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 2-8)
Super Bowl weekend is here. It’s the perfect excuse to gather friends, cheer on your favorite team, and enjoy some delicious food! Even in full party mode, you can serve up healthier recipes that will satisfy even the biggest fans in the room. Feeding a large crowd? This easy beef chili recipe is a game day win that’s easy to make and perfect for sharing. Are there kids coming to the party? Chicken nuggets are always popular!
No Super Bowl spread is complete without a few tried-and-true classics. Guacamole, buffalo wings, and all the Bagel Pigs in a Blanket are always fan favorites and they disappear quickly. And when the final whistle blows, end the game on a sweet note with a cheesecake brownie. It would be the perfect way to celebrate a big win or soften a loss.
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 (11/3)
B: Chorizo Egg Bites and Orange
L: Buffalo Chicken Salad
D: Tofu green curry with vegetables, ½ cup brown rice*
Total Calories: 1,219*
Tuesday (11/4)
B: Chorizo Egg Bites with ½ Grapefruit
L: Buffalo Chicken Salad
D: Taco Macaroni
Total Calories: 1,202*
Wednesday (11/5)
B: Chorizo Egg Bites with ½ Grapefruit
L: Spicy canned salmon rice bowl
D: Chicken Pot Pie Soup with 2 Bisquick Garlic Cheddar Biscuits
Total Calories: 1,184*
Thursday (11/6)
B: Chorizo Egg Bites and Orange
L: Leftover Chicken Pot Pie Soup and 2 Bisquick Garlic Cheddar Biscuits
D: Slow Cooker Green Chili Pork with ½ cup brown rice, 1 ounce avocado, and 1 tablespoon light sour cream.
Total Calories: 1,279*
Friday (11/7)
B: Air Fryer Breakfast Banana Split
L: Leftover Chicken Pot Pie Soup and 2 Bisquick Garlic Cheddar Biscuits
D: Shrimp Sanyaki over 1 cup whole wheat orzo
Total Calories: 1,221*
Saturday (11/8)
B: Huevos Rancheros (Recipe x 2)
L: Italian sub salad
D: dinner
Total Calories: 712*
Sunday (11/9)
B: Banana Nut Protein Oats (Recipe x 4)
L: Whipped Ricotta Toast with Buffalo Wings, Jalapeño Poppers, and Roasted Tomatoes
D: Slow cooker chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado.
Total Calories: 1,327*
*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.
*Google Docs
shopping list
produce
- 5 medium-sized (ripe) bananas
- 2 medium oranges
- 1 large grapefruit
- 1 medium lime
- 1 medium lemon
- 2 small (5 ounce) Hass avocados
- 1 small garlic + 1 medium garlic
- 1 small + 1 medium shallot
- 1 (3-inch) piece of fresh ginger
- 1 small + 12 medium jalapenos
- 2 medium red bell peppers
- 1 small green bell pepper
- 1 small English cucumber
- 1 small bunch celery
- 1 small bunch of carrots
- 1 small head of cauliflower
- 2 large yellow squash
- 1 (8-ounce) package sliced baby bella mushrooms
- 2 medium Yukon gold potatoes
- 1 large bunch of chives
- 1 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh basil
- 1 small bunch/container fresh dill
- 1 large head of romaine lettuce
- 1 pack baby romaine leaves or butter lettuce
- 1 dry pint + 1 container grape or cherry tomato (1 pound)
- 4 medium vine ripe tomatoes
- 1 small red onion
- 2 small + 3 medium + 1 large yellow onion
meat, poultry and fish
- 1 ½ pounds boneless, skinless chicken breast
- 36 Chicken Wingettes and Drummets or 18 Whole Chicken Wings
- 1 ½ pounds ground beef
- 2 pounds pork tenderloin
- 1 ¼ pounds jumbo shrimp, peeled and deveined
- 1 pack turkey pepperoni
- 1 genoa salami, thinly sliced (if purchasing at the deli counter, you will need 2 ounces)
- 1 small package Capicola (2 ounces required if purchased at the deli counter)
- 1 small package sliced deli turkey (if purchasing at the deli counter, you will need 6 ounces)
Seasonings and Spices
- extra virgin olive oil
- avocado 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
- cumin
- Regular mayonnaise or light mayonnaise
- Frank’s Red Hot Sauce
- Sriracha Sauce
- red wine vinegar
- italian seasoning
- white vinegar
- oregano
- paprika
- smoked paprika
- garlic powder
- red pepper powder
- Crushed red pepper powder (optional, for ricotta toast)
- green curry paste
- Fish sauce (optional, for green curry tofu)
- Lemongrass Paste (I use Gourmet Green)
- Taco Seasoning (or make your own with the ingredients listed)
- thyme
- furikake
Dairy Products and Other Refrigerated Items
- 1 (12 ounce) package soy chorizo
- 1 (14-ounce) package extra-firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 bottle (half gallon) of fat-free milk
- 1 (16-ounce) container low-fat cottage cheese
- 1 (15 ounce) part-skim ricotta cheese
- 1 block light cream cheese (8 ounces)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 light sour cream for small bathtub
- 1 small box butter
- 1 package (16 ounces) shredded Mexican cheese blend
- 1 package (8 ounces) shredded part-skim mozzarella and provolone cheese mix
- 1 package (8 ounces) reduced-fat sharp shredded cheddar cheese
- 1 small package of Cotija cheese
- 1 block (8 ounces) feta cheese
- 1 bottle of low-fat blue cheese dressing (or make your own)
gig*
- 1 small package corn tortilla
- 1 small package of quick oats
- 1 small package dried brown rice (or 7 cups precooked)
- 1 pack dried elbow macaroni pasta
- 1 pack dried whole wheat orzo
- 1 pack of panko breadcrumbs
- Heart Smart Bisquick 1 package
- 1 small package all-purpose flour
- 1 French baguette (8 ounces)
Canned and Jarred
- 2 (4.25-ounce) cans of green peppers, such as Hatch
- 1 green chile, chopped (4 ounces)
- RoTel 3 (10-ounce) cans diced tomatoes and green peppers
- 1 small chopped tomato (15 ounces)
- 1 can (8 ounces) tomato sauce
- 1 can (15 ounces) black beans
- 1 can (15 ounces) kidney beans
- 1 small jar of pickled jalapeños
- 1 small jar pickled pepperoncini or banana peppers
- 1 small bottle of Kalamata olives
- 1 (2.25 ounces) thinly sliced black olive
- 1 (14 ounce) can ignite coconut milk.
- 1 can (14 ounces) beef broth
- 1 can (14 ounces) low-sodium chicken broth
- 1 (5 ounces) skinless wild pink or red salmon
frozen
- 1 (10 ounce) classic mixed greens
other fabrics
- 2 packs (11 ounces) Liquid Orgain Vanilla Protein Shake
- 1 pack of chicken bouillon cubes
- 1 small package walnut halves (if purchasing in bulk you will need about ¼ cup)
- 1 small package pecan halves (if purchasing in bulk you will need 2 tablespoons)
- Colored sprinkles (optional, for breakfast banana splits)
*You can also purchase gluten-free if you wish.
