A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and Weight Watchers points.
7-Day Healthy Meal Plan (April 17-23)
Looking for quick lunch ideas? Try my Avocado Tuna Sandwich or my Air Fryer Salmon Fish Sandwich. Craving for meal prep? Check out my Honey Sriracha Chicken and Broccoli Meal Prep Bowls and my Tofu Poke Bowl. What is your favorite?
With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)
Ultimate Meal Planner by Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 on WW points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new weight watchers program, with dots appearing under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe maker used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my previous meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.
There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.
Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (4/17)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Spicy Gochujang Tofu Shells (Recipe x 2)
Total Calories: 984*
TUESDAY (4/18)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Slow Cooker Chicken Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,046*
WEDNESDAY (4/19)
B: Scrambled eggs with cottage cheese (½ recipe) with 30g avocado and an orange
L: Tuna sandwich with avocado and 8 baby carrots
D: Sloppy Joe on a Wholemeal Bun with Green Salad**
Total Calories: 915*
THURSDAY (20.4.)
B: Scrambled eggs with cottage cheese (½ recipe) with 30g avocado and an orange
L:LEFTOVER Sloppy Joe recipe on a whole wheat bun with a green salad
GB: Fried potatoes, sausage and peppers in a pan
Total Calories: 965*
FRIDAY (4/21)
B: Green smoothie bowl
L: LEFTOVER Sloppy Joe on a whole wheat bun with a green salad
D: Gochujang glazed salmon with ¾ cup brown rice and wilted baby spinach with garlic and oil
Total Calories: 1,195*
SATURDAY (22.4.)
B: Asparagus Frittata with 1 cup mixed berries
L: Chicken and lentil soup with whole wheat bun
D: DINNER
Total Calories: 680*
SUNDAY (23.4.)
B: Banana Nut Protein Oats (Recipe x 4)
L: LEFTOVERS Chicken and Lentil Soup with Wholemeal Bun
GB: The best cauliflower with turkey meatloaf and garlic
Total Calories: 1,130*
*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green Salad contains 9 cups mixed leafy greens, 3 spring onions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas, and 6 tablespoons light vinaigrette. Set aside 2 servings (with dressing on the side) for Thu/Fri lunch.
*Google Doc
Shopping List
To produce
- 7 medium sized bananas
- 1 (12-ounce) container of fresh strawberries
- 1 dry pint fresh blueberries
- 1 (6-ounce) container of fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 2 small mangoes (dice and freeze 1 cup)
- 3 medium limes
- 2 medium oranges (any kind)
- 1 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocados
- 2 medium garlic cloves
- 1 large shallot
- 1 (2-inch) piece of fresh ginger
- 1 small packet of alfalfa or broccoli sprouts
- 4 ounces mushrooms
- 1 ½ pounds (3 large) russet or new potatoes
- 2 medium heads of cauliflower
- ½ pound asparagus
- 1 small cucumber
- 1 medium PLUS 1 large red pepper
- 1 small bunch of celery
- 1 small PLUS 2 large carrots
- 1 (1-pound) bag of baby carrots
- 1 small bag of tri-color coleslaw mix
- ½ small head red cabbage (can add 1 cup chopped romaine to chicken tacos if desired)
- 2 medium bunches of spring onions
- 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell of fresh baby spinach
- 1 (10 ounce) bag/clamshell mixed greens
- 1 small romaine lettuce
- 1 large bunch of fresh coriander
- 1 small bunch/tin of fresh thyme
- 2 medium PLUS 1 large tomato
- 1 small red onion
- 3 small PLUS 2 medium yellow onions
meat, poultry and fish
- 1 ½ pounds boneless, skinless chicken breasts
- ¾ pound boneless, skinless chicken thighs
- 1 1/3 pounds 93% or 99% lean ground turkey
- 1 ¼ pounds 93% lean ground beef
- 1 pound Italian chicken sausage
- 1 pound (4) wild salmon fillets
grains*
- 1 small pack of oatmeal
- 1 small loaf of sliced ​​whole wheat or sourdough bread
- 1 pack of whole wheat hamburger buns
- 1 pack of small wholemeal rolls
- 1 medium package corn tortillas (you will need 12)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 packet of seasoned white or whole wheat breadcrumbs (I like 4C)
spices and condiments
- Extra virgin olive oil
- rapeseed oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- Cinammon
- Light mayonnaise
- red wine vinegar
- gochuyang
- Low Sodium Soy Sauce*
- Unseasoned Rice Vinegar
- Toasted Sesame Oil
- Black Sesame Seeds
- Honey
- Adobo seasoning
- garlic powder
- cumin
- Steak seasoning or seasoning salt
- Worcester sauce
- Light vinaigrette (or make your own using the ingredients on the list)
- Rosemary (can add 1 teaspoon oregano to roast potatoes, sausage and peppers if desired)
- mirin
- oregano
- Ground annatto or Spanish paprika
- maple syrup
- Ketchup
- marjoram
Milk & Other Chilled Items
- 1 dozen large eggs
- 1 pint liquid egg white
- 2 (14-ounce) packages extra firm tofu
- 1 (6-ounce) container 2% cottage cheese (I like good culture)
- 1 (6-ounce) container plain yogurt
- 1 small bottle of non-dairy protein milk (such as Ripple. Can be ¼ cup of any milk you like
- smoothie bowl, if desired)
- 1 (8-ounce) bottle of unsweetened almond milk
- 1 small can of butter
- 1 small piece of fresh Pecorino Romano cheese
- 1 small piece of Asiago cheese
- 1 small block or bag of shredded semi-skimmed Swiss cheese
Preserved and Preserved
- 1 (5-ounce) can albacore tuna or light tuna chunks in water
- 1 small glass of chunky mild or medium salsa
- 1 (15 ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
- 1 (29-ounce) can tomato sauce
- 1 Jar Better than Bouillon Chicken Base
Miscellaneous dry goods
- 1 small pack of chia seeds (you will need 1 tablespoon if you buy them in bulk)
- 1 small packet of pecan halves (you’ll need 2 tablespoons if buying from the bulk)
- 1 small packet of walnuts (you’ll need about ¼ cup if buying in bulk)
- 1 small package of unsweetened coconut flakes (if you buy from the big can you need 2 tablespoons)
- 1 small pack of granulated sugar
- 1 small packet of monk fruit sweetener or stevia (can use honey or maple syrup in overnight
- oats, if desired)
- 1 (1-pound) packet of dry green lentils
- 4 (11-ounce) cases of liquid vanilla protein shake (I like Orgain)
* You can buy gluten-free if you wish