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.
7 day healthy meal plan
I am very happy to see and hear all your positive comments about the new website! Tell me what’s your favorite novelty about it! Is the new recipe index? The Skinnytaste Shop (I’ll be adding more weekly)? Or maybe the new “search for food” option? I love it all!
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 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 (30.1.)
B: High protein scrambled eggs with cottage cheese (½ recipe) with ¼ cup fresh salsa and 30g sliced avocado
L: Turkey leg with 8 baby carrots
D: Pasta fagioli soup and 2 cups romaine lettuce with Greek yogurt caesar salad dressing and 2 tablespoons whole wheat croutons
Total Calories: 1,020*
TUESDAY (31.1.)
B: High protein scrambled eggs with cottage cheese (½ recipe) with ¼ cup fresh salsa and 30g sliced avocado
L: REMAINING pasta fagioli soup and 2 cups romaine lettuce with Greek yogurt caesar salad dressing and 2 tablespoons whole wheat croutons
D: Ground turkey stir fry with sweet potatoes and black beans
Total Calories: 1,035*
WEDNESDAY (2/1)
B: Steel savory oatmeal
L: Turkey leg with 8 baby carrots
D: Air fryer chicken breast with broccoli salad
Total Calories: 1,048*
THURSDAY (2/2)
B: 15 Minute Protein Chia Seed Granola
L: 2 cups REMAINING broccoli salad
D: Unfilled cabbage shells**
Total Calories: 998*
FRIDAY (2/3)
B: 15 Minute Protein Chia Seed Granola
L: 2 cups REMAINING broccoli salad
GB: Garlicky Shrimp Stir-Fry with Shiitake and Bok Choy with ¾ cup brown rice
Total Calories: 1,108*
SATURDAY (2/4)
B: Slow cooker steel cut oats
L: Brown Rice Bowl with Chicken (Recipe x 4)
D: DINNER
Total Calories: 757*
SUNDAY (2/5)
B: Cottage cheese egg and sausage frittata with 1 ½ cups arugula and 1 teaspoon light vinaigrette
L: Rainbow quinoa salad with lemon dressing
GB: Italian Crock Pot Turkey Meatballs with Baked Spaghetti Squash and Cheese
Total Calories: 1,018*
*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.
**If desired, make 5 cups of extra rice for Friday dinner and Saturday lunch.
*Google Doc
Shopping List
To produce
- 4 medium lemons
- 1 medium lime
- 1 medium sized banana
- 3 (6-ounce) containers fresh berries (your choice)
- 1 small (6 ounces) PLUS 1 large (7 ounces) Hass avocados
- 1 large head of garlic
- 1 (1-inch) piece of fresh ginger
- 1 small jalapeño
- 2 small Persian cucumbers (or 1 small English)
- 1 pound (2 medium) sweet potatoes
- 1 large head of broccoli florets
- 1 pound shiitake mushrooms
- 1 small packet of Baby Bella (or Crimini) mushrooms
- 1 small bunch of celery
- 3 medium carrots
- 1 small packet of baby carrots
- 1 large yellow pepper
- 2 small spaghetti squash
- ¼ pound Brussels sprouts
- 4 baby bok choy
- 1 large head of kale
- ½ small head of red cabbage
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium romaine lettuce (use 2 leaves for the turkey thighs instead of iceberg)
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh coriander
- 1 small PLUS 1 large vine tomato
- 1 (1 lb) container cherry or grape tomatoes
- 1 small red onion
- 2 medium yellow onions
meat, poultry and fish
- 1 packet of bacon in the middle
- 6 ounces sliced turkey breast (I like boar head)
- 1 packet of raw chicken breakfast sausage
- 1 link Italian chicken sausage
- 2 1/3 pounds 93% lean ground turkey
- 2 ¾ pounds boneless, skinless chicken breasts
- 1 pound 93% lean ground beef
- 1 ½ pounds peeled and deveined shrimp
grains*
1 small loaf sliced whole wheat bread (I like Dave’s Killer Bread)
1 pack of Ditalini or other small pasta
- 1 pack of whole grain croutons
- 1 medium bag dry brown rice (or 6 cups pre-cooked)
- 1 small packet of all-purpose flour
- 1 packet of quick-cooking rolled oats (such as Bob’s Red Mill)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 packet of seasoned whole wheat breadcrumbs
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)
- Light mayonnaise
- Dijon mustard
- bay leaves
- basil
- Parsely
- oregano
- cumin
- garlic powder
- onion powder
- Smoked Peppers
- Hungarian paprika
- marjoram
- cayenne pepper
- mirin
- sesame oil
- sriracha sauce
- Crushed red pepper flakes
- Pure maple syrup
- Cinammon
- Light vinaigrette dressing
Milk & Other Chilled Items
- 1 18-pack large eggs
- 1 pint liquid egg white
- 1 small piece of fresh parmesan cheese
- 1 medium piece of fresh Pecorino Romano cheese
- 1 (16-ounce) tub low-fat cottage cheese
- 1 (6-ounce) container of low-fat plain Greek yogurt
- 1 (6-ounce) container of whole milk Greek yogurt
- 1 (8-ounce) bag shredded low-fat cheddar cheese
- 1 small block of Gruyere cheese
- 1 packet of goat cheese
- 1 small can of butter
- 1 liter skimmed milk
- 1 liter unsweetened almond milk
Preserved and Preserved
- 1 small glass of salsa
- 1 (28-ounce) can mashed tomatoes (I like Tuttorosso)
- 1 (8-ounce) PLUS 1 (15-ounce) can of tomato sauce
- 1 (4-ounce) can or 1 (4.5-ounce) tube of tomato paste
- 1 (15 ounce) can cannellini beans
- 1 (15 ounce) can black beans
- 1 (48-ounce) carton of chicken broth
- 1 (14 ounce) can reduced sodium beef broth
- 1 small can/jar of anchovy fillets
Frozen
- 1 small pack of corn kernels
Miscellaneous dry goods
- 1 small packet of raw shelled sunflower seeds (you will need ½ cup if buying from the bin)
- 1 small packet of dried unsweetened cranberries (use ½ cup if buying in bulk)
- 1 small packet of chia seeds (you’ll need ¼ cup if you buy in bulk)
- 1 small pack of raisins (if you buy them in bulk, you need 2 tablespoons)
- 1 small packet of chopped pecans or walnuts (you’ll need ¼ cup if buying from the bulk bin)
- 1 small container of vanilla protein powder
- cornstarch
* You can buy gluten-free if you wish