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 22-28)
Summer grilling can go beyond burgers and steaks! Try Roasted Eggplant with Feta Cheese or Roasted Zucchini for quick and easy garden veggies. Want something sweet? Roasted Pineapple and Roasted Peaches with Honey and Yogurt are perfect!
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!)
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 (7/22)
B: English Muffin Breakfast Sandwiches (Recipe x 2) with Plum
L: Tuna Poke Salad
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,234*
Tuesday (7/23)
B: English Muffin Breakfast Sandwich with Plum
L: Tuna Poke Salad
D: Slow Cooker Pulled Pork, Quick Cabbage Salad (recipe x 2) and 1 cup Black Bean, Avocado, Cucumber, and Tomato Salad in 2 Corn Tortillas
Total Calories: 1,270*
Wednesday (7/24)
B: English Muffin Breakfast Sandwich with Plum
L: BBQ Chicken Salad with ¼ cup raw almonds
D: Leftover Slow Cooker Pulled Pork on Whole Wheat Bread, Quick Cabbage Slaw, Lemon Palm Heart Salad, Avocado
Total Calories: 1,239*
Thursday (7/25)
B: English Muffin Breakfast Sandwich with Plum
L: BBQ Chicken Salad with ¼ cup raw almonds
D: Grilled Balsamic Steak with Tomatoes and Arugula and Roasted Vegetable Orzo Pasta Salad
Total Calories: 1,155*
Friday (7/26)
B: Greek yogurt with berries, nuts, and honey
L: Leftover Grilled Balsamic Steak, Tomato, Arugula, and Roasted Vegetable Orzo Pasta Salad
D: Grilled Mediterranean cedar plank salmon, roasted eggplant with feta cheese, homemade rice pilaf
Total Calories: 1,176*
Saturday (7/27)
B: Blueberry Pumpkin Bread with ¾ cup low-fat cottage cheese and ½ peach
L: Spicy California Shrimp Stack with 1 cup steamed (in the pods) edamame
D: Dinner out
Total Calories: 606*
Sunday (7/28)
B: Leftover blueberry pumpkin bread with ¾ cup nonfat plain Greek yogurt and ½ cup mixed berries
L: Grilled Peach and Watermelon Burrata Salad
D: Korean Chicken with Instant Pot Rice and Asian Slaw with Mango
Total Calories: 1,060*
*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 plums
- 6 medium sized peaches
- 1. Unripe mango
- 1 pint blueberries
- 2 (6 oz) packages berries (optional)
- 1 medium sized mini watermelon
- 2 medium lemons and 1 large lemon
- 3 medium limes
- 1 small (5 ounces) and 4 medium (6 ounces) Hass avocados
- 2 medium sized English cucumbers
- 1 small pumpkin and 2 large pumpkins
- 2 medium sized red bell peppers
- 1 medium yellow bell pepper
- 1 medium corn (with husk)
- 1 large eggplant
- 1 small garlic clove
- 1 (2 inch) piece fresh ginger
- 1 medium carrot (or 1 small bag, pre-chopped)
- 1 medium sized green onion
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh green onions (if desired, 1 tsp of green onions can be substituted for shrimp stack)
- 1 small package watercress
- 1 (1 lb) shell/bag baby arugula
- 1 (5 oz) shell/bag mixed vegetables
- 1 medium white cabbage
- 1 small head romaine lettuce
- 2 pints cherry or grape tomatoes
- 2 small tomatoes and 2 medium tomatoes
- 1 medium sized traditional tomato
- 2 small red onions
- 1 small yellow onion
Meat, poultry and fish
- 1 pack turkey bacon (I like Applegate)
- 1 (2 ½ lb) boneless center-cut pork loin roast
- 1 ½ pound flank steak
- 1 ½ pounds (3) boneless, skinless chicken breasts
- ½ pound sushi tuna
- ½ pound cooked shrimp, peeled and tails removed
- 1 ¼ pound wild salmon fillet
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)
- Low-sodium soy sauce*
- Sesame oil
- sriracha sauce
- Wasabi paste
- Rice vinegar
- Red wine vinegar
- Apple cider vinegar
- Balsamic vinegar
- Balsamic glaze (I like Dell'Allo)
- Hickory liquid smoke
- Furikake
- Black and white sesame seeds
- Reduced Sodium Montreal Chicken Seasoning
- honey
- Cayenne pepper
- Chopped red pepper flakes (optional, for shrimp stacks)
- mayonnaise
- oregano
- paprika
- Cinnamon
- Vanilla extract
- Garlic powder
- Onion powder
- chili powder
Dairy products and other refrigerated items
- ½ large egg
- 1 pack sliced cheddar or American cheese
- 1 (8 oz) bag shredded reduced-fat mozzarella cheese
- 1 (16 oz) container PLUS 1 (32 oz) container low-fat cottage cheese (I like Good Culture)
- 1 (32 ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 medium Parmesan cheese
- 1 small package feta cheese
- 1 small box butter
- 1 pound (4 pieces) burrata cheese
- 1 container light ranch dressing (or make your own)
gig*
- 1 pack light whole wheat english muffins
- 1 small package corn tortillas (you need 8)
- 1 pack whole wheat hamburger buns
- 1 pack of orzo pasta
- 1 pack angel hair spaghetti
- 1 pack of lasagna noodles (not to be eaten raw)
- 1 small package dried long grain white rice
- 1 pack of 10-minute brown rice (Uncle Ben's, etc.)
- 1 cup unbleached all-purpose flour
- 1 small package white whole wheat flour
Canned and bottled
- 1 jar marinara sauce (or make your own)
- 1 small jar pesto (or make your own)
- 1 (15 oz) can tomato sauce
- 1 (4 oz) can tomato paste
- 1 (15.5 oz) can black beans
- 1 medium jar unsweetened applesauce
- 1 (32 oz) carton chicken broth
- 1 small jar of Kalamata olives
- 1 (14 oz) can/bottle Palm Heart
- 1 small bottle molasses
Frozen
- 1 large bag (in pods) of edamame
- 1 small bag peeled edamame
Other dried foods
- 1 small package raw almonds (if you buy in bulk you will need ½ cup)
- 1 small package walnuts (1 large spoon is needed if buying in bulk)
- 1 small package light brown sugar
- Baking soda
- baking powder
- 1 untreated cedar plank
*Gluten-free products are available upon request.
