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 17-23)
While summer seems to be quickly approaching in some parts of the country, rain is pouring down in other parts of the country. Hope you all stay safe and dry! If you're looking for easy dinner ideas, look no further than this quick and easy Grilled Shrimp, Cheeseburger Salad or Food Cart Style Chicken Salad with White Sauce. Perfect for meal prepping and quick meals for busy nights!
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.
We also have 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.
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 (6/17)
B: Egg tomato and chive sandwich, 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing (Recipe x 2) and 8 Baby Carrots
D: Spicy Gochujang Tofu Bowl (Recipe x 2)
Total Calories: 1,171*
Tuesday (6/18)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 Baby Carrots
D: Grilled Shrimp Tacos with Peach Salsa and Quick and Delicious Cuban-Style Black Beans
Total Calories: 1,117*
Wednesday(6/19)
B: Egg tomato and chive sandwich, 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 Baby Carrots
D: Vegan Caesar Salad with Orzo with Bacon, Chives, Peas, Spinach and Lemon**
Total Calories: 1,135*
Thursday (6/20)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 Baby Carrots
D:Mediterranean meatballs with tzatziki
Total Calories: 1,191*
Friday (6/21)
B: Egg tomato and chive sandwich, 1 cup strawberries
L: Chicken Club Lettuce Wrap Sandwich with Apples
D: Grilled Salmon Bruschetta with Avocado and ½ Cup Orzo with Roasted Asparagus
Total Calories: 1,174*
Saturday (6/22)
B: Artichoke Pie with 1 cup mixed berries
L: Avocado Quinoa Salad (Recipe x 2)
D:Eating out
Total Calories: 729*
Sunday (6/23)
B: Leftover Artichoke Pie with Arugula Salad
L: Tuna Poke Salad (Recipe x 2)
D: Air fryer boneless chicken thigh and corn tomato avocado salad
Total Calories: 1,241*
*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.
**Cook 2 extra strips of bacon for lunch on Friday
*Google Docs
shopping list
Produce
- 1 (1 pound) container strawberries
- 1 pint of blueberries
- 1 pint raspberries
- 1 pint of blackberries
- 1 medium apple (any type)
- 1 large peach
- 7 medium + 1 large lemon
- 5 medium limes
- 2 small garlic cloves
- 1 (2-inch) piece of fresh ginger
- 2 medium (5 ounce) and 4 large (6 ounce) Hass avocados (you will need a total of 2 ½ pounds of avocados)
- 11 Persian (mini) cucumbers
- 1 small cucumber
- 1 large ear of corn
- 1 small bunch celery
- 1 bag (2 pounds) baby carrots
- 1 small red bell pepper
- 2 small jalapenos
- 2 medium radishes
- 1 pound asparagus
- 1 medium chive
- 2 large bunches of chives
- 1 small package microgreens (optional, for Caesar salad)
- 1 large tri-color coleslaw mix (requires 6 cups)
- 4 small heads romaine lettuce (if desired, you can purchase 3 iceberg lettuce and sub lettuce for your buffalo chicken salad)
- 1 small head of iceberg lettuce
- 1 (5 ounce) bag/shell baby spinach
- 1 (1 pound) bag/shell Baby Arugula
- 1 large bunch of fresh cilantro
- 1 medium fresh Italian parsley
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 pint cherry tomatoes
- 3 medium and 1 large ripe tomato
- 2 medium beefsteaks or heirloom tomatoes
- 1 medium + 1 large red onion
- 1 medium + 1 large yellow onion
meat, poultry and fish
- 1 pound (2) raw, boneless, skinless chicken breasts or 1 rotisserie chicken
- 2 1/4 pounds (8 pieces) raw, boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 pack of center cut bacon
- 3 ounces sliced organic deli chicken or turkey
- 1 ½ pounds raw jumbo shrimp, peeled and deveined
- 1 pound raw sushi grade tuna
- 1 ½ pounds (4) wild salmon fillets
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)
- Light mayonnaise or regular mayonnaise
- Franks Red Hot Sauce
- white wine vinegar
- garlic powder
- red pepper paste sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- honey
- chili powder
- cayenne pepper
- bay leaves
- cumin
- oregano
- red wine vinegar
- Crushed red pepper flakes (optional, for Caesar salad)
- Dijon Mustard
- Balsamic vinegar
- Sriracha Sauce
- Wasabi Paste
- paprika
- Cajun Seasoning
- Herbes de Provence
- Furikake (I like Eden Shake)
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 small package blue cheese
- 1 medium piece of fresh Parmesan cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 (8-ounce) container unsweetened almond, oat, or milk of your choice
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 2 extra firm tofu (14 ounces)
gig*
- 1 pack of 100 calorie sandwich rolls, flats, etc.
- 1 small loaf of whole grain bread
- 1 small package corn tortilla (you will need 8)
- 1 (1 pound) package dried orzo pasta
- 1 small package dried quinoa (or 3 cups pre-cooked)
- 1 small package dry pearl (made in Israel) couscous
- 1 small package dried brown rice (or 2 cups pre-cooked)
- 1 pack regular panko bread crumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar capers
- 1 (15 ounce) black bean (I like bitter gourd)
- 1 carton (32 ounces) low-sodium chicken broth
- 1 can (14 ounces) reduced sodium chicken broth
- You can soak 1 artichoke heart (15 ounces) in water.
Frozen
- 1 medium package blueberries
- 1 medium strawberry
- 1 small package peas
- 1 peeled edamame (small package)
- 1 (9 inch) regular pie crust
other fabrics
- 1 small package vanilla protein powder
- 1 small package hemp seeds (if purchasing in bulk box you will need 2 tablespoons)
- 1 small package raw cashews (if purchasing in bulk box you will need ½ cup)
- 1 small package chia seeds (optional, for smoothie bowl topping)
Non-food items
*You can also purchase gluten-free if you wish.
