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 WW points.
I can’t believe Easter is here already, 2023 is flying by! Looking for a new brunch recipe for this year? Try my Artichoke Pie, Bacon Spinach Breakfast Casserole, or make a fancy bagel board! If you want to cook something up in the air fryer, these figs wrapped in prosciutto are delicious. I wish everyone a happy Easter and a happy Passover!
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
All recipe points have been updated to reflect the new WW program, Points are displayed under the recipe title. I will keep these ww button Click on it in the recipe card and it will take 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 (4/3)
B: Tropical Chia Pudding Breakfast Bowl*
L: Orange Arugula Salad with Red Onion and Gorgonzola with 4 oz. Cooked Chicken Breast*
GB: Greek mac and cheese with spring pea soup with fresh herbs
Total Calories: 1,171**
TUESDAY (4/4)
B: Tropical Chia Pudding Breakfast Bowl
L: REMAINING Greek Mac and Cheese
D: Turkey Enchilada Stuffed Poblanos Rellenos with Fiesta Lime Rice
Total Calories: 1,032**
WEDNESDAY (4/5)
B: Tropical Mango Blueberry Lassi with 2 hard boiled eggs
L: REMAINING Greek Mac and Cheese
D: Braised brisket with potatoes and carrots with a kale and Brussels sprouts salad
Total Calories: 1,157**
THURSDAY (4/6)
B: High protein enchilada scrambled eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D: REST of the braised brisket with potatoes and carrots with REST of the kale and Brussels sprouts salad
Total Calories: 1,164**
FRIDAY (4/7)
B: High protein enchilada scrambled eggs with ½ cup mixed berries
L: Rainbow quinoa salad with lemon dressing
D: Baked Shrimp Hero with 2 cups arugula, 1 tablespoon grated parmesan and 2 teaspoons light vinaigrette dressing
Total Calories: 1,184**
SATURDAY (4/8)
B: Banana Nut Pancakes with 1 tablespoon melted peanut butter and ½ cup chopped strawberries
L: Loaded “nacho” chicken tostadas
D: DINNER
Total Calories: 564**
SUNDAY (4/9)
B: Ham and cheese quiche without the crust
L: Classic Deviled Eggs and Asparagus Feta Tarts with Phyllo Crust
D: Spiral ham glazed with apricot rum with asparagus cream, leek soup with crème fraîche and layered potato cups with spring herbs and leeks
Total Calories: 860**
* Prepare Sunday night chia pudding and chicken for Monday.
**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.
*Google Doc
Shopping List
To produce
- 1 medium kiwi
- 1 small mango
- 1 small orange
- 3 medium lemons
- 3 medium limes
- 1 large ripe banana
- 1 (1-pound) container of fresh strawberries
- 1 dry pint fresh blueberries
- 2 small (4 ounces) Hass avocados
- 2 medium garlic cloves
- 1 small jalapeño
- 1 large yellow pepper
- 4 large fresh poblano peppers
- 2 ¼ pounds of asparagus
- ¾ pound Brussels sprouts (or 4 ½ cups pre-shredded)
- 2 pounds Yukon Gold potatoes
- 2 pounds (8 medium) red potatoes
- 2 Persian (mini) or 1 small regular cucumber
- 2 large bunches of spring onions
- 8 medium-sized leeks
- 4 large carrots
- 1 small head of broccoli florets
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 medium bunch of fresh cilantro
- 1 small bunch of fresh Italian parsley
- 1 small bunch/tin of fresh mint
- 1 small bunch/tin of fresh tarragon or basil
- 1 small bunch/container of fresh dill
- 1 small bunch/tin of fresh thyme
- 1 small bunch/container of fresh chives
- 1 (4.5 oz) bag/clamshell baby cabbage
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell baby arugula
- 1 (1 pound) container grape or cherry tomatoes
- 2 medium PLUS 1 large vine ripened tomatoes
- 1 medium red onion
- 1 small PLUS 4 large white onions
meat, poultry and fish
- 1 pound jumbo shrimp
- 1 pound boneless, skinless chicken breasts (or 11 ounces pre-cooked)
- ¾ pound 93% lean ground turkey
- 1 large (about 5 pounds) brisket
- 1 ham steak (9 ounces) (can use some of the spiral ham for quiche if desired)
- 1 (6 to 8 pounds) hickory-smoked spiral ham
grains*
- 1 packet of whole wheat or white whole wheat flour
- 1 packet unbleached all-purpose flour
- 1 small packet of cake meal (if Passover is celebrated. Can add 1 tablespoon of flour in brisket if desired)
- 1 (12 ounce) loaf of French bread
- 1 packet of corn tostada shells
- 1 packet of seasoned whole wheat breadcrumbs
- 1 packet Panko breadcrumbs
- 1 small package dry quinoa (or 2 cups pre-cooked)
- 1 small package dry long grain white rice (or 1 ½ cups pre-cooked)
- 1 package whole wheat pasta (I like Delallo)
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)
- balsamic vinegar
- Honey
- Pure maple syrup
- Cinammon
- vanilla extract
- oregano
- Apple Cider Vinegar
- Dijon mustard
- marjoram or thyme
- coriander
- cumin
- nutmeg
- paprika
- bay leaves
- Adobo seasoning
- Mexican hot chilli powder
- Light vinaigrette dressing (or make your own using ingredients on list)
- Light mayonnaise
Milk & Other Chilled Items
- 1 18-pack large eggs
- 1 liter liquid egg white
- 1 pint half and half
- 1 (8-ounce) bottle of 2% milk
- 1 liter of 1% milk
- 1 liter unsweetened almond milk
- 1 small container of crème fraiche
- 1 small can of garlic and herb cheese spread (e.g. Alouette or Boursin)
- 1 small box of plain or unsalted butter
- 1 small block of Swiss cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Colby Jack blend (can add ½ cup cheddar or reduced-fat Mexican blend to poblano enchiladas, if desired)
- 1 (8-ounce) bag of shredded reduced-fat Mexican cheese blend
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 (8-ounce) package feta cheese
- 1 small packet of gorgonzola cheese (can add 3 tablespoons of feta to orange and arugula salad if desired)
- 1 medium fresh parmesan cheese
- 1 (6-ounce) container of low-fat plain yogurt
- 1 (6-ounce) container whole milk yogurt
- 1 (16 ounce) container of plain low-fat Greek yogurt
Preserved and Preserved
- 1 (32 ounce) carton of vegetable broth
- 2 (32-ounce) cartons of low-sodium chicken broth
- 1 (32 ounce) carton of beef stock
- 1 (15 ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 small can of chopped black olives
- 1 small jar of pitted Kalamata olives
- 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
- 1 (28-ounce) can tomato sauce
- 1 small jar marinara sauce (or ingredients to make your own)
- 1 small jar of peanut butter
- 1 small jar of apricot jam
Frozen
- 1 medium bag of peas
- 1 small bag of corn kernels
- 1 small bag of mango pieces
- 1 box of phyllo dough
Miscellaneous dry goods
- 1 small packet of chia seeds (you’ll need ¼ cup if you buy in bulk)
- Monk fruit sweetener, stevia, or coconut sugar (for chia pudding. May include maple syrup or honey if desired)
- 1 small pack of dried unsweetened coconut flakes (you will need 2 tablespoons if you buy in bulk)
- 1 small packet of whole almonds
- 1 small package chopped pecans or walnuts (you’ll need about ¾ cup if buying in bulk)
- baking powder
- 1 (1.7 ounce) bottle of dark rum
* You can buy gluten-free if you wish