Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
FREE 7-DAY HEALTHY MEAL PLAN (September 2-8)
Goodbye summer (so sad), hello back to school! As the weather gets cooler and school activities get into full swing, here are some easy lunch ideas for kids and some pre-made meals and slow cooker recipes to help you prepare dinner after a long day! Hope all your students, young and old, are having a great school year!
For those of you who are new to my meal plan, I've shared this free 7-day flexible healthy meal plan to serve as a guide (you can check out my previous meal plans here). Have a lot of free time For you Add more foodYou can search for recipes by course in the index to change the recipe to your favorite meal, such as coffee, drinks, fruit, snacks, desserts, wine, etc. You should aim for at least 1500 calories per day*, depending on your goal. There is no one size fits all, and it depends on your goals, age, weight, etc.
We also have an accurate and organized grocery list that will make grocery shopping much easier and stress-free. Save money and time. Eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook, join my Skinnytaste Facebook community. I am sharing photos of the recipes that everyone is making. You can join here. I love all the ideas that everyone is sharing! If you would like to join the email list, you can subscribe here so you don't miss any of my meal plans!
The ultimate skinny taste meal planner
Get the Skinnytaste Ultimate Meal Planner! This 52-week spiral-bound meal planner includes a weekly meal planning grid that you can tear off and stick on your fridge if you wish, 12-week meal plans, 30 recipes (15 new recipes), and a tear-off grocery list. I love starting my week with gratitude, positivity, and intention, so I included a space for that too. I hope you enjoy this book as much as I do!
Purchase the Skinnytaste Meal Planner here:
Note on WW Points
If you follow Weight Watchers, all the recipes here have been updated to reflect what's new. Weight Watchers program, Points are displayed under the recipe title. ww button You can go to the Weight Watchers website from the recipe card and see the recipe builder used to determine the points and add them to your day (US only, you must be logged in to your account). All the cookbook recipes in the cookbook index are also updated!
With grocery prices skyrocketing, many people are having to adjust, scale back, and/or get more creative with their meals. One of the best ways to stay on budget and eat healthy is with a MEAL PLAN. Sign up for Relish+ and get even more budget-friendly meal plans for 5 days (get a 14-day free trial here!)
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Check out my top 5 deals and sales happening this weekend, and check out my top picks. Labor Day Sales and Specials!
Meal Plan:
Breakfast and lunch Monday through Friday are designed to feed one person, and dinner and all meals Saturday and Sunday are designed to feed a family of four. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all the meals in the plan.
Monday* (9/2)
B: Baked Oatmeal Recipe with Blueberries and Bananas, ½ cup nonfat plain Greek yogurt, ½ teaspoon honey
L: Italian Shrimp Salad, Summer Macaroni Salad, Tomato, Zucchini, Spinach Artichoke Crostini
D: Asian Grilled Chicken, Coleslaw, Roasted Corn
Total Calories: 1,131**
Tuesday (9/3)
B: Leftover Baked Oatmeal Recipe with Blueberries and Bananas, ½ cup nonfat plain Greek yogurt, ½ teaspoon honey
L: Pan Baguette with Apples (½ recipe)
D: Tofu Tacos with Potatoes and Jalapenos and 1 cup Southwestern Black Bean Salad
Total Calories: 1,289**
Wednesday (9/4)
B: Leftover Baked Oatmeal Recipe with Blueberries and Bananas, ½ cup nonfat plain Greek yogurt, ½ teaspoon honey
L: Pan Baguette with Apples
D: Cilantro Lime Shrimp with Quick Mexican Brown Rice and Leftover Southwestern Black Bean Salad
Total Calories: 1,084**
Thursday (9/5)
B: Flavored Cottage Cheese Balls
L: Pan Baguette with Apples
D: White Chicken Chili with 2 Tbsp Jack Cheese and Cornbread Muffins
Total Calories: 1,218**
Friday (9/6)
B: Flavored Cottage Cheese Balls
L: Leftover white chicken chili, 2 tablespoons jack cheese, cornbread muffins
D: Korean style salmon rice bowl
Total Calories: 1,246**
Saturday (9/7)
B: Bacon Egg Avocado Bagel Sandwich #
L: 8 baby carrots with buffalo shrimp lettuce wraps and 2 tablespoons low-fat buttermilk dressing
D: Dinner out
Total Calories: 665**
Sunday (9/8)
B: Peanut Butter Breakfast Oatmeal Bowls (Recipe x 4)
L: Pepperoni pizza bites, 8 carrots, 2 tablespoons low-fat buttermilk dressing
D: Juicy grilled pork ribs with sweet potato salad
Total Calories: 1,291**
*If serving to a crowd, adjust recipe serving sizes and ingredients.
**This is just a guideline, women should aim for about 1500 calories per day. There are calculators to help you estimate your calorie needs. I left plenty of room for adding more foods like coffee, drinks, fruit, snacks, desserts, wine, etc.
#Double Bagel Dough Recipe for Sunday Lunch.
*Google Docs
Shopping list
Produce
- 6 medium-sized bananas (2 very ripe)
- 3 medium sized apples
- 2 pints of blueberries
- 1 (6 oz) container raspberries
- 2 small lemons and 1 medium lemon
- 5 medium limes
- 3 small (5 ounces) and 1 medium (6 ounces) Hass avocado
- 2 medium sized garlic cloves
- 1 small shallot, 1 medium shallot
- 1 (3 inch) piece fresh ginger
- 1 small pumpkin
- 8 medium-sized ears of corn
- 2 medium size and 3 large size
- 1 medium red bell pepper
- 2 small poblano peppers
- 1 ¼ pounds (2 medium) sweet potatoes
- 1 medium russet potato
- 1 small bunch of celery
- 1 small bag of carrots
- 1 large bag baby carrots
- 8 mini (Persian) cucumbers
- 1 medium sized green onion
- 1 small bundle/container
- 1 small bunch Italian parsley
- 1 small bunch of coriander
- ½ small red cabbage (or 1 small bag, pre-chopped)
- ½ small green cabbage (or 1 small bag, pre-chopped)
- 1 (6 oz) bag/shell baby spinach
- 1 (5-6 oz) bag/shell baby arugula
- 1 small romaine or butter lettuce
- 1 dry pint plus 1 pound grape or cherry tomatoes
- 2 medium ripe tomatoes
- 1 medium sized traditional tomato
- 2 medium sized plum tomatoes
- 2 medium sized red onions
- 2 medium sized yellow onions
Meat, poultry and fish
- 1 ¼ pounds cooked large shrimp, tails removed
- 2 ½ pounds raw, peeled and veined large or large shrimp
- 1 ¼ pound (4) skinless salmon fillets
- 1 ½ pounds (8) boneless, skinless chicken breast cutlets
- 1 ½ pounds boneless, skinless chicken breast or thigh
- 1 ¾ lb (4) bone-in center-cut pork ribs
- 1 pack center cut bacon
- 1 small package turkey pepperoni
Seasonings and Spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or use a mister oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- honey
- cinnamon
- Vanilla extract
- Light mayonnaise
- Red wine vinegar
- Dijon mustard
- oregano
- Garlic powder
- Chopped red pepper flakes
- Roasted sesame seeds
- Low-sodium soy sauce*
- Teriyaki sauce
- Roasted sesame oil
- White wine vinegar
- Chili powder
- Smoked paprika
- paprika
- cumin
- Cayenne pepper
- Bay leaves
- chili pepper paste
- Mirin
- Frank's Red Hot Sauce
- Onion powder
- White Balsamic Vinegar
- Apple cider vinegar
- thyme
- sage
Dairy products and other refrigerated items
- 1 18 pack large eggs
- 1 (14 oz) package Extra Firm Tofu
- 1 (16 oz) container low-fat cottage cheese (I like Good Culture)
- 1 (16 oz) PLUS 1 (32 oz) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (8 oz) block light cream cheese
- 1 (8 oz) container nonfat sour cream
- 1 small wedge fresh Parmesan Reggiano
- 1 (8 oz) bag shredded reduced-fat mozzarella cheese
- 1 (8 oz) bag Monterey Jack Cheese
- 1 pint low-fat milk (or milk of your choice)
- 1 pint low-fat buttermilk
gig*
- 1 cup unbleached all-purpose flour
- 1 small package quick oatmeal or old fashioned oatmeal
- 1 (16 oz) package elbow pasta
- 1 (11 oz) baguette
- 1 small loaf (about 7 ounces) of crusty bread, such as French bread or ciabatta
- 1 large package corn tortillas
- 1 small package yellow cornmeal
- 1 medium package dried brown rice (or 7 cups precooked)
Canned and bottled
- 1 large jar mixed Italian seedless olives
- 1 (14 oz) can artichoke hearts soaked in water
- 1 small bottle caper
- 1 anchovy fillet in oil (optional, for Pan Bagnat)
- 1 (5 ounce) can tuna soaked in water
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 small bottle marinara sauce or pizza sauce
- 1 small bottle salsa
- 1 (32 oz) carton low sodium chicken broth
- 1 (15.5 oz) can black beans
- 1 (15 oz) can Great Northern or Navy beans
- 1 small jar creamy peanut butter
Other dried foods
- Baking powder
- 1 small package walnuts or pecan halves (if buying in bulk you will need ¼ cup)
- 1 roasted, shelled pistachio (2 tablespoons if buying in bulk)
- 1 small package almonds (if buying in bulk you will need ¼ cup)
- 1 small package of chia seeds (you will need about 1½ tablespoons if you buy in bulk)
- 1 small package granulated sugar
*Gluten-free products are available upon request.
