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 24-30)
Let's talk about drinks that will help you stay cool in this crazy summer heat. (It's just getting started!) First of all, always drink plenty of water every day and stay hydrated! Start your day off right with a nutritious Green Monster Smoothie or Triple Berry Smoothie. Come pick me up cool during the day. Try the refreshing Chia Watermelon Fresca. Then watch the sunset with a Skinny Cuban Mojito or Zero Proof Jalapeno Paloma for the perfect end to the day. enjoy!
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!)
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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 (6/24)
B: High-protein zucchini omelet for one person
L: 1 cup air fryer chicken breast and white bean caprese salad
D: Air Fryer Peanut Curry Tofu, Ginger Cauliflower Rice (recipe x 2), ½ cup peeled peas
Total Calories: 1,251*
Tuesday (6/25)
B: High-protein zucchini omelet for one person
L: 1 cup air fryer chicken breast and white bean caprese salad
D: Shrimp Fajitas with the best guacamole
Total Calories: 1,154*
Wednesday(6/26)
B: Protein Chia Seed Cereal
L: 1 cup air fryer chicken breast and white bean caprese salad
D: Stuffed Turkey with Avocado and Lemony Palm Salad
Total Calories: 1,142*
Thursday (6/27)
B: Peach Pie Cottage Cheese Ball
L: 1 cup air fryer chicken breast and white bean caprese salad
D: Soy Marinated Flank Steak and Roasted Vegetable Orzo Pasta Salad
Total Calories: 1,239*
Friday (6/28)
B: Peach Pie Cottage Cheese Ball
L: Leftover Soy-Marinated Flank Steak and Roasted Vegetable Orzo Pasta Salad
D: 1½ cups Asian Edamame Fried Rice with Air Fryer Salmon and Maple Soy Sauce
Total Calories: 1,413*
Saturday (6/29)
B: Breakfast strata with sausages, mushrooms and prunes
L: Turkey Clubs with ½ Sliced Green Pepper (Recipe x 4)
D: dinner
Total Calories: 680*
Sunday (6/30)
B: Leftover breakfast strata with sausage, mushrooms and peaches
L: Tuna roe salad with 2 cups of mixed vegetables (recipe x 4)
D: Cheese-stuffed chicken breast with zucchini (recipe x 2) and string beans with garlic and oil.
Total Calories: 1,213*
*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 to add more food, including coffee, beverages, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
Produce
- 4 medium plums
- 6 medium peaches
- 2 (6-ounce) containers fresh berries (optional)
- 2 medium limes
- 1 medium lemon
- 2 large garlic cloves
- 1 medium shallot
- 1 (4-inch) piece of fresh ginger
- 2 small + 3 medium red bell peppers
- 1 medium yellow bell pepper
- 4 pounds of pumpkin
- 4 medium (6 ounce) Hass avocados
- 1 pound fresh green beans
- 2 (12-ounce) packages riced cauliflower
- 2 medium carrots (or 1 small bag pre-chopped)
- 2 large bunches of chives
- 3 ounces sliced mushrooms
- 1 small bunch of fresh cilantro
- 1 small bunch/container of fresh basil
- 1 (5 ounce) bag/shell Baby Arugula
- 1 (1 pound) bag/shell mixed greens
- 1 small head of iceberg lettuce
- 1 (1 pound) container cherry or grape tomatoes
- 2 medium vine ripe tomatoes
- 1 medium heirloom tomato
- 2 small + 2 medium red onions
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 3 pounds (8 pieces) boneless, skinless chicken breast
- 1 1/3 pounds 93% lean ground turkey
- ¼ pound turkey or chicken breakfast sausage
- 3/4 pound thinly sliced deli turkey breast (I like boar's head)
- 1 pack of center cut bacon
- 1 ½ pounds shrimp, peeled and deveined
- 1 ½ pounds (4) skinless wild salmon fillets
- 2 pound flank steak
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)
- garlic powder
- onion powder
- dried parsley
- smoked paprika
- paprika
- Italian seasoning
- cayenne pepper
- Balsamic Glaze
- Reduced sodium soy sauce*
- curry powder
- Sriracha Sauce
- Chipotle red pepper powder
- cinnamon
- honey
- crushed red pepper powder
- rice vinegar
- red wine vinegar
- pure maple syrup
- Sesame oil
- Regular mayonnaise or light mayonnaise
Dairy Products and Other Refrigerated Items
- 2 dozen large eggs
- 1 quart liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 small box butter
- 1 (8 ounce) block low-fat cream cheese
- 1 pint of fat-free milk
- 1 (8-ounce) container almond milk or milk of your choice
- 1 package (8 ounces) shredded low-fat shredded cheddar cheese
- 1 block or bag (8 ounces) shredded sharp cheddar cheese
- 1 chunk (4 ounces) fresh mozzarella
- 1 medium piece of fresh Parmesan cheese
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
gig*
- 1 pack of tortilla or taco size low-carb tortillas (such as La Tortilla Factory Whole Wheat Low-Carb)
- 1 pack dried orzo pasta
- 1 package whole wheat seasoned breadcrumbs
- 1 bag brown rice (or 3 cups pre-cooked)
- 1 loaf whole grain bread, sliced (I like Dave's Killer Bread)
- 1 (8 ounce) wheat ciabatta or sour dough bread
Canned and Jarred
- 1 (15-ounce) can Great Northern or white beans
- 1 can (14 ounces) Palm Hearts
- 1 can (14 ounces) chicken broth
- 2 (5-ounce) cans of light tuna, submerged in water
- 1 small jar smooth peanut butter
Frozen
- 1 shelled peas (you will need 3 cups)
other fabrics
- 1 small package peanuts (if purchasing in bulk you will need ¼ cup)
- 1 small package shelled pistachios (if buying in bulk you will need 2 tablespoons)
- 1 small package chia seeds (if purchasing in bulk you will need 2 tablespoons)
- 1 small bottle of white wine
- 1 small package brown sugar
- 1 small package vanilla protein powder
Non-food items
*You can also purchase gluten-free if you wish.
