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 29-AUGUST 4)
Summertime calls for salads too. Sides, lunches or dinners! My favorite salads are the Italian Sub Salad, the Mexican Shrimp Cobb Salad (perfect for parties), and this Air Fryer Chicken Milanese and Mediterranean Salad. What is your favorite salad?
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!
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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 (7/29)
B: Mushroom-Spinach Scrambled Eggs, ¼ cup fresh salsa
L: Easy Crockpot Chicken and Black Bean Taco Salad with 12 Tortilla Chips*
D: Cheesy Vegan Zucchini Enchiladas with 1 oz Avocado and Quick and Delicious Cuban Style Black Beans
Total Calories: 1,217**
Tuesday (7/30)
B: Protein PB & J Smoothie Bowl
L: Simple Crock Pot Chicken and Black Bean Taco Salad with 12 Tortilla Chips
D: Thai Chicken Peanut Lettuce Tacos with Asian Edamame Fried Rice
Total Calories: 1,151**
Wednesday (7/31)
B: Mushroom-Spinach Scrambled Eggs, ¼ cup fresh salsa
L: Simple Crock Pot Chicken and Black Bean Taco Salad with 12 Tortilla Chips
D: One Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,102**
Thursday (8/1)
B: Protein PB & J Smoothie Bowl
L: Simple Crock Pot Chicken and Black Bean Taco Salad with 12 Tortilla Chips
D: Grilled Flank Steak, Chimichurri, Roasted Corn, Southwestern Black Beans, Quinoa, Mango Salad
Total Calories: 1,170**
Friday (8/2)
B: Mushroom-Spinach Scrambled Eggs, ¼ cup fresh salsa
L: Leftover Grilled Flank Steak, Chimichurri, Southwestern Black Beans, Quinoa, and Mango Salad
D: Grilled Tilapia with Instant Pot Rice and Broccoli Cauliflower Salad
Total Calories: 1,164**
Saturday (8/3)
B: Peach Banana Green Smoothie (Recipe x 2)
L: Salmon rice bowl
D: Dinner out
Total Calories: 636**
Sunday (8/4)
B: Huevos Rancheros (Recipe x 2)
L: Bang Bang Chicken Salad
D: Juicy Roasted Pork Ribs with Greek Orzo Salad (½ Recipe)
Total Calories: 1,104**
*If you want, prepare on Sunday night. Keep the salad and dressing separate until serving. Cook brown rice for Tuesday night dinner.
**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
- 3 medium limes
- 2 medium sized lemons
- 2 medium sized bananas (store in freezer when ripe)
- 4 large peaches
- 1 medium sized mango
- 1 (6 ounce) container fresh blueberries (optional, for smoothie bowl topping)
- 1 small (5 ounces) and 1 medium (6 ounces) Hass avocado
- 2 large garlic cloves
- 1 small shallot
- 1 (3 inch) piece fresh ginger
- 2 small jalapenos
- 1 medium red bell pepper
- 1 medium orange bell pepper
- 2 medium sized pumpkins
- 1 small English cucumber
- 4 mini cucumbers (can substitute other English cucumbers if desired)
- 4 medium-sized ears of corn
- 1 (13 oz) broccoli florets
- 1 (13 oz) cauliflower
- ¾ pound sliced mushrooms
- 1 bag of carrots (pre-shredded)
- 2 large bunches of parsley (you will need about 20)
- 2 large bunches of coriander
- 1 small bunch Italian parsley
- 1 small bunch/container fresh oregano (can be used as a garnish in Greek orzo salad)
- 1 (1 lb) shell/bag baby spinach
- 1 large head iceberg lettuce
- 1 small plus 1 large romaine lettuce
- ½ small red cabbage (or 1 bag, pre-chopped)
- 4 medium ripe tomatoes
- 1 pint grape or cherry tomatoes
- 3 small onions, 3 medium yellow onions
- 1 small red onion
Meat, poultry and fish
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound ground chicken
- 1 lb Mild Italian Chicken Sausage
- 1 ½ pound flank steak
- 2 ¼ pounds (6) tilapia fillets
- 1 ¼ pound (4) skinless salmon fillets
- 4 bone-in center-cut pork ribs (1/2 inch thick, about 1 1/2 pounds total weight)
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)
- Taco seasoning (or make your own)
- cumin
- Bay leaves
- oregano
- Red wine vinegar
- sriracha sauce
- honey
- Regular or reduced sodium soy sauce*
- Garlic powder
- Chopped red pepper flakes
- chili powder
- Chipotle Chili Powder
- turmeric
- chili pepper paste
- Mirin
- Roasted sesame oil
- Black sesame seeds
- Light mayonnaise
- Thai Sweet Chili Sauce
- paprika
- Onion powder
- thyme
- sage
Dairy products and other refrigerated items
- 1 (18 packs of large eggs)
- 1 pint liquid egg white
- 1 (8 oz) bag shredded low-fat Mexican blend (I like Sargento)
- 1 small package feta cheese
- 1 small wedge fresh Parmesan cheese
- 1 pack of cotija or queso blanco
- 1 pint low-fat buttermilk
- 1 quart unsweetened almond milk
- 1 small box butter
gig*
- 1 (16 oz) package orzo pasta
- 1 large bag tortilla chips
- 1 small package (8 inches) flour tortilla
- 1 small package (6 inches) corn tortilla
- 1 small package dried brown rice (or 3 cups precooked)
- 1 medium size package dried long grain white rice
- 1 small package dried quinoa (or 1 cup precooked)
- 1 pack whole wheat italian seasoned breadcrumbs
- 1 pack regular panko
Canned and bottled
- 1 (4 oz) can chopped green peppers
- 1 small bottle of Kalamata olives
- 1 (15 oz) can salt-free black beans
- 2 cans (15 ounces) black beans
- 1 small bottle caper
- 1 (32 oz) carton low sodium chicken broth
- 1 small jar of peanut butter
- 1 small can/jar of chipotle peppers in adobo
- 1 (8 oz) can tomato sauce
- 1 (14 oz) can vegetable broth
- 1 small jar of chunk salsa (you can buy fresh in the refrigerated section if you like)
Frozen
- 1 medium package of blueberries
- 1 medium sized package of strawberries
- 1 small package peeled edamame
- 1 package of medium sized corn kernels
Other dried foods
- 1 small package of raw hemp seeds (need ¼ cup if buying in bulk)
- 1 small package of peanuts (2 tablespoons if buying in bulk)
- 1 small package granulated sugar
- Nu-Naturals Liquid Stevia (or your favorite sweetener)
- 1 small container vanilla protein powder
*Gluten-free products are available upon request.
