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 (JULY 15-21)
Looking for a refreshing way to end your day? Try one of these refreshing desserts that will satisfy every taste bud! These Watermelon Cucumber Granita or Citrus Basil Mojito Pops (with or without rum!) will help you unwind and relax after a hot summer day!
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!)
My 5 Favorite Sales That Are On Right Now
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 (7/15)
B: Whipped Cottage Cheese Balls (½ recipe)
L: Summer Corn Tomato Avocado Salad with Buttermilk Dressing* Best Grilled Chicken Breasts
D: White Bean Scampi with Linguine
Total Calories: 1,385**
Tuesday (7/16)
B: Whipped Cottage Cheese Balls (½ recipe)
L: Summer Corn Tomato Avocado Salad with Buttermilk Dressing, Best Grilled Chicken Breast
D: Turkey Bell Peppers and the Best Guacamole (½ Recipe) Includes 12 Tortilla Chips
Total Calories: 1,267**
Wednesday (7/17)
B: Feta Eggs with Pumpkin, 1 Thin Slice of Whole Wheat Bread
L: Summer Corn Tomato Avocado Salad with Buttermilk Dressing, Best Grilled Chicken Breast
D: Mediterranean Boneless Pork Ribs with Lemon Asparagus and Summer Vegetables, Couscous Salad with Tomatoes
Total Calories: 1,240**
Thursday (7/18)
B: Feta Eggs with Pumpkin, 1 Thin Slice of Whole Wheat Bread
L: Summer Corn Tomato Avocado Salad with Buttermilk Dressing, Best Grilled Chicken Breast
D: Grilled Flank Steak with Black Bean and Corn Salsa with Instant Pot Cilantro Lime Rice
Total Calories: 1,284**
Friday (7/19)
B: Blueberry Banana PB Smoothie
L: Leftover grilled flank steak, black bean and corn salsa, 2 ounces avocado, 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with ¾ Cup Brown Rice
Total Calories: 1,070**
Saturday (7/20)
B: Spinach ricotta quiche on top of 1½ cups of mixed greens drizzled with lemon juice and olive oil
L: Türkiye Club with Peach (Recipe x 4)
D: Dinner out
Total Calories: 676**
Sunday (7/21)
B: 1 cup of remaining spinach ricotta quiche and mixed berries
L: Italian Sub Broccoli Salad
D: BBQ Chicken with Brown Sugar Baked Beans and Rainbow Potato Salad
Total Calories: 1,256**
*Store the dressing and avocado separately and serve together on the day you eat the salad.
**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.
*Google Docs
Shopping list
Produce
- 4 medium sized peaches
- 1 medium banana
- 1 (1 pound) container strawberries
- 1 pint blueberries
- 1 (6 oz) container raspberries
- 1 (6 oz) container blackberries
- 4 medium lemons and 1 large lemon
- 4 medium limes
- 2 medium-sized ears of corn
- 1 pound broccoli florets
- 4 large red peppers
- 1 small (5 ounces) and 2 medium (6 ounces) Hass avocados
- 1 large garlic clove
- 1 small shallot
- 1 ¼ pounds (3 or 4) pumpkin
- 1 pound (2) yellow pumpkin
- ¾ pound thin asparagus
- 1 ½ pounds colorful baby potatoes
- 1 small bunch of celery
- Wave 1 small bundle
- 1 medium romaine lettuce
- 1 small head iceberg lettuce
- 1 (1 lb) bag/shell baby spinach
- 1 (1 lb) bag/shell mixed vegetables
- 1 large bunch fresh Italian parsley
- 1 medium fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 dry pint plus 2 pounds grape or cherry tomatoes
- 2 medium tomatoes and 2 large tomatoes
- 1 small, 1 medium red onion
- 1 medium yellow onion
Meat, poultry and fish
- 2 lbs (8) thinly sliced chicken breast cutlets
- 8 chicken legs
- 1 lb 93% lean ground turkey
- 1 ½ pound flank steak
- 1 pound (8) thinly sliced center cut boneless pork ribs
- 1 pack sliced genoa salami
- 1 pack sliced lean meat deli ham
- 1 pound sliced deli turkey breast (I like Boar's Head)
- 1 pack center cut bacon
- 1 pack turkey or chicken andouille sausage or kielbasa
- 1 pound large shrimp, peeled and veined
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)
- Vanilla extract
- Dijon mustard
- White wine vinegar
- Garlic powder
- Dried Italian herbs (can substitute oregano for grilled chicken breasts if desired)
- Red wine vinegar
- Chopped red pepper flakes
- cumin
- Reduced Sodium Montreal Chicken Seasoning
- oregano
- Cajun or Creole seasoning
- Olive oil mayonnaise or light mayonnaise
- Seasoned salt (e.g. Lawry's) or adobo seasoning
- Yellow mustard
- BBQ sauce (or something you can make yourself)
- ketchup
- chili powder
Dairy products and other refrigerated items
- 1 pack pie crust (for 9-inch deep dish pie)
- 1 small block or sliced low-fat provolone cheese
- 1 (4 ounce) lump fresh mozzarella cheese
- 1 (16 oz) container low-fat cottage cheese (I like Good Culture)
- 12 large eggs
- 1 pint low-fat buttermilk
- 1 small box unsalted butter
- 1 pack of feta cheese
- 1 medium fresh Parmesan cheese
- 1 (6 oz) container 2% plain Greek yogurt
- 1 (6 oz) container nonfat plain Greek yogurt
- 1 (8 oz) container skim milk
- 1 (8 oz) unsweetened almond milk
- 1 (15 oz) container portion low-fat ricotta cheese
- 1 (8 oz) bag low-fat cheddar cheese
- 1 (8 oz) bag shredded skim mozzarella cheese
gig*
- 1 slice whole wheat bread (e.g. Dave's Killer Bread)
- 1 (1 pound) package whole wheat linguine (I like dell'alo)
- 1 pack Whole Wheat Pearl (Israeli) Couscous
- 1 small package dried brown rice (or 4 ½ cups precooked)
- 1 small bag dried long grain white rice
- 1 large bag of tortilla chips
Canned and bottled
- 2 (15 ounce) cans cannellini or navy beans
- 1 (15 oz) can black beans
- 1 (15.5 oz) can pinto beans
- 1 (15.5 oz) can beans
- 1 (15.5 oz) can Great Northern Beans
- 1 (15 oz) can chickpeas
- 1 (14 oz) can reduced sodium chicken broth
- 1 (4 ounce) can tomato sauce
- 1 small jar of Kalamata olives, pitless
- 1 small jar of sliced peperoncini
- 1 small jar dill pickle spears
- 1 small jar of powdered peanut butter (e.g. PB2)
Frozen
- 1 small package blueberries
Other dried foods
- Monk fruit or sweetener of your choice
- 1 small package sliver almonds (3 tablespoons if purchased in bulk)
- 1 bottle of dry white wine
- 1 small package dark brown sugar
*Gluten-free products are available upon request.
