sent January 13, 2023 from gina
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 links to the WW recipe builder to get your personal points.
7 day healthy meal plan
I’m happy to say that all recipes have been updated to reflect points for the WW program. Thank you for your patience, we had a lot to update! Points are displayed in blue under the recipe title. And of course, most of you know that my recipes are for everyone, whether you’re looking for Whole 30 Recipes, vegetarian recipes, high protein recipes, dairy free, low carb recipes, or just looking for healthy recipes that your whole family will enjoy.
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
I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note on WW Personal Points:
All recipe points have been updated to reflect the new WW program, Points are displayed under the recipe title. I will keep these orange button Click on it in the recipe card and it will take you to the Weight Watchers website where you can see the WW 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 past 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 (1/16)
B: Mushroom and spinach scrambled eggs
L: Chickpea and tuna salad over 2 cups baby spinach
D: Instant Pot Baked Ziti and 2 cups baby arugula with 2 tablespoons grated parmesan and 2 teaspoons light
vinaigrette
Total Calories: 1,086*
TUESDAY (1/17)
B: Mushroom and spinach scrambled eggs
L: Chickpea and tuna salad over 2 cups baby spinach
D: Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 950*
WEDNESDAY (1/18)
B: Savory Cottage Cheese Shells
L: Soba Noodle Veggie Skillet (Recipe x 2)
D: LEFT Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 1,100*
THURSDAY (19.01.)
B: Classic egg salad (½ recipe) on 1 thin slice of wholemeal bread and an orange
L: Soba noodle vegetable stir-fry
D: Skillet of onion chicken on mashed cauliflower
Total Calories: 1,202*
FRIDAY (1/20)
B: Savory Cottage Cheese Shells
L: Classic egg salad on 1 thin slice of wholemeal bread and an orange
D: Salmon Caesar Salad with Simple Garlic Knots**
Total Calories: 989*
SATURDAY (21.1.)
B: Bacon Egg Avocado Breakfast Sandwich
L: Lebanese lentil soup
D: DINNER
Total Calories: 629*
SUNDAY (1/22)
B: High protein oat waffles with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: REMAINING Lebanese lentil soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola
Total Calories: 987*
*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.
**Double dough recipe for breakfast Saturday.
*Google Doc
Shopping List
To produce
- 2 medium oranges
- 3 medium lemons
- 2 medium sized bananas
- 1 small (5-ounce) Hass avocado
- 2 medium garlic cloves
- 1 small shallot
- 4 small jalapenos
- 1 (3-inch) piece fresh ginger (optional, for lentil soup)
- 2 medium bell peppers (any color)
- 1 (8-ounce) package white or baby bell mushrooms
- 2 Persian cucumbers (can be 1 small English one if desired)
- 1 medium cauliflower
- 1 broccoli floret with a small crown
- 1 small bunch of celery
- 2 large carrots
- 1 large (10 ounces) sweet potato
- 1 (1 ¼ lb) butternut squash
- 1 large bunch of lacinato kale
- 2 medium heads of romaine lettuce
- 1 (1-pound) bag/clamshell of fresh baby spinach
- 1 (1-pound) bag/clamshell of fresh baby arugula
- 1 small bunch/container of fresh chives
- 1 small bunch of fresh Italian parsley (can add 1 tablespoon chives on top of garlic knots if desired)
- 2 medium bunches of fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium sized old tomato
- 1 small red onion
- 1 large white onion
- 3 medium yellow onions
meat, poultry and fish
- 2 pound top sirloin
- 1 to 1¼ pounds (4) boneless, skinless chicken breast chops
- 1 ½ pounds (4) wild salmon fillets with skin
- 1 ¼ pounds jumbo peeled and deveined shrimp
- 1 packet of bacon in the middle
grains*
- 1 package short whole wheat pasta like Ziti or Cavatappi (I like Delallo)
- 1 small loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 package dry soba noodles
- 1 packet unbleached all-purpose flour
- 1 packet of oatmeal
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)
- red wine vinegar
- Light vinaigrette dressing (or make your own using ingredients on list)
- oregano
- cumin
- mayonnaise
- paprika
- Toasted Sesame Oil
- Ground Ginger
- sriracha sauce
- coconut aminos (or low-sodium soy sauce)
- balsamic vinegar
- White Balsamic Vinegar
- Dijon mustard
- Worcester sauce
- thyme
- Bagel Toppings (optional): all bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes – shredded red pepper flakes (optional, for breakfast sandwich)
- vanilla extract
- Treasure
- garlic powder
- Parsely
Milk & Other Chilled Items
- 2 dozen large eggs
- 1 small can of butter
- 1 small cup of semi-skimmed ricotta cheese
- 1 (16-ounce) cup low-fat Greek yogurt (I like Fage or Stonyfield)
- 1 small block of Gruyere
- 1 small piece of fresh Pecorino Romano cheese (can sauce ¼ cup parmesan in baked ziti if desired)
- 1 large piece of fresh parmesan cheese
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 (16 ounce) low-fat cottage cheese (I like good culture)
- 1 (6-ounce) container 4% milkfat small curd cottage cheese
- 1 pint 1% buttermilk
- 1 small pack of reduced-fat Gorgonzola cheese
Preserved and Preserved
- 1 (15 ounce) can chickpeas
- 2 (10 ounce) cans of petite diced tomatoes
- 1 (6-ounce) can wild albacore tuna (I like American tuna)
- 1 small can/jar of anchovy fillets
- 1 small jar of capers
- 1 glass marinara (or ingredients to make your own)
- 2 (32-ounce) cartons of vegetable broth
- 1 (15 ounce) can chicken broth
- 1 small jar of peanut butter
Miscellaneous dry goods
- 1 small packet of roasted shelled pistachios (you will need 2 tablespoons if buying in bulk)
- 1 small packet of raw shelled pumpkin seeds (you will need ¼ cup if buying in bulk)
- 1 small packet of dried cherries (you will need 3 tablespoons if you buy them in bulk)
- baking powder
- 1 (1-pound) packet of dry green lentils
- 1 packet of granulated sugar (optional, for yoghurt waffles)
* You can buy gluten-free if you wish