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 (February 16-22)
On these crazy winter days when the weather can’t decide what you want to do, comfort food that combines warmth and comfort is the way to go. Slow cooker meals like Slow Cooker Salsa Chicken with Black Beans and Corn allow you to set it and forget about it until dinner time, while Instant Pot recipes like Italian Pulled Pork Ragu get the job done faster, are versatile, and even give you leftovers!
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 (2/16)
B: Breakfast Burrito with Orange
L: Tuna White Bean Salad
D: Kung Pao Tofu with ½ cup of brown rice
Total Calories: 1,166*
Tuesday (2/17)
B: Breakfast Burrito with Orange
L: Tuna White Bean Salad
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potato, Black Bean, Avocado, and Cucumber Salad
Total Calories: 1,266*
Wednesday(2/18)
B: Breakfast burrito with ½ grapefruit
L: Turkish Club and Apple
D: Baked pasta with sausage and spinach and massaged raw kale salad
Total Calories: 1,237*
Thursday (2/19)
B: Breakfast burrito with ½ grapefruit
L: Leftover Baked Pasta with Sausage and Spinach
D: Chicken, broccoli, and ½ cup brown rice**
Total Calories: 1,124*
Friday (2/20)
B: Air Fryer Breakfast Banana Split
L: Leftover Baked Pasta with Sausage and Spinach
D: Cajun-seasoned fish skillet with tomatoes, 3/4 cup rice, and string beans with garlic and oil.
Total Calories: 1,152*
Saturday (2/21)
B: Instant Pot Steel Cut Oats
L: Tuna Melt with Apples (Recipe x 2)
D: dinner
Total Calories: 560*
Sunday (2/22)
B: Potato Cheddar Chive Bake with Kiwi
L: Italian Sub Broccoli Salad
D: Korean beef rice bowl
Total Calories: 1,119*
*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.
**If desired, make 3 additional cups of rice for Friday night.
*Google Docs
shopping list
produce
- 2 medium oranges (any type)
- 1 large grapefruit
- 2 medium limes
- 1 medium lemon
- 5 medium-sized (ripe) bananas
- 4 medium kiwis
- 1 pint dried blueberries (or 1 small bag frozen)
- 5 medium apples (any type)
- 2 medium (6 ounce) Hass avocados
- 1 small + 2 medium red bell peppers
- 1 small green bell pepper
- 2 small garlic cloves
- 1 (4-inch) piece of fresh ginger
- 1 small + 1 medium English cucumber
- 2 medium pumpkins
- 1 small bunch celery
- 1 large carrot
- 1 pound of green beans
- 1 medium russet potato
- 4 medium sweet potatoes
- 1 ½ pound broccoli florets
- 2 medium sized chives
- 1 small bunch/fresh chives (you can add 2 tablespoons of green onion leaves to your Potato Bites if you prefer)
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 small bunch of fresh cilantro
- 1 small head of iceberg lettuce
- 1 shell/bag baby arugula or spinach (5 ounces)
- 1 medium bunch Lacinato Kale
- 1 dried cherry or grape tomato
- 5 medium and 1 large ripe tomato
- 1 small red onion
- 1 medium yellow onion
meat, poultry and fish
- 1 pound 93% lean beef
- 1 pound boneless, skinless chicken breast
- 1 pound thinly sliced boneless, skinless chicken breast cutlets
- 1 pound Sweet Raw Italian Chicken Sausage
- 1 pack of center cut bacon
- 1 small Genoa salami (3 ounces required if purchased at the deli counter)
- 1 deli ham, thinly sliced (if purchasing at the deli counter, you will need 3 ounces)
- 1 package sliced deli turkey (if purchasing at the deli counter, you will need 6 ounces)
- 1 ½ pounds (4) white fish fillets, such as halibut, halibut, or tilapia
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
- Hot sauce (optional, served with breakfast burrito)
- garlic powder
- Dijon Mustard
- paprika
- light mayonnaise
- red wine vinegar
- oregano
- Unseasoned rice vinegar
- dry sherry
- Reduced sodium soy sauce*
- Samal Oelek (red pepper paste)
- roasted sesame oil
- bay leaves
- crushed red pepper powder
- Mirin
- White pepper (you can add black pepper to the chicken and broccoli if you like)
- sesame
- Cajun Seasoning
- red pepper paste sauce
Dairy Products and Other Refrigerated Items
- 1 (14-ounce) package extra-firm tofu
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 block (5.3 ounces) low-fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small container of light sour cream
- 1 (15-ounce) container fat-free ricotta cheese
- 1 (8 ounce) container 2% milk
- 1 (8 ounces) skim milk, soy milk, or unsweetened almond milk
- 1 package (16 ounces) shredded sharp cheddar cheese
- 1 package (8 ounces) shredded part-skim mozzarella
- 1 small package of fresh mozzarella
- 1 small block or thinly sliced low-fat provolone cheese
- 1 package thinly sliced low-fat cheddar or American cheese
- 1 small piece of fresh Parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add ½ cup of Parmesan cheese to the baked pasta, if desired)
gig*
- 1 pack of 8-inch low-carb flour tortillas (e.g. Ole Extreme Wellness)
- 1 loaf of sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package steel cut oats
- 1 medium dried brown rice (or 12 cups precooked)
- 1 pack of rigatoni pasta
Canned and Jarred
- 1 (28 ounce) crushed tomato (I like Tuttorosso)
- 1 container (10 ounces) enchilada sauce (or make your own)
- 2 packs (3 ounces) tuna in water
- 2 cans (4.5 ounces) submerged tuna
- 1 small jar of thinly sliced pepperoncini
- 1 small jar capers
- 1 can (14.5 ounces) chicken broth
- 1 can (15.5 ounces) black beans
- 1 can (15.5 ounces) Navy Beans
- 1 can (15 ounces) chickpeas
frozen
- 1 package (10 ounces) chopped spinach
other fabrics
- 1 small package light brown sugar
- 1 small package granulated sugar
- 1 small package pecan halves (if purchasing in bulk you will need 2 tablespoons)
- 1 small package lightly salted peanuts (if purchasing in bulk you will need 2 tablespoons)
- cornstarch
- Colored sprinkles (optional, for breakfast banana splits)
- Non-food items
- sturdy aluminum foil
*You can also purchase gluten-free if you wish.
