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 (March 2-8)
I don’t know what the weather was like where you are, but there was a word around here that went something like this: eye! Between the sub-zero temperatures and the howling wind, all I want is something warm and cozy, like being held in a bowl.
Winter makes me crave comfort food, and I like to know that I can enjoy those nostalgic flavors without straying from my goals. Beef, Tomato, Acini di Pepe Soup and Pollo Guisado are two of my personal favorites. Comfort, warmth and absolutely no guilt.
It would be great if spring came soon so I could come here!
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 foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, 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:
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!)
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 (2/2)
B: Egg white muffin with Türkiye bacon and 1 cup mango
L: Spicy Thai shrimp salad
D: Beans and greens with kale and spinach, 3 ounces multigrain baguette
Total Calories: 1,104*
Tuesday (2/3)
B: Egg white muffin with Türkiye bacon and 1 cup mango
L: Spicy Thai shrimp salad
D: Türkiye Taco Spaghetti Squash Boats with Instant Pot Pinto Beans
Total Calories: 1,203*
Wednesday (2/4)
B: Egg white muffin with Türkiye bacon and 1 cup pineapple
L: Leftover Türkiye Tacos Spaghetti Squash Boats and Instant Pot Pinto Beans
D: Macaroni Casserole with Arugula Salad
Total Calories: 1,291*
Thursday (2/5)
B: Egg white muffin with Türkiye bacon and 1 cup pineapple
L: Leftover macaroni casserole and 8 baby carrots.
D: Chicken, broccoli, and ½ cup brown rice**
Total Calories: 1,122*
Friday (2/6)
B: Berry Cottage Cheese Breakfast Bowl
L: Tuna roe salad on top of 2 cups of mixed vegetables
D: Mediterranean Sea Sheet Pan Salmon with ½ Cup Brown Rice
Total Calories: 1,111*
Saturday (2/7)
B: Oatmeal baked in Instant Pot
L: Air fryer barbecue chicken tenders and coleslaw
D: dinner
Total Calories: 651*
Sunday (2/8)
B: ¼ crustless quiche and 1 cup mixed berries
L: Asian Lettuce Wrap Chicken Chopped Salad
D: Beef Bourguignon with Buttermilk Mashed Potatoes
Total Calories: 1,254*
*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, drinks, fruit, snacks, desserts, and wine.
**If desired, make 3 additional cups of rice for Friday night.
*Google Docs
shopping list
produce
- 2 small mangoes
- 1 small pineapple
- 1 large banana
- 1 (12-ounce) container fresh strawberries
- 3 (6-ounce) container fresh berries (optional)
- 7 medium limes
- 1 medium + 1 large lemon
- 2 small (5 ounce) Hass avocados
- 2 medium + 1 large red bell pepper
- 2 medium jalapenos
- 1 large head of garlic
- 2 medium + 1 large shallot
- 1 (4-inch) piece of fresh ginger
- 1 medium cucumber
- 1 medium pumpkin
- 1 ½ pound broccoli florets
- 1 whole cremini mushroom (8 ounces)
- 1 (4 ounces) white mushroom, thinly sliced
- 2 ½ pounds Yukon Gold potatoes
- 3 small spaghetti squash (about 1 ½ pounds each)
- 1 small bunch celery
- 1 bag of finely chopped carrots
- 1 small bunch of carrots
- 1 head or bag of pre-chopped small red cabbage
- 1 head or bag of pre-chopped small green cabbage
- 1 medium bunch Tuscan kale
- 1 medium head romaine lettuce
- 1 head Boston/Bibb lettuce
- Shell/bag 1 baby arugula (1 pound)
- 1 shell/bag baby spinach (5 ounces)
- 2 small bunches of chives
- 1 large bunch of fresh cilantro
- 1 bunch/container of fresh basil
- 1 bunch/container of fresh thyme
- 1 bunch/container of fresh rosemary
- 1 bunch/container of fresh chives
- 3 medium vine ripe tomatoes
- 1 small + 1 medium red onion
- 1 small white onion
- 2 small + 2 medium yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 1 package uncured turkey bacon (e.g. Applegate)
- 9 ounce thick sliced deli ham
- 2 pounds 93% lean ground turkey
- 1 pound minced chicken
- 1 ½ pounds boneless, skinless chicken tenderloin
- 1 pound boneless, skinless chicken breast
- 1 ½ pounds (4) skinless salmon fillets
- ½ pound shrimp, peeled and deveined, with tails removed
- 1 ½ pounds chuck beef
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)
- White pepper (you can add black pepper to the chicken and broccoli if you like)
- garlic powder
- Seasoning salt or adobo seasoning
- pure maple syrup
- honey
- cinnamon powder
- nutmeg
- crushed red pepper powder
- Unseasoned rice vinegar
- ginger powder
- turmeric
- red pepper powder
- roasted sesame oil
- sesame
- Regular mayonnaise or light mayonnaise
- barbecue sauce
- cayenne pepper
- white wine vinegar
- Dijon Mustard
- Sriracha Sauce
- Reduced sodium soy sauce*
- Hoisin Sauce*
- Mirin
- cumin
- paprika
- oregano
- bay leaves
- italian seasoning
- parsley
- onion powder
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint low-fat buttermilk
- 1 (12 ounce) carton 2% milk
- 1 (8 ounce) box half and half
- 1 (8-ounce) container of unsweetened non-dairy milk (you can add less than 2% milk to your baked oatmeal if you prefer)
- 1 small tub whipped butter
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 package (8 ounces) shredded sharp cheddar cheese
- 1 package (8 ounces) shredded Swiss cheese (you can add cheddar or another cheese to the quiche if desired)
- 1 package (8 ounces) shredded mozzarella cheese
- 1 small package Oaxaca or chunk mozzarella cheese
- 1 small piece of fresh Parmesan cheese
gig*
- 1 small package all-purpose flour
- 1 small package of old fashioned oats
- 1 pack seasoned breadcrumbs
- 1 package seasoned panko bread crumbs
- 1 pack whole wheat elbows (I like Delallo)
- 1 medium dried brown rice (or 6 cups precooked)
- 1 multigrain baguette (12 ounces)
Canned and Jarred
- 1 green pepper, chopped (4.2 ounces)
- 1 can (8 ounces) water chestnuts
- 1 packet light tuna, soaked (2.6 ounces)
- 1 can (8 ounces) tomato sauce
- 1 (4 ounce) can tomato paste
- 1 (14.5 ounce) can of chopped tomatoes
- 1 jar of marinara sauce (or make your own)
- 1 can (14 ounces) chicken broth
- 1 can (14 ounces) beef broth
- 1 (16 ounce) box chicken bone broth
- 2 cans (15.5 ounces) cannellini beans
- 1 jar pitted mixed olives
frozen
- 1 small package corn kernels
other fabrics
- 1 (1 pound) package dried pinto beans
- 1 bottle smaller than bouillon, chicken or vegetable flavor
- 1 small package chopped almonds (if buying in bulk you will need 2 tablespoons)
- 1 small package pecan halves (if purchasing in bulk you will need 2 tablespoons)
- 1 small package roasted salted cashews (if buying in bulk you will need ¼ cup)
- 1 small package of unsalted cashews (if purchasing in bulk you will need 2 tablespoons)
- 1 small package unsweetened shredded coconut (if buying in bulk you will need 1 tablespoon)
- 1 small package dates or raisins (if buying in bulk you will need 2 tablespoons)
- 1 small package chia seeds
- 1 small package granulated sugar
- 1 bottle of dry red wine
- cornstarch
- baking powder
*You can also purchase gluten-free if you wish.
