A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (November 4-10)
Chicken breast is a nutritious source of protein that fits well into a variety of popular diets, including the Mediterranean diet. It is low in fat, high in protein, and provides essential nutrients such as B vitamins (especially niacin and B6) that support energy metabolism and brain health. Chicken breast is also a good source of selenium, an antioxidant that supports immune function and thyroid health. Additionally, its high protein content promotes muscle maintenance and growth while keeping you fuller for longer, which may aid in weight management. These Air Fryer Herb Buttermilk Roasted Chicken Breasts are sure to be a hit with the whole family, and my Slow Cooker Shredded Chicken is perfect for meal prep and using in a variety of recipes!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
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Check out my five favorite deals and sales for this weekend.
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (11/4)
B: Chorizo Egg Bites and Orange
L: Rainbow Quinoa Salad with Lemon Dressing (½ Recipe)
D: Green curry noodles
Total Calories: 1,082*
Tuesday (11/5)
B: Chorizo Egg Bites and Orange
L: Rainbow Quinoa Salad with Lemon Dressing
D: Quick and delicious Cuban-style chicken enchiladas with black beans and 2 ounces of avocado.
Total Calories: 1,108*
Wednesday (11/6)
B: Chorizo Egg Bites and Orange
L: Leftover chicken enchiladas, 2 cups mixed greens, 6 cherry tomatoes, 1 ounce avocado, squeeze of lemon, 1 teaspoon olive oil
D: Pork ribs with mushrooms and shallots and wilted baby spinach with garlic and oil over ½ cup of brown rice**
Total Calories: 1,054*
Thursday (11/7)
B: Chorizo Egg Bites and Orange
L: Leftover chicken enchiladas, 2 cups mixed greens, 6 cherry tomatoes, 1 ounce avocado, squeeze of lemon, 1 teaspoon olive oil
D: Stuffed Pepper Soup with ½ Grilled Cheese #
Total Calories: 1,117*
Friday (11/8)
B: Air Fryer Breakfast Banana Split
L: Leftover Stuffed Pepper Soup with Whole Grain Rolls
D: Miso Salmon and Asian Edamame Fried Rice
Total Calories: 1,052*
Saturday (11/9)
B: Instant Pot Steel Cut Oats
L: Italian Sub Broccoli Salad
D: dinner
Total Calories: 608*
Sunday (11/10)
B: Leftover Instant Pot Steel Cut Oats
L: Fall Kale Salad with Chicken
D: Best Lasagna with Chopped Raw Brussels, Lemon and Oil
Total Calories: 1,213*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, wine, and more.
**On Thursdays and Fridays, make an additional 6 cups of brown rice for the red pepper paste and fried rice.
#Grilled cheese contains 1 slice of whole grain bread and 1 slice of cheddar cheese (about 3/4 ounce).
*Google Docs
shopping list
produce
- 4 medium oranges
- 2 medium + 1 large lemon
- 2 medium limes
- 5 medium bananas
- 1 medium apple
- 3 small (5 ounce) Hass avocados
- 2 large garlic cloves
- 1 medium shallot
- 1 (2-inch) piece of fresh ginger
- 1 medium yellow bell pepper
- 2 medium red bell peppers
- 1 medium green bell pepper
- 1 pound broccoli florets
- ½ pound Brussels sprouts (or 1 (8-ounce) bag pre-chopped)
- ¼ pound butternut squash, chopped
- ¼ pound baby bok choy
- 10 ounces sliced baby bella mushrooms
- 1 bag of finely chopped carrots
- 2 mini cucumbers (or 1 small English)
- 2 medium sized chives
- 1 small bunch/container of fresh basil
- 1 small bunch of coriander
- 1 small bunch Italian parsley
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 large bunch Lacinato Kale
- 1 shell/bag baby spinach (1 pound)
- 1 (5 ounce) clamshell/bag mixed green
- 1 pound cherry or grape tomatoes
- 1 small red onion
- 3 medium + 1 large yellow onion
meat, poultry and fish
- 1 small Genoa salami (3 ounces required if purchased at the deli counter)
- 1 pack lean deli ham steaks (3 ounces required if purchased at the deli counter)
- 1 small package chopped lean deli turkey (if purchasing at the deli counter, you will need 3 ounces)
- 2 rotisserie chickens (buy closer to the weekend)
- 4 boneless or boneless pork loin ribs
- 1 pound 95% lean ground beef
- 1 pound 93% lean beef
- 1 pound (4) skinned wild salmon fillets
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- pure maple syrup
- cinnamon powder
- cinnamon sticks
- red wine vinegar
- apple cider vinegar
- oregano
- Dijon Mustard
- Thai green curry paste
- fish sauce
- cumin
- Chipotle red pepper powder
- bay leaves
- marjoram
- Mirin
- Reduced sodium soy sauce*
Dairy Products and Other Refrigerated Items
- 1 large egg (18 packs)
- 1 packaged firm tofu (16 ounces)
- 1 (12-ounce) package soy chorizo (I like Trader Joe’s)
- 1 small container of white soybean paste
- 1 (6-ounce) + 1 (32-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (8-ounce) package sliced cheddar cheese (or cheese of your choice for grilled cheese)
- 1 (8 ounce) package Mexican Cheese Blend
- 1 (8 ounce) package low-fat Mexican cheese blend (you can use regular Mexican blend for enchiladas, if desired)
- 1 (8-ounce) package part-skim mozzarella cheese
- 1 (4 ounce) fresh mozzarella cheese
- 1 small chunk or package of thinly sliced low-fat provolone cheese
- 1 (4 ounce) package goat cheese
- 1 small wedge of Pecorino Romano cheese
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small box butter
- 1 (8 ounce) container milk of your choice (for steel cut oats)
gig*
- 1 sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small whole grain roll
- 1 small package steel cut oats
- 1 medium dried brown rice (or 9 cups precooked)
- 1 small package dried quinoa (or 2 cups pre-cooked)
- 1 pack of flat rice noodles
- 1 pack no-boil lasagna noodles
- 1 large package (7 inches) whole wheat low-carb tortillas (8 needed)
Canned and Jarred
- 1 small jar of sliced pickled jalapenos
- 1 small jar of thinly sliced pepperoncini
- 1 can (15 ounces) chickpeas
- 1 can (15 ounces) black beans
- 2 cans (28 ounces) tomato sauce
- 1 (28 ounce) crushed tomato (I like Tuttorosso)
- 2 small cans (14.5 ounces) diced tomatoes
- 1 small can/bottle chipotle chili in adobo sauce
- 1 (13.5 ounce) can ignite coconut milk.
- 1 (32 ounces) reduced sodium chicken broth
- 1 box (8 ounces) low-sodium chicken broth
frozen
- 1 peeled edamame (small package)
- 1 medium package blueberries
other fabrics
- 1 small package pecan halves (if purchasing in bulk box you will need about ½ cup)
- 1 small package unsweetened kreisin or golden raisins (if purchasing in bulk you will need ¼ cup)
- 1 small package light brown sugar
*You can also purchase gluten-free if you wish.
