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 (Feb 26-March 3)
First- let me wish everyone who was born on February 29th a Happy Leap Year Birthday!!!! I hope you have a great day!!
Need some meatless recipes like my Balsamic Roasted Veggies and White Bean Pasta for Lent? Check out this easy Broiled Tilapia with Garlic and my other Lenten friendly recipes!
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 (2/26)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,079*
TUESDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,101*
WEDNESDAY (2/28)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,112*
THURSDAY (2/29)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,224*
FRIDAY (3/1)
B: Green Smoothie Bowl
L: Open Faced Tuna Sandwich with Avocado and 8 carrot sticks
D: Baked Fish Sticks with Coleslaw and Air Fryer French Fries (recipe x 4)
Total Calories: 1,150*
SATURDAY (3/2)
B: Protein Bagels with Cottage Cheese (recipe x 2) with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 red onion rings
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (recipe x 2)
D: DINNER OUT
Total Calories: 513*
SUNDAY (3/3)
B: Protein Bagels with Cottage Cheese with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 red onion rings
L: LEFTOVER Slow Cooker Minestrone Soup with Everything Parmesan Crisps
D: Sweet Potato Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,018*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to 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.
Shopping list
Produce
- 2 medium apples (any variety)
- 4 medium oranges
- 1 medium lime
- 1 medium lemon
- 1 medium banana
- 1 small mango
- 1 (12-ounce) container strawberries
- 4 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small shallot
- 1 (3-inch) piece fresh ginger
- 1 medium corn on the cob (can sub frozen or canned corn in BBQ Chicken Salad, if desired)
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small red bell pepper
- 1 pound Brussels sprouts
- 1 pound green beans
- 1 ½ pounds (3 medium) sweet potatoes
- 3 ½ pounds Russets potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 small package alfalfa or broccoli sprouts
- 2 large cucumbers
- 1 medium zucchini
- 1 small bunch scallions
- 1 medium head Romaine lettuce
- 1 small head green cabbage (can sub 1 [6-cup] bag tri-color coleslaw for this and purple cabbage, if desired)
- 1 small head purple cabbage
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Caper Sauce, if desired)
- 2 small PLUS 1 large vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 large red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 link Italian chicken sausage
- ½ pound (1) boneless, skinless chicken breast
- 1 ¾ pounds (4 large) boneless, skinless chicken thighs
- 2 pounds 93% lean ground beef
- 1 pound 93% lean ground turkey
- 1 pound Alaskan skinless cod fillet
Grains
- 1 large package crunchy corn taco shells (you need 16)
- 1 small loaf multigrain or sour dough bread
- 1 package plain panko breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 package small pasta such as ditalini
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Reduced sodium Montreal Steak Chicken seasoning
- BBQ sauce (or ingredients to make your own)
- Reduced sodium soy sace*
- Curry powder
- Sriracha sauce
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Light mayonnaise
- Red wine vinegar
- White wine vinegar
- Garlic powder
- Rosemary
- Dijon mustard
- Old Bay seasoning
- Parsley
- Everything Bagel Seasoning
- Ketchup
- Worcestershire sauce
- Dried onion flakes
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (32-ounce) container low fat cottage cheese (I love Good Culture)
- 1 container light ranch dressing (or ingredients to make your own)
- 1 tub light whipped cream cheese
- 1 tub whipped butter
- 1 small tub light sour cream
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 pint low fat buttermilk
- 1 (8-ounce) container protein milk (or milk of choice)
- 2 (14-ounce) packages extra-firm tofu
Canned and Jarred
- 1 small jar smooth peanut butter
- 1 (8-ounce) can tomato sauce
- 1 (28-ounce) can petite diced tomatoes
- 1 (5-ounce) can albacore or chunk light tuna in water
- 1 small jar capers
- 1 (15-ounce) can white beans
- 1 (32-ounce) carton reduced sodium chicken or vegetable broth
Frozen
- 1 small package mango
Misc. Dry Goods
- 1 small package peanuts (if buying from bulk bin, you need ¼ cup)
- 1 small package unsweetened coconut flakes
- Baking powder
*You can buy gluten free, if desired