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 (October 13-19)
What an amazing start to your book tour! Thank you to everyone who made our first visit so special. It’s been a real pleasure meeting each and every one of you. If you haven’t had a chance to join us yet, there’s still time! You can register for upcoming tour locations below. I’d like to see you there.
For those of you who have fall break coming up and love camping, check out these easy foil packet recipes like Campfire Dinner Meatloaf Foil Packets. Perfect for healthy, hassle-free eating over a campfire.
Join me in select cities across the United States. book signingMeet and greet, and be the first to check out my new cookbook! Find out more details, dates and locations here! Tickets are required and a signed cookbook is included!
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 (10/13)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Lentil curry with ½ cup jasmine rice and spinach with garlic and oil.
Total Calories: 1,020*
Tuesday (10/14)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Healthy cod fish tacos with the best guacamole and a dozen tortilla chips.
Total Calories: 1,150*
Wednesday (10/15)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,161*
Thursday (10/16)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Hawaiian chicken meatballs with pineapple, ½ cup jasmine rice, cabbage slaw
Total Calories: 1,170*
Friday (10/17)
B: Savory Steel Cut Oats
L: Roast beef sandwich with arugula, shredded Parmesan cheese, and apples.
D: Black Shrimp and Grits with Roasted Broccoli
Total Calories: 1,181*
Saturday (10/18)
B: ¼ broccoli cheddar quiche without skin
L: Roast beef sandwich with arugula, shredded parmesan cheese (recipe x 4) and apples
D: dinner
Total Calories: 679*
Sunday (10/19)
B: Fluffy pumpkin pancakes with 1 tablespoon chopped pecans, 1 tablespoon maple syrup, and ½ sliced banana.
L: ¼ Italian Sub Broccoli Salad
D: Chicken Scarpariello and Orzo with Zucchini and Tomatoes
Total Calories: 1,309*
*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.
*Google Docs
shopping list
produce
- 4 medium bananas
- 5 medium apples
- 7 medium limes
- 1 large lemon
- 1 medium pineapple
- 4 medium (6 ounce) Hass avocados
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 small jalapeño (optional extra for guacamole, if desired)
- 1 medium red bell pepper
- 3 pounds broccoli florets
- 1 medium head cauliflower
- 1 (8-ounce) package baby bella mushrooms
- 1 small pumpkin
- 1 small carrot
- 1 small head of white cabbage
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 large head of romaine lettuce
- 1 shell/bag baby spinach (1 pound)
- Shell/bag 1 baby arugula (1 pound)
- 1 medium bunch of green onions
- 1 small bunch/container of fresh rosemary
- 1 small bunch/fresh chives (you can add chives to garnish the flavored oats if desired)
- 1 medium fresh cilantro
- 1 small + 2 medium plums or Roma tomatoes
- 1 dried cherry or grape tomato
- 1 small red onion
- 1 small + 2 medium yellow onions
meat, poultry and fish
- 6 ounces raw chicken breakfast sausage
- 1 pack cooked sweet Italian chicken sausage (e.g. Aidell’s)
- 1 small package genoa salami (if purchasing from deli, you will need 3 ounces)
- 1 small package lean deli ham (if purchasing from a deli, you will need 3 ounces)
- 1 small package deli turkey (if purchasing from deli, you will need 3 ounces)
- 1 pound thinly sliced roast beef
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound (2) bone-in chicken breasts
- 1 pound 93% lean ground chicken
- 1 pound 93% lean ground turkey or beef
- 1 pound jumbo shrimp
- 1 pound (4 pieces) skinless, firm white fish fillet, such as cod, snapper, or mahi mahi
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)
- pure maple syrup
- cinnamon
- nut
- Taco seasoning (or buy chili powder and make your own)
- ground cumin
- cumin seeds
- Garam Masala
- curry powder
- coriander
- red wine vinegar
- oregano
- Chili lime seasoning such as tagine classic
- light mayonnaise
- Reduced sodium soy sauce*
- apple cider vinegar
- paprika
- cayenne pepper
- pumpkin pie spice
- vanilla extract
- garlic powder
- thyme
Dairy Products and Other Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box of unsalted butter
- 1 pint of fat-free milk
- 1 (8 ounce) container 2% milk
- 1 (8 ounce) container half and half
- 1 (8-ounce) container low-fat buttermilk
- 1 (16 ounce) fat-free plain Greek yogurt (I like Fage or Stonyfield)
- 1 block cheddar cheese (8 ounces)
- 1 package (8 ounces) shredded low-fat Mexican cheese blend (you can add ¼ cup cheddar cheese to your taco salad, if desired)
- 1 chunk (4 ounces) fresh mozzarella
- 1 (8-ounce) chunk or package thinly sliced low-fat provolone cheese
- 1 medium piece of fresh Parmesan cheese
gig*
- 1 small package ready-to-cook steel cut oats (e.g. Bob’s Red Mill)
- 1 pack quick cooking (not instant) grits
- 1 large baguette or French bread (you will need about 13 ounces)
- 1 small package corn tortilla (you will need 8)
- 1 small bag package dried jasmine rice (or 6 cups pre-cooked)
- 1 pack dried spaghetti, bucatini, or linguine
- 1 pack dried orzo pasta
- 1 pack of panko breadcrumbs
- 1 bag of tortilla chips
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 can (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 small jar of chunky salsa
- 1 can (15 ounces) pumpkin puree
- 1 jar (24 ounces) marinara sauce (or make your own)
- 1 small jar hot cherry peppers
- 1 small jar of thinly sliced pepperoncini
- 1 (32 ounces) reduced or low sodium chicken stock or broth
- 1 can (13.5 ounces) coconut milk
other fabrics
- 1 small package dried red lentils
- 1 small package brown sugar
- 1 small package pecan halves (if purchasing in bulk you will need ½ cup)
- 1 bottle of dry white wine per person
- Colored sprinkles (optional, for breakfast banana splits)
- baking powder
*You can also purchase gluten-free if you wish.
