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 (June 10-16)
Let’s fire up the grill and get ready to celebrate Dad! Whether your dad likes steak, burgers, or fish, we've got a meal that will make him happy! As we celebrate this special day dedicated to fathers, we would like to express our gratitude to each and every one of you. Whether you are a biological dad, a stepdad, a adoptive dad, or a dad-to-be, your love, support, and guidance are so important and make a huge difference in our lives. Happy Father's Day!
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 food, you can change the recipe to your desired menu such as coffee, beverage, fruit, snack, dessert, wine, etc., 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.
It also has 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:
Notes on WW Points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what's new. weight watchers program, Points appear below the recipe title. that much wow button Clicking on the recipe card will take you to the Weight Watchers website where you can view the recipe builder used to determine and add those points to your day (US only; you must be logged in to your account). All cookbook recipes in the Cookbook Index are also updated!
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!)
Five of my favorite sales happening right now.
Check out my five favorite deals and sales for this weekend. And check out mine. Choosing a Mother's Day Gift!
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 (6/10)
B: Greek yogurt with berries, nuts, and honey
L: Raw beet salad with pan bagna (½ recipe) and apples and carrots.
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,228*
Tuesday (6/11)
B: Peach Pie Cottage Cheese Ball
L: Pan bagna and raw beet salad with apples and carrots
D: Grilled skirt steak, elote tacos, and Mexican zucchini in a frying pan.
Total Calories: 1,212*
Wednesday (6/12)
B: Peach Pie Cottage Cheese Ball
L: Pan Banya Raw beet salad with apples and carrots
D: Crock Pot Honey Sesame Chicken over ½ cup Brown Rice** with Crushed Garlic and Roasted Broccoli (Recipe x 2)
Total Calories: 1,228*
Thursday (6/13)
B: Mushroom Spinach Scrambled Eggs
L: Italian Sub Salad (½ recipe) and ¼ cup pistachios
D: Leftover crock pot honey sesame chicken, ½ cup brown rice, roasted broccoli, minced garlic.
Total Calories: 1,228*
Friday (6/14)
B: Mushroom Spinach Scrambled Eggs
L: Italian sub salad and ¼ cup pistachios
D: 1 cup whole wheat orzo and grilled fish with summer grape tomato sauce.
Total Calories: 1,169*
Saturday (6/15)
B: Bacon Egg and Avocado Breakfast Sandwich #
L: Warm salad with artichoke hearts, roasted peppers and mozzarella (recipe x 4)
D: dinner
Total Calories: 708*
Sunday (6/16)
B: Czech crepe with berries and cream ♡ and 2 scrambled eggs
L: Margherita Pizza with 1 cup sliced cucumbers
D: Grilled shrimp and grilled steak with tomatoes, red onion and balsamic, coleslaw and red potato salad
Total Calories: 1,155*
*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, beverages, fruit, snacks, desserts, and wine.
**Prepare 3 more cups of rice for Thursday night.
#Sunday lunch double bagel dough recipe
*Google Docs
shopping list
Produce
- 1 pint of blackberries
- 1 pint raspberries
- 1 (1 pound) container strawberries
- 1 large red apple
- 1 medium + 2 large lemons
- 2 medium limes
- 2 medium peaches
- 1 small (5 ounce) Hass avocado
- 2 medium ears of corn
- 2 medium English cucumbers
- 1 pound pumpkin
- 2 small beets
- 3 pounds broccoli florets
- 1 medium green pepper
- 1 1/3 pounds baby red potatoes
- ½ pound sliced mushrooms
- 2 large carrots (or 1 bag pre-chopped)
- 2 medium garlic cloves
- 1 small shallot
- 1 small bunch of chives
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container of fresh basil
- Shell/bag 1 (5 ounce) baby arugula
- 1 shell/bag baby spinach (5 ounces)
- 1 small + 1 large romaine lettuce
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- ½ small head green cabbage (or 1 medium bag pre-chopped)
- 1 pint + 1 container grape or cherry tomato (1 pound)
- 1 medium heirloom tomato
- 5 medium and 1 large ripe vine tomato
- 2 medium red onions
- 1 small yellow onion
meat, poultry and fish
- 1 pound skirt steak
- 2 pound flank steak or London broil
- 2 pounds boneless, skinless chicken breast
- 1 ½ pounds jumbo shrimp, peeled and deveined
- 1½ pounds (4) halibut, tilapia, or halibut fillets
- 3 ounces sliced deli turkey
- 1 small package thinly sliced genoa salami
- 1 small package turkey pepperoni
- 1 small package Capicola (or 1 ounce purchased at the deli counter)
- 1 pack of center cut bacon
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- red wine vinegar
- Dijon Mustard
- cinnamon
- honey
- light mayonnaise
- Ancho pepper powder
- cumin
- Makgeolli Vinegar
- Sesame oil
- onion powder
- Sriracha Sauce
- Sesame
- Reduced sodium soy sauce*
- Italian seasoning
- Crushed red pepper flakes (optional, for bagel sandwiches)
- Balsamic vinegar
- oregano
- paprika
- garlic powder
- white wine vinegar
Dairy Products and Other Refrigerated Items
- 2 dozen + 1 large 6-pack egg
- 2 (16-ounce) containers of low-fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box butter
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 block (12 ounces) fresh mozzarella cheese
- 1 medium piece of fresh Parmesan cheese
- 1 small package cotija, queso fresco, or feta cheese
- 1 pint 1% milk (or milk of your choice)
- 1 light whipping cream
gig*
- 1 medium package all-purpose or white whole wheat flour
- 1 loaf (7 to 8 ounces) whole wheat French bread or ciabatta
- 1 small package corn tortilla (you will need 8)
- 1 (16-ounce) package whole wheat orzo pasta
- 1 (16-ounce) package lasagna noodles (do not boil)
- 1 medium dried brown rice (or 6 cups precooked)
Canned and Jarred
- 1 can (5 ounces) soaked tuna
- 1 small can/bottle anchovy fillet in oil
- 1 small jar of pesto (or your own)
- 1 small jar of pickled jalapeños
- 1 small jar pickled pepperoncini or banana peppers
- 1 large jar capers
- 1 small jar of pitted olive mixture
- 1 roasted red pepper in a large jar
- 1 large jar/can of artichoke hearts
- 1 bottle of marinara (or ingredients to make your own)
- 1 small can of San Marzano tomatoes
- 1 (4 ounce) can tomato paste
other fabrics
- baking powder
- corn starch
- 1 small package powdered sugar
- 1 small package brown sugar
- 1 small package chopped walnuts (if purchasing in bulk you will need 1 tablespoon)
- 1 medium peeled pistachio (if buying in bulk you will need about ½ cup)
*You can also purchase gluten-free if you wish.
