sent January 20, 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
Hi Guys! I just wanted to let everyone know that we’ve been working on a new site design and I’m SO excited that it’s nearing completion!!! In this context, please note that the Website will be DOWN for about 4 hours on Wednesday (January 25), so I would suggest printing out any recipes you need for that day by Tuesday. I hope you all will love the new site as much as I do! Keep all those comments coming, love hearing from you!
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 (23.1.)
B: Freezer breakfast burritos*
L: Tuna and Egg Salad over 2 cups mixed leafy greens
D: Borscht with lemony hearts of palm Salad with avocado and 1 slice of rye bread
Total Calories: 984**
TUESDAY (24.1.)
B: Freezer breakfast burritos
L: Tuna and Egg Salad over 2 cups mixed leafy greens
D: Turkey chili taco soup with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 929**
WEDNESDAY (25.1.)
B: Freezer breakfast burritos
L: LEFT turkey chili taco soup with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Crispy breaded air fryer pork chops with roasted Brussels sprouts and shallots with balsamic glaze
Total Calories: 1,092**
THURSDAY (26.1.)
B: zucchini oats
L: LEFT turkey chili taco soup with 2 tablespoons shredded cheddar and 1 ounce avocado
GB: Chicken Stuffed Peppers with Kidney Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,133**
FRIDAY (27.1.)
B: zucchini oats
L: WASTE Chicken Stuffed Peppers with White Beans
D: Blackened Fish with Key Lime Tartare with Quick Cabbage Slaw
Total Calories: 1,207**
SATURDAY (28.1.)
B: Insanely good blueberry oatmeal muffins with 1 scrambled egg
L: Chicken Shiitake Wild Rice Soup with All Parmesan Chips (Recipe x 2)
D: DINNER
Total Calories: 465**
SUNDAY (29.1.)
B: Leftover Insanely Good Blueberry Oatmeal Muffins with ¾ cup non-fat Greek yogurt with 1 teaspoon honey
L: LEFTOVERS Chicken Shiitake Wild Rice Soup with all Parmesan chips
D: Giant turkey meatballs parmesan with broccoli and orzo
Total Calories: 937**
* Prepare Sunday evening if desired.
**This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating
your calorie needs. I have left plenty of leeway for you to add more groceries such as coffee, drinks, fruit,
Snacks, dessert, wine etc.
*Google Doc
Shopping List
To produce
- 1 medium lemon
- 2 medium limes
- 1 key lime (can substitute a regular lime with Blackened Fish if desired)
- 1 medium ripe banana
- 1 dry pint fresh blueberries (can be frozen into zucchini oatmeal and blueberry muffins if desired)
- 1 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocado
- 2 medium garlic cloves
- 2 large shallots
- 2 medium red peppers
- 6 medium bell peppers (any color)
- 14 ounces (2 medium) zucchini
- 1 pound beets
- 1 pound russet potatoes
- 1 pound Brussels sprouts
- ½ pound broccoli florets
- 1 medium cauliflower
- 4 ounces shiitake mushrooms
- 2 medium carrots
- 1 small bunch of celery
- 1 medium bunch of spring onions
- ½ small head of white cabbage
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed greens
- 1 small bunch of fresh Italian parsley
- 1 medium bunch of fresh cilantro
- 1 small bunch/container of fresh dill
- 1 medium sized old tomato
- 1 small red onion
- 1 small PLUS 2 medium PLUS 1 large yellow onion
meat, poultry and fish
- 1 packet of bacon in the middle
- 1 1/3 pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 2 pounds (6) boneless pork chops, cut in half
- 1 fried chicken
- 1 pound boneless, skinless chicken thighs
- 1 ½ pounds (4) skinned white fish fillets such as mahi mahi, grouper, red snapper, or tilapia
grains*
- 1 packet of seasoned breadcrumbs
- 1 packet Panko breadcrumbs
- 1 packet of cornflake crumbs
- 1 small pack of dry long-grain wild rice (e.g. Carolina)
- 1 small packet of dry brown rice
- 1 packet unbleached all-purpose flour
- 1 packet white whole wheat flour
- 1 small pack of oatmeal
- 1 package (8 inches) low-carb flour tortillas (such as Ole Extreme Wellness)
- 1 small loaf of rye bread
- 1 packet of orzo pasta
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)
- Regular or light mayonnaise
- Smoked Peppers
- paprika
- garlic powder
- onion powder
- chili powder
- Celery Seeds
- red wine vinegar
- Apple Cider Vinegar
- Balsamic glaze (I like Delallo)
- Hot sauce (optional, to serve with breakfast burritos)
- Low sodium taco seasoning (or make your own using the ingredients on the list)
- Cinammon
- cumin
- Adobo seasoning (can substitute kosher salt in chicken stuffed peppers if desired)
- cayenne pepper
- thyme
- oregano
- Treasure
- vanilla extract
- Any bagel seasoning (or ingredients to make your own)
Milk & Other Chilled Items
- 2 dozen eggs
- 1 pint liquid egg white
- 1 (8-ounce) package shredded cheddar cheese
- 1 (8-ounce) package or small block low-fat cheddar cheese (can fold ½ cup regular cheddar into chicken-stuffed peppers if desired)
- 1 (8-ounce) package shredded semi-skimmed mozzarella
- 1 large piece of fresh parmesan cheese
- 1 small hunk of fresh Pecorino Romano cheese (can add 3 tablespoons parmesan to jumbo turkey meatballs if desired)
- 1 pint non-fat milk or unsweetened almond milk (your choice)
- 1 small cup of light sour cream
- 1 (32-ounce) cup low-fat Greek yogurt (I like Fage or Stonyfield)
- 1 small can of butter
Preserved and Preserved
- 2 (2.6 ounce) packet light tuna in water
- 1 (15 ounces) can be added to kidney beans without salt
- 1 (16 ounce) can of non-fat refried beans
- 1 (15.5 ounce) can of kidney beans
- 1 (15 ounce) can corn kernels (can be purchased frozen if desired)
- 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10 ounce) can RoTel tomatoes with green chilies
- 1 small jar marinara (I like Dellalo Pomodoro Fresco)
- 1 (14 ounce) can/jar hearts of palm
- 1 small jar of dill pickles
- 1 small jar of unsweetened applesauce
- 1 (32-ounce) PLUS 1 (48-ounce) carton of Reduced Sodium Chicken Broth
- 1 (32-ounce) carton chicken, beef, or vegetable stock (your choice, for borscht)
Miscellaneous dry goods
- 1 small pack of flaked almonds (if you buy them in bulk, you will need about ¼ cup)
- 1 small packet of brown sugar
- baking powder
- baking soda
Non-Food Items
* You can buy gluten-free if you wish