A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Jan 15-21)
Cold weather calls for warm comfort food! Lasagna Soup, this Lighter Baked Macaroni and Cheese or my favorite- Pollo Guisado are all sure to hit the spot! Want something warm and sweet? Try my Apple Cobbler or this Mixed Berry Pie will satisfy any sweet tooth!
Great news, I will be doing a mini book tour early February in Atlanta, Dallas, Houston, DC and Philly! More to come soon!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. 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 meals on the plan.
MONDAY (1/15)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup raw almonds
D: Potato Leek Soup and ½ a grilled cheese*
Total Calories: 1,150**
TUESDAY (1/16)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup raw almonds
D: Slow Cooker Chicken Enchiladas with Chipotle’s Cilantro Lime Rice and 1 ounce avocado
Total Calories: 1,343**
WEDNESDAY (1/17)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: The Best Lasagna with a green salad #
Total Calories: 1,208**
THURSDAY (1/18)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: LEFTOVER The Best Lasagna with a green salad
Total Calories: 1,208**
FRIDAY (1/19)
B: Peanut Butter and Jelly Smoothie with 1 scoop unflavored protein powder
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,200**
SATURDAY (1/20)
B: Instant Pot Steel Cut Oats
L: Kenyan Braised Collard Greens and Ground Beef
D: DINNER OUT
Total Calories: 498**
SUNDAY (1/21)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Wild Mushroom and Farro Soup
D: Ropa Vieja with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,158**
*Grilled cheese includes 1 (1.5-ounce) slice sourdough bread and 1 slice (1 ounce) cheddar cheese
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculatorto estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
#Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup light vinaigrette. Set aside hald (with dressing on the side) for dinner Thursday.
Shopping list
Produce
- 4 medium oranges (any variety)
- 4 medium bananas
- 1 medium apple (any variety)
- 1 (12-ounce) container strawberries
- 1 medium lime
- 1 small lemon
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 medium jalapeno peppers
- 1 (4-ounce) package white mushrooms
- 1 (1-pound) package sliced cremini mushrooms
- 1 medium red bell pepper
- 1 medium green bell pepper
- 2 medium Russet potatoes
- 5 Persian (mini) cucumbers (or can sub 1 large English, if desired)
- 1 medium bunch carrots
- 1 small bunch celery
- 4 medium leeks
- 1 medium bunch scallions
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag mixed greens
- 1 medium bunch collard greens
- 1 small head Iceberg lettuce
- 1 small head cabbage (or 1 bag pre-shredded, you need 5 cups)
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 small red onion
- 3 medium yellow onions
- 1 medium PLUS 2 large white onions
Meat, Poultry and Fish
- 10 ounces smoked turkey sausage (such as kielbasa)
- 1 (4-ounce) package Canadian bacon or pancetta (can sub bacon in Mushroom Soup, if desired)
- 1 small package center-cut bacon
- 3 ounces sliced deli chicken or turkey breast
- 1 pound boneless, skinless chicken thighs or breasts
- 1 pound 93% lean ground beef (can sub ground turkey in Lasagna, if desired)
- 1 pound 90% lean ground beef
- 2 pounds flank steak
- 1 ½ pounds skinless salmon filets
Grains*
- 1 small loaf sourdough bread
- 1 small package corn tortillas (you need 4)
- 1 small package steel cut oats
- 1 package no-boil lasagna noodles
- 1 small package dry white extra-long grain or basmati rice
- 1 small package unbleached all-purpose flour
- 1 small package dry pearled farro
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Red wine vinegar
- Cumin
- Light vinaigrette (or make your own with ingredients in list)
- Mayonnaise (I like Sir Kensington)
- Honey
- Sriracha sauce
- Soy sauce*
- Rice vinegar
- Toasted sesame oil
- Furikake (or sesame seeds)
- Cinnamon sticks
- Ground cinnamon
- Ground ginger
- Turmeric
- Coriander
- Thyme
- Sazon
- Oregano
- Garlic powder
- Bay leaves
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box butter
- 1 (32-ounce) carton 2% cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican blend or Monterey Jack cheese
- 1 (8-ounce) package sliced cheddar cheese (can sub 1 cup [4 ounces] shredded cheddar on grilled cheese, if desired)
- 1 small wedge fresh Pecorino Romano cheese
- 1 (8-ounce) container 2% milk
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container sour cream
Canned and Jarred
- 1 (32-ounce) carton beef broth
- 2 (32-ounce) cartons chicken broth
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can low sodium black beans
- 2 (15-ounce) cans chickpeas
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) crushed tomatoes (I love Tuttorosso)
- 1 small jar pitted green olives
- 1 small jar capers
- 1 (6-ounce) can wild albacore tuna
- 1 small jar peanut butter
Frozen
- 1 medium package frozen blueberries (you need 2 ¾ cups)
Misc. Dry Goods
- 1 (1-ounce) package dried porcini mushrooms
- 1 small bottle marsala wine
- 1 small bottle dry white wine
- 1 small package raw almonds (if buying from bulk bins, you need ½ cup)
- Liquid stevia or sweetener of your choice
- 1 small package unflavored protein powder
Non-Food Items
- Parchment paper