A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.
7 Day Healthy Meal Plan
Still looking for ideas for Lent? Look no further! Try my Perfect Air Fryer Shrimp, Pasta Fagioli or this great Salmon Caesar Salad! Looking for a meat recipe- check out my Air Fryer Breaded Cubed Steak and Cheeseburger Salad. Enjoy!
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
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it 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 (3/6)
B: Omelet Tortilla Breakfast Wrap
L: 2 servings Tuna Salad Endive Wraps
D: Cheesy Baked Penne with Roasted Veggies
Total Calories: 994*
TUESDAY (3/7)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: LEFTOVER Cheesy Baked Penne with Roasted Veggies
D: 2 Chicken Enchiladas with Cilantro Lime Cauliflower Rice
Total Calories: 992*
WEDNESDAY (3/8)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: LEFTOVER Cheesy Baked Penne with Roasted Veggies
D: Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw (recipe x 2)
Total Calories: 1,044*
THURSDAY (3/9)
B: Savory Cottage Cheese Bowl
L: BBQ Chicken Salad with a whole wheat roll
D: LEFTOVER Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,001*
FRIDAY (3/10)
B: Omelet Tortilla Breakfast Wrap
L: BBQ Chicken Salad with a whole wheat roll
D: 30-Minute Shrimp, Peas and Rice and String Beans with Garlic and Oil
Total Calories: 1,091*
SATURDAY (3/11)
B: Protein PB & J Smoothie Bowl (recipe x 4)
L: Honey Sriracha Roasted Salmon Rice Bowls
D: DINNER OUT
Total Calories: 774*
SUNDAY (3/12)
B: Crustless Sausage and Spinach Quiche
L: Asparagus Prosciutto Panini with Garlic Mayonnaise (recipe x 4)
D: Garlic Lovers Roast Beef with Garlic Mashed Potatoes and Herb Roasted Carrots
Total Calories: 984*
*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 limes
- 1 large (7-ounce) Hass avocado
- 3 medium red bell peppers
- 1 medium zucchini
- 4 Persian cucumbers (can sub 1 small English)
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 pound asparagus
- 1 pound green beans
- 1 small bunch celery
- 2 pounds carrots
- 3 ounces white mushrooms
- 1 small crown broccoli florets
- 1 medium head cauliflower
- 1 corn on the cob (can sub frozen [heated] corn in BBQ Chicken Salad, if desired)
- 2 pounds Yukon Gold potatoes
- 1 medium head endive
- 1 medium fennel bulb
- 1 small head green cabbage
- 1 (1-pound) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small head Romaine lettuce
- 1 medium bunch scallions
- 1 medium bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 dry pint cherry or grape tomatoes
- 1 medium vine-ripened tomato
- 1 medium red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 links (about 9 ounces total) sweet Italian turkey or chicken sausage (can sub bacon in Quiche, if desired)
- 2 ounces prosciutto
- 1 ½ (3) pounds boneless, skinless chicken breasts (can buy 1 raw breast and sub a rotisserie chicken for Enchiladas, if desired)
- 1 ½ pounds 93% lean ground beef
- 1 (2 to 3-pound) beef roast or eye of round
- 1 ¼ pounds peeled and deveined shrimp
- 1 ½ pounds skinless salmon filets
Grains*
- 1 (10-count) package 7 to 9-inch whole wheat low carb tortillas (such as La Tortilla Factory)
- 1 package penne (I like Delallo)
- 1 small package dry long-grain white rice
- 1 package par-cooked brown rice (such as Uncle Ben’s)
- 4 small ciabatta rolls
- 2 small whole wheat rolls
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)
- Light mayonnaise
- Red wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Rice vinegar
- Oregano
- Basil
- Chipotle chili powder
- Cumin
- Bay leaves
- Reduced sodium Montreal Chicken seasoning
- BBQ sauce
- Honey
- Sriracha sauce
- Soy sauce*
- Toasted sesame oil
- Furikake or sesame seeds
- Nutmeg
- Rosemary
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
- 1 small box unsalted butter
- 1 small tub light sour cream
- 1 (8-ounce) container half and half
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container skim milk
- 1 (8-ounce) container unsweetened almond or oat milk (can buy a larger size of skim or 2% milk and sub that in Smoothie Bowl, if desired)
- 1 small container part-skim ricotta cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small block light Havarti or cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Baked Penne and Shrimp, Peas and Rice, if desired)
- 1 (8-ounce) package sliced reduced fat Swiss cheese
- 1 small jar light ranch dressing (or ingredients to make your own)
Canned and Jarred
- 1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce
- 1 small jar salsa (can buy fresh from refrigerated section, if desired)
- 1 jar marinara sauce (I love Delallo Pomodoro)
- 1 (14-ounce) can chicken broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar pitted green olives or alcaparrado or capers
- 1 small can/jar chipotle chilis in adobo sauce
- 1 (5-ounce) can light tuna in water
- 1 small jar peanut butter
Frozen
- 1 medium bag blueberries
- 1 large bag strawberries
- 1 small bag peas
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)
- 1 small container vanilla protein powder (I like Orgain)
*You can buy gluten free, if desired