Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
Can you tell the heat is here? Summer is definitely in full swing! On nights when it’s too hot to cook inside, try my BBQ Chicken Salad or my delicious Gazpacho. Don’t forget to cool down with a refreshing snack or dessert like these Blueberry Frozen Yogurt or Raspberry Coconut Chia Pudding Popsicles. Don’t forget to stay hydrated and drink plenty of water in this heat!
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 features a weekly meal planning grid that you can tear off and stick on your fridge if you like, 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 (7/8)
B: Green Monster Smoothie
L: Open Face Tuna Sandwich with Avocado and Apple
D: Stir-fried Tofu with Vegetables in Soy Sesame Sauce, ¾ cup Brown Rice*
Total Calories: 1,053**
Tuesday (7/9)
B: Omelette Tortilla Breakfast Wrap
L: Open Face Tuna Sandwich with Avocado and Apple
D: Chipotle's Stuffed Zucchini Boats with Chicken Enchiladas and Cilantro Lime Rice
Total Calories: 1,083**
Wednesday (7/10)
B: Green Monster Smoothie
L: Open Face Tuna Sandwich with Avocado and Apple
D: Cajun fried rice
Total Calories: 1,096**
Thursday (7/11)
B: Omelette Tortilla Breakfast Wrap
L: Grilled beef, arugula, and thinly sliced Parmesan on a baguette with plums
D: Instant Pot Spaghetti, Meat Sauce, and Arugula Salad
Total Calories: 1,115**
Friday (7/12)
B: Green Monster Smoothie
L: Leftover Instant Pot Spaghetti with Meat Sauce and 8 Carrot Sticks
D: Grilled Shrimp Tacos with Peach Salsa and Quick Black Beans
Total Calories: 1,102**
Saturday (7/13)
B: Lemon Blueberry Sheet Pancakes topped with 1 tablespoon maple syrup and ½ sliced banana.
L: Asian Lettuce Wrapped Chicken Chopped Salad
D: Dinner out
Total Calories: 650**
Sunday (7/14)
B: Top the remaining Lemon Blueberry Sheet Pancakes with 1 tablespoon maple syrup and ½ sliced banana.
L: Pastrami Reuben Egg Rolls and Summer Tomato Salad
D: Juicy Turkey Burgers with Pumpkin on Whole Wheat Bread, Air Fryer Sweet Potatoes (Recipe x 2)
Total Calories: 1,277**
*For Wednesday night dinner, make 3 extra cups of brown rice.
**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 small bananas, 4 medium bananas
- 3 medium sized apples
- 1 medium plum
- 1 large peach
- 1 pint blueberries
- 3 medium limes
- 1 medium lemon and 1 large lemon
- 1 medium (6 ounces) Hass avocado
- 1 medium and 1 large red bell pepper
- 1 small green bell pepper
- 2 large Cubanelle peppers
- 2 ½ pounds (5 medium) pumpkin
- 4 medium sized sweet potatoes
- 1 small bunch of celery
- 1 small bunch of broccolini
- 2 medium carrots and 1 large carrot
- 3 medium sized garlic cloves
- 1 piece of ginger (3 inches)
- 2½ ounces white mushrooms
- 1 medium package riced cauliflower (you will need 2 cups, you can buy frozen if you prefer)
- 2 medium sized green onions
- 1 small package alfalfa or broccoli sprouts
- 1 small, 1 large, fresh cilantro
- 1 medium sized colander (optional, for black beans)
- 1 small bunch/container fresh basil
- 1 medium size vivi lettuce
- 1 medium romaine lettuce
- 1 (1 lb) shell/bag baby spinach
- 1 (5 oz) shell/bag baby arugula
- 6 large heirloom tomatoes or beefsteak tomatoes
- 1 small, 1 medium red onion
- 2 medium sized yellow onions
Meat, poultry and fish
- 1 pack center cut bacon
- 6 ounces pastrami
- 2 oz lean sliced deli roast beef
- ¾ pound chicken andouille sausage
- 2 lbs 93% lean ground turkey
- 1 pound ground chicken
- 2 pounds large shrimp, peeled and deveined
- ¾ pound raw chicken breast or ½ pound pre-cooked boneless, skinless chicken breast
Seasonings and Spices
- Extra Virgin Olive Oil
- vegetable oil
- cooking spray
- Olive oil spray (or use a mister oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Red wine vinegar
- Low-sodium soy sauce*
- honey
- Sesame oil
- Sesame
- sriracha sauce
- cumin
- Chipotle Chili Powder
- oregano
- Cajun seasoning
- starch
- chili powder
- Cayenne pepper
- season
- Vanilla extract
- Pure Maple Syrup
- Rice vinegar
- Hoisin
- ketchup
- Worcestershire sauce
- Onion powder
- Garlic powder
- paprika
Dairy products and other refrigerated items
- 12 large eggs
- 1 (16 ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small wedge fresh Parmesan cheese
- 1 (8 oz) bag reduced fat sharp cheddar cheese
- 1 block or bag low-fat Swiss cheese (I like Jarlsberg)
- 1 small box unsalted butter
- 1 quart unsweetened vanilla almond milk or your favorite milk
- 1 pint low-fat buttermilk
- 1 (16 oz) block extra firm tofu
- 1 pack of egg roll wrappers
- 1 medium sized package of sauerkraut
gig*
- 1 small loaf of multi-grain or sourdough bread
- 1 pack (8 or 9 inches) low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 small package corn tortillas (you need 8)
- 1 small package extra long grain or basmati rice
- 1 medium package of brown rice (or 6 cups precooked)
- 1 (1 pound) package spaghetti (I like dell'alo)
- 1 (3 oz) baguette or roll
- 1 pack whole wheat hamburger buns
- 1 pack of seasoned bread crumbs
- 1 cup unbleached all-purpose flour
- 1 small package white whole wheat flour
Canned and bottled
- 1 small jar PB2, Better n Peanut Butter or regular peanut butter
- 1 (5 ounce) can tuna soaked in water
- 1 (8 oz) can water chestnuts
- 1 (4 oz) can tomato paste
- 1 (15 oz) can tomato sauce
- 1 (25 oz) jar pasta sauce (I like Delallo Tomato Basil Pomodoro)
- 1 (15 oz) can black beans
- 1 small can/jar of chipotle peppers in adobo
- 1 pack Chicken Bouillon or Better than Bouillon
- 1 (14 oz) can low-sodium chicken broth
- 1 (14 oz) can vegetable broth
- 1 small bottle onion
Other dried foods
- 1 small package granulated sugar
- 1 small package unsalted cashews (2 tablespoons if buying in bulk)
- baking powder
- Baking soda
- Cornstarch (or arrowroot powder)
*Gluten-free products are available upon request.
