medium (about 2 pounds) sweet potatoes
- 2 medium carrots
- 1 small bunch celery
- ¾ pound Brussels sprouts (can buy pre-shredded, if desired)
- 1 (1-pound) bag/clamshell baby spinach
- 1 large bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 small bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
- 1 medium bunch fresh Italian parsley
- 1 dry pint cherry or grape tomatoes
- 1 small vine-ripened tomato
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 link Italian chicken sausage
- 1 ½ pounds (4) skinless wild salmon fillets
- 1 pound peeled and deveined jumbo shrimp
- 1 package turkey bacon (I love Applegate)
- 1 package center-cut bacon (can sub 2 slices turkey bacon in Turkey Club, if desired)
- 3 ounces sliced deli turkey breast (I like Boars Head)
Grains*
- 1 loaf thin sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package corn tortillas (you need 8)
- 1 package light whole wheat English muffins
- 1 small package all-purpose flour
- 1 small package quick oats
- 1 (16-ounce) package small pasta (such as ditalini or orzo)
- 1 package plain breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 large or 2 small multigrain baguettes
- 1 small package dry brown rice (or 3 cups pre-cooked)
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)
- Pure maple syrup
- Dijon mustard
- Cumin
- Chili powder
- Garlic powder
- Onion powder
- Smoked paprika
- Paprika
- Rosemary
- Crushed red pepper flakes
- Apple cider vinegar
- Red wine vinegar
- Balsamic vinegar
- Worcestershire sauce
- Ground mustard (powder)
- Reduced sodium soy sauce*
- Sriracha sauce
- Regular or light mayonnaise
- Bay leaves
- Light vinaigrette dressing (or make your own with ingredients in list)
- Parsley
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk plain yogurt
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small box unsalted butter
- 1 (4-ounce) package goat cheese
- 1 small package blue or Gorgonzola cheese
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) package sliced cheddar or American cheese
Canned and Jarred
- 1 (28-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can cannellini or navy beans
- 2 (15-ounce) cans black beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (14-ounce) can reduced sodium vegetable broth
- 1 (32-ounce) carton been broth
- 1 small can or jar anchovy filets
Frozen
- 1 (8-ounce) package corn kernels
Misc. Dry Goods
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 (8-ounce) package pecan halves
- 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)
*You can buy gluten free, if desired
