Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
FREE 7-DAY HEALTHY MEAL PLAN (August 26-September 1)
Labor Day weekend! How can it be? Summer always goes by so fast! Whether you are grilling burgers, steaks or fish, take a moment to enjoy the last moments of summer. Enjoy the sunset with family and friends with appetizers and an Orange Moscow Mule Mocktail or this drunken Watermelon Lime Granita!
For those of you who are new to my meal plan, I've shared this free 7-day flexible healthy meal plan to serve as a guide (you can check out my previous meal plans here). Have a lot of free time For you Add more foodYou can search for recipes by course in the index to change the recipe to your favorite meal, such as coffee, drinks, fruit, snacks, desserts, wine, etc. You should aim for at least 1500 calories per day*, depending on your goal. There is no one size fits all, and it depends on your goals, age, weight, etc.
We also have an accurate and organized grocery list that will make grocery shopping much easier and stress-free. Save money and time. Eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook, join my Skinnytaste Facebook community. I am sharing photos of the recipes that everyone is making. You can join here. I love all the ideas that everyone is sharing! If you would like to join the email list, you can subscribe here so you don't miss any of my meal plans!
The ultimate skinny taste meal planner
Get the Skinnytaste Ultimate Meal Planner! This 52-week spiral-bound meal planner includes a weekly meal planning grid that you can tear off and stick on your fridge if you wish, 12-week meal plans, 30 recipes (15 new recipes), and a tear-off grocery list. I love starting my week with gratitude, positivity, and intention, so I included a space for that too. I hope you enjoy this book as much as I do!
Purchase the Skinnytaste Meal Planner here:
Note on WW Points
If you follow Weight Watchers, all the recipes here have been updated to reflect what's new. Weight Watchers program, Points are displayed under the recipe title. ww button You can go to the Weight Watchers website from the recipe card and see the recipe builder used to determine the points and add them to your day (US only, you must be logged in to your account). All the cookbook recipes in the cookbook index are also updated!
With grocery prices skyrocketing, many people are having to adjust, scale back, and/or get more creative with their meals. One of the best ways to stay on budget and eat healthy is with a MEAL PLAN. Sign up for Relish+ and get even more budget-friendly meal plans for 5 days (get a 14-day free trial here!)
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Check out my five favorite deals and sales happening this weekend.
Meal Plan:
Breakfast and lunch Monday through Friday are designed to feed one person, and dinner and all meals Saturday and Sunday are designed to feed a family of four. 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 the meals in the plan.
Monday (8/26)
B: Avocado Toast Egg in a Hole
L: Food Cart Style Chicken Salad, White Sauce
D: Cheese Eggplant Gnocchi Caprese and Arugula Salad
Total Calories: 1,106*
Tuesday (8/27)
B: Omelette Tortilla Breakfast Wrap
L: Food Cart Style Chicken Salad, White Sauce
D: Shrimp Tacos and Quick and Delicious Cuban Style Black Beans
Total Calories: 1,062*
Wednesday (8/28)
B: Omelette Tortilla Breakfast Wrap
L: Food Cart Style Chicken Salad, White Sauce
D: Roasted Rosemary Lamb Chops with Greek Orzo Salad (½ Recipe)
Total Calories: 1,065*
Thursday (8/29)
B: Air Fryer Breakfast Banana Split
L: Food Cart Style Chicken Salad, White Sauce
D: Stir-fried Ground Beef and Broccoli, ¾ cup Brown Rice**
Total Calories: 1,122*
Friday (8/30)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad on top of 2 cups of mixed greens
D: Baked fish with tomato caper sauce, ¾ cup brown rice, long beans with garlic and oil
Total Calories: 1,142*
Saturday (8/31)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese, 1 cup Watermelon
L: Rainbow Quinoa Salad with Lemon Dressing
D: Dinner out
Total Calories: 716*
Sunday (9/1)
B: Leftover Bacon Spinach Breakfast Casserole, 1 cup Gruyere Cheese, Mixed Berries
L: Pretzel Crusted Chicken Tenders with Caprese Salad
D: Slow Cooker Beef Stew with 2 oz Multigrain Baguette
Total Calories: 1,186*
*This is just a guideline, women should aim for about 1500 calories per day. There are calculators to help you estimate your calorie needs. I left plenty of room for adding more foods like coffee, drinks, fruit, snacks, desserts, wine, etc.
**For Friday night dinner, prepare 3 more cups of brown rice.
*Google Docs
Shopping list
Produce
- 2 medium sized bananas
- 3 (6 oz) berry containers (optional)
- 1 mini watermelon
- 6 medium lemons, 1 large lemon
- 2 medium sized limes
- 1 small avocado (4 ounces)
- 2 large garlic cloves
- 3 medium sized shallots
- 1 (1 inch) piece fresh ginger
- 1 small jalapeno
- 1 small red bell pepper
- 1 medium orange bell pepper
- 1 medium yellow bell pepper
- 1 large English cucumber
- 1 large broccoli
- 1 pound eggplant
- 1 pound long beans
- 6 ½ ounces whole white mushrooms
- 5 medium sized carrots
- 1 small bunch of celery
- ¼ pound Brussels sprouts (or 1 small bag, pre-chopped)
- ¼ pound Yukon Gold potatoes
- 1 medium sized green onion
- ½ small red or green cabbage (or 1 small bag, pre-chopped)
- 1 large romaine or iceberg lettuce
- 1 (1 lb) bag/shell baby spinach
- 1 (5 oz) bag/shell mixed vegetables
- 1 (5 oz) bag/shell baby arugula
- 1 small bunch of fresh cilantro
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh oregano (optional, for TK)
- 1 pint cherry or grape tomatoes
- 4 medium tomatoes and 1 large tomato
- 2 small red onions
- 1 small onion and 2 medium yellow onions
Meat, poultry and fish
- 1 ½ pounds (4 large) boneless, skinless chicken thighs
- 1 pound (8) boneless, skinless chicken tenders
- 1 lb 93% lean ground beef
- 1 ¾ lb (8) bone-in lamb tenderloin ribs
- 3 lb boneless beef chuck roast
- 1 pound large shrimp, peeled and deveined
- 1 ½ pounds (4) tilapia, flounder or grouper fillets
- 1 pack center cut bacon
Seasonings and Spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or use a mister oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- cumin
- paprika
- Sriracha sauce or Louisiana style hot sauce
- turmeric
- mayonnaise
- Apple cider vinegar
- Tagine or Old Bay seasoning
- oregano
- Red wine vinegar
- Garlic powder
- Bay leaves
- Pure Maple Syrup
- cinnamon
- Low-sodium soy sauce*
- honey
- Sesame oil
- Roasted sesame seeds
- Dijon mustard
- Onion powder
- balsamic vinegar
Dairy products and other refrigerated items
- 24 large eggs
- 1 (16 oz) container nonfat plain Greek yogurt
- 1 (16 oz) container whole milk yogurt (I like Stonyfield)
- 1 (8 oz) container nonfat milk
- 1 (8 oz) container mozzarella cheese balls
- 1 (8 oz) block fresh pure milk mozzarella
- 1 (8 oz) block Gruyere cheese
- 1 pack block feta cheese
- 1 small wedge fresh Parmesan cheese
gig*
- 1 small loaf of whole wheat bread
- 1 (8 oz) multigrain baguette
- 1 small package corn tortillas (you need 8)
- 1 pack (8-9 inches) low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 (16 oz) package gnocchi (I like Dell'Allo)
- 1 (16 oz) package orzo pasta
- 1 small package dried quinoa (or 4 cups precooked)
- 1 small package dried brown rice (or 6 cups precooked)
- 1 small package pretzels
- 1 pack of bread crumbs
- 1 cup unbleached all-purpose flour
Canned and bottled
- 1 bottle mild harissa (optional, to sprinkle on food cart chicken)
- 1 (28 oz) can San Marzano crushed tomatoes
- 1 (4 oz) can tomato paste
- 1 (15 oz) can black beans (I like goya)
- 1 small jar seedless Kalamata olives
- 1 small bottle caper
- 1 pack (2.6 ounces) light tuna in water
- 1 (32 oz) carton low sodium beef broth
frozen
Other dried foods
- 1 small package granulated sugar
- cornstarch
- 1 bottle of white wine, such as Pinot Grigio
- 1 small package pecan halves (if buying in bulk you will need ¼ cup)
- Colorful sprinkles (optional, for a morning banana split)
*Gluten-free products are available upon request.
