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 (August 26-Sept 1)
Labor Day weekend! How can that be? Summer always goes by so fast! Whether you are grilling burgers, steak or fish, make sure to take a minute and relish those last few moments of summer. Enjoy the sunset with family and friends with an appetizer and an Orange Moscow Mule Mocktail or this Boozy Watermelon Lime Granita!
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!
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!
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!)
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Check out my 5 favorite deals and sales happening this weekend.
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 (8/26)
B: Avocado Toast Egg-in-a-Hole
L: Food Cart-Style Chicken Salad with White Sauce
D: Cheesy Eggplant Gnocchi Caprese and Arugula Salad
Total Calories: 1,106*
TUESDAY (8/27)
B: Omelet Tortilla Breakfast Wrap
L: Food Cart-Style Chicken Salad with White Sauce
D: Shrimp Tacos and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,062*
WEDNESDAY (8/28)
B: Omelet Tortilla Breakfast Wrap
L: Food Cart-Style Chicken Salad with White Sauce
D: Grilled Rosemary Lamb Chops with Greek Orzo Salad (½ recipe)
Total Calories: 1,065*
THURSDAY (8/29)
B: Air Fryer Breakfast Banana Split
L: Food Cart-Style Chicken Salad with White Sauce
D: Ground Beef and Broccoli Stir-Fry with ¾ cup brown rice**
Total Calories: 1,122*
FRIDAY (8/30)
B: Air Fryer Breakfast Banana Split
L: Tuna Egg Salad over 2 cups mixed greens
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,142*
SATURDAY (8/31)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup watermelon
L: Rainbow Quinoa Salad with Lemon Dressing
D: DINNER OUT
Total Calories: 716*
SUNDAY (9/1)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Pretzel Crusted Chicken Tenders and Caprese Salad
D: Slow Cooker Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,186*
*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.
**Make an extra 3 cups brown rice for dinner Friday.
Shopping list
Produce
- 2 medium bananas
- 3 (6-ounce) containers berries (your choice)
- 1 mini watermelon
- 6 medium PLUS 1 large lemon
- 2 medium limes
- 1 small (4-ounce) avocado
- 2 large heads garlic
- 3 medium shallots
- 1 (1-inch) piece fresh ginger
- 1 small jalapeno
- 1 small red bell pepper
- 1 medium orange bell pepper
- 1 medium yellow bell pepper
- 1 large English cucumber
- 1 large head broccoli
- 1 pound eggplant
- 1 pound string beans
- 6 ½ ounces whole white mushrooms
- 5 medium carrots
- 1 small bunch celery
- ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
- ¼ pound Yukon Gold potatoes
- 1 medium bunch scallions
- ½ small head red or green cabbage (or 1 small bag pre-shredded)
- 1 large head Romaine or Iceberg lettuce
- 1 (1-pound) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh oregano (optional, for TK)
- 1 dry pint cherry or grape tomatoes
- 4 medium PLUS 1 large vine-ripened tomato
- 2 small red onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 ½ pounds (4 large) boneless, skinless chicken thighs
- 1 pound (8) boneless, skinless chicken tenders
- 1 pound 93% lean ground beef
- 1 ¾ pounds (8) bone-in lamb loin chops
- 3 pounds boneless beef chuck roast
- 1 pound jumbo peeled and deveined shrimp
- 1 ½ pounds (4) tilapia, flounder or grouper fillets
- 1 package center-cut bacon
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)
- Cumin
- Paprika
- Sriracha sauce or Louisiana style hot sauce
- Turmeric
- Mayonnaise
- Apple cider vinegar
- Tajin or Old Bay seasoning
- Oregano
- Red wine vinegar
- Garlic powder
- Bay leaves
- Pure maple syrup
- Cinnamon
- Reduced sodium soy sauce*
- Honey
- Sesame oil
- Toasted sesame seeds
- Dijon mustard
- Onion powder
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container whole milk yogurt (I like Stonyfield)
- 1 (8-ounce) container nonfat milk
- 1 (8-ounce) container mozzarella cheese balls
- 1 (8-ounce) chunk fresh whole milk mozzarella
- 1 (8-ounce) block Gruyere cheese
- 1 package block feta cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small loaf sliced whole grain bread
- 1 (8-ounce) multigrain baguette
- 1 small package corn tortillas (you need 8)
- 1 package (8 to 9-inch) low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 (16-ounce) package gnocchi (I like Delallo)
- 1 (16-ounce) package orzo pasta
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package pretzels
- 1 package plain breadcrumbs
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 jar mild harissa (optional, for drizzling on Food Cart Chicken)
- 1 (28-ounce) can San Marzano crushed tomatoes
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans (I like Goya)
- 1 small jar pitted kalamata olives
- 1 small jar capers
- 1 (2.6-ounce) packet light tuna in water
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small package peas
Misc. Dry Goods
- 1 small package granulated sugar
- Cornstarch
- 1 bottle white wine, such as Pinot Grigio
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired