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 (April 27 – May 3)
Fresh herbs can add great flavor while providing great health benefits. It’s low in calories but rich in antioxidants and vitamins that fight inflammation and support immunity, heart health and digestion. Favorite dishes include Thai Basil Chicken with Basil (anti-inflammatory), Whole Roasted Chicken with Lemon and Rosemary (for memory support), and Lemon-Parsley Foil Packet Potatoes with Parsley (nutritious).
Many herbs are easy to grow, including mint, basil, chives, oregano, thyme, and parsley. This herb is hardy and grows well in pots or garden beds. Provide full sun, well-drained soil and harvest frequently to encourage them to thrive. Having fresh herbs on hand can enhance your favorite dishes!
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!)
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 (4/27)
B: Mushroom Spinach Scrambled Eggs with Orange
L: Pan bagna with 8 baby carrots (½ recipe)
D: White Bean Scampi with Linguine
Total Calories: 1,240*
Tuesday (4/28)
B: Mushroom Spinach Scrambled Eggs with Orange
L: Pan bagna with 8 baby carrots
D: Madison’s Favorite Beef Tacos with Quick and Delicious Cuban Style Black Beans (Recipe x 2)
Total Calories: 1,165*
Wednesday (4/29)
B: Greek yogurt with berries, nuts, and honey
L: Pan bagna with 8 baby carrots
D: Leftover Madison’s favorite beef tacos and quick and delicious Cuban style black beans.
Total Calories: 1,082*
Thursday (4/30)
B: Greek yogurt with berries, nuts, and honey
L: Chicken Club Lettuce Wrap Sandwich with Apples
D: Chicken and dumplings with peas with chives, mushrooms and honey-glazed carrots
Total Calories: 1141*
Friday (5/1)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Dumplings with leftover chicken and peas with chives, mushrooms and honey-glazed carrots.
D: Stir-fried shrimp**
Total Calories: 1,218*
Saturday (5/2)
B: Healthy Breakfast Casserole with ⅛ Spinach and Feta Cheese
L: Thai fried rice
D: dinner
Total Calories: 791*
Sunday (5/3)
B: Healthy Breakfast Casserole with Leftover Spinach and Feta Cheese
L: Chicken Club Lettuce Wrap Sandwich with Apples (Recipe x 4)
D: Grilled Jerk Chicken with Mango Avocado Salsa, Homemade Rice Pilaf, and Roasted Asparagus
Total Calories: 1,280*
*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, and wine.
**Please prepare 2 additional cups of rice for Saturday lunch
*Google Docs
shopping list
produce
- 2 medium oranges (any type)
- 5 medium apples (any type)
- 1 medium banana
- 1 (5-ounce) container fresh raspberries
- 1 (5-ounce) container fresh blueberries
- 1 large mango
- 2 medium lemons
- 2 medium limes
- 1 medium (6 ounce) Hass avocado
- 2 medium garlic cloves
- 3 medium shallots
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño
- 2-3 Thai chili peppers (optional for Thai fried rice)
- 1 small + 1 large red bell pepper
- 1 (8 ounces) sliced mushroom
- 5 oz Baby Bella Mushrooms
- 1 Persian (mini) cucumber
- 1 ½ pounds asparagus
- 2 pounds of carrots
- 1 small bag of baby carrots
- 1 small package fresh peas (can be purchased frozen if desired)
- 1 small bunch of leeks
- 1 large bunch of chives (9 needed)
- 1 medium fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container of fresh chives
- A small bunch/container of fresh thyme (can be dried in honey carrots if desired).
- 1 shell/bag baby spinach (1 pound)
- Shell/bag 1 (5 ounce) baby arugula
- 1 large head of iceberg lettuce
- 1 small head romaine lettuce (you can add 2 cups of icebergs to your tacos if you like)
- 5 medium plum tomatoes
- 5 medium vine ripe tomatoes
- 1 (10 ounce) container cherry tomatoes
- 1 small red onion
- 1 small + 1 medium + 1 large yellow onion
meat, poultry and fish
- 1 pound organic thinly sliced deli chicken or turkey breast
- 1 pack of center cut bacon
- 3 pounds (16 pieces) boneless, skinless chicken thighs
- 1 ½ pounds large shrimp, peeled and deveined
- 2 pounds of 93% lean ground beef
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)
- honey
- red wine vinegar
- Dijon Mustard
- mayonnaise
- Regular soy sauce or low sodium soy sauce*
- balsamic vinegar
- fish sauce
- crushed red pepper powder
- cumin
- red pepper powder
- paprika
- oregano
- bay leaves
- rice vinegar
- Sriracha sauce (optional, for stir-fried shrimp)
- toasted sesame seeds
- Jerk Seasoning (I use Walker’s Wood Mild)
Dairy Products and Other Refrigerated Items
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container non-fat plain yogurt (non-Greek)
- 1 small box butter
- 1 package (8 ounces) shredded cheddar cheese
- 1 pint of 2% milk
- 1 (8 ounce) container heavy cream
- 12 ounces feta cheese
- 1 small piece of fresh Parmesan cheese (optional, served with white bean scampi)
gig*
- 1 pack of angel hair spaghetti
- 1 pack whole wheat linguine (I like Delallo)
- 1 pack of 10-minute instant brown rice (Uncle Ben, etc.)
- 1 crispy corn taco shell (requires 16)
- 1 loaf (7 ounces) French or Ciabatta Britt
- 1 small package of quick or old fashioned oats
- 1 small package self-rising flour
Canned and Jarred
- 1 (32 ounce) box chicken broth
- 1 carton (32 ounces) low-sodium chicken broth
- 2 cans (15 ounces) cannellini or navy beans
- 2 cans (15 ounces) black beans
- 1 can (8 ounces) tomato sauce
- 1 small jar creamy peanut butter
- 1 can (5 ounces) soaked tuna
- 1 small jar of pitted olives (optional)
- 1 small jar capers
- 1 small can/bottle anchovy fillet (optional)
other fabrics
- 1 small package walnut halves (if purchasing in bulk you will need 2 tablespoons)
- 1 small package almonds (if buying in bulk you will need about 2 tablespoons)
- 1 small package chia seeds
- 1 bottle of dry white wine
- Better than 1 bottle of Bouillon Chicken
- 1 small package brown sugar
- cornstarch
Non-food items
*You can also purchase gluten-free if you wish.
