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
Valentine’s Day is here! I feel like this year is already flying by! You can start the day with these cute Heart Shaped Chocolate Chip Banana Pancakes! If you’re looking for a romantic meal at home, my favorite dishes are my perfect filet mignon for two or my scallops over wilted spinach and parmesan risotto, and end the meal with the perfect dessert – chocolate-covered strawberries!
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 (2/13)
B: Breakfast bowl with berry cottage cheese
L: Cobb Salad in a Jar with Buttermilk Ranch
GB: 1/4 veggie stromboli with mushrooms
Total Calories: 1,035*
TUESDAY (2/14)
B: Heart Shaped Chocolate Banana Pancakes** with 2 teaspoons maple syrup and ½ cup cottage cheese
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Perfect Filet Mignon for Two (Recipe x 2) with Perfect Baked Potato and Easy Garlic Broccolini
Total Calories: 1,109*
WEDNESDAY (15.02.)
B: Protein PB & J Smoothie Bowl (½ recipe) with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries and 1 teaspoon chia seeds
L: 5 Minute Microwave Salmon Rice Bowl
GB: Fried potatoes, sausage and peppers in a pan
Total Calories: 1,260*
THURSDAY (2/16)
B: Breakfast bowl with berry cottage cheese
L: 5 Minute Microwave Salmon Rice Bowl
D: Cajun Chicken Pasta on the lighter side
Total Calories: 1,089*
FRIDAY (2/17)
B: Protein PB & J Smoothie Bowl (½ recipe) with 1 tablespoon melted peanut butter for drizzling, ¼ cup blueberries and 1 teaspoon chia seeds
L: REMAINING Cajun Chicken Pasta on the lighter side
D: Fried rice with pineapple shrimp
Total Calories: 1,157*
SATURDAY (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl (Recipe x 4)
L: Air Fryer egg salad on 1 slice of whole wheat bread with an orange
D: DINNER
Total Calories: 798*
SUNDAY (2/19)
B: Avocado toast with egg and a protein shake
L: Chicken Barley Soup
D: Easy Inside-Out Turkey Cheeseburgers with Air Fryers (Recipe x 2)
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.
**Freeze any leftover cooked pancakes if desired.
*Google Doc
Shopping List
To produce
- 4 medium PLUS 1 large (ripe) banana
- 4 medium oranges
- 1 (6-ounce) container fresh blackberries
- 1 dry pint of fresh raspberries
- 1 (1-pound) container of fresh blueberries
- 1 (12-ounce) container of fresh strawberries
- 2 medium sized pineapples
- 1 large (6 ounces) Hass avocado
- 2 medium garlic cloves
- 1 (1-inch) piece of fresh ginger
- 1 small chilli or jalapeno
- 3 medium red peppers
- 1 medium yellow pepper
- 1 (8-ounce) package Crimini mushrooms
- 1 (8-ounce) package white mushrooms
- 6 medium PLUS 3 large russet potatoes (about 4 pounds)
- 1 small bunch of celery
- 2 medium carrots
- 2 baby bok choy
- 2 bunches of broccoli
- 1 small head of iceberg lettuce (can add 4 romaine leaves to cheeseburger if desired)
- 1 medium romaine lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium bunches of spring onions
- 1 medium bunch of fresh Italian parsley
- 1 small bunch of fresh cilantro (can use spring onion greens to garnish on fried rice if desired)
- 1 dry pint grape or cherry tomatoes
- 2 medium PLUS 1 large vine tomato
- 2 medium red onions
- 1 small PLUS 1 medium yellow onion
meat, poultry and fish
- 1 packet of bacon in the middle
- 1 pound Italian chicken sausage
- 1 pound 93% lean ground turkey
- 1 (6 ounces) boneless, skinless chicken breast (or 4 ounces pre-cooked)
- 1 ½ pounds bone-in chicken breasts
- 1 pound boneless, skinless chicken breast chops
- 1 ½ pounds (4) filet mignon steaks
- ¾ pound (2) salmon fillets
- 1 ¼ lb large peeled and deveined shrimp
grains*
- 1 package whole grain 100 cal hamburger bun (e.g. Martin’s)
- 1 loaf sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 packet of quick or old-fashioned oatmeal
- 1 small packet of all-purpose flour
- 1 pack of linguine
- 1 package dry brown rice (or 4 cups pre-cooked)
- 1 small packet of dry pearl barley
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)
- Honey (optional, for Berry Cottage Cheese Bowls)
- Pure maple syrup
- Regular or light mayonnaise
- garlic powder
- onion powder
- Parsely
- basil
- Sesame seeds (optional, for topping Veggie Stromboli)
- vanilla extract
- Shredded red pepper flakes (optional, for broccolini)
- Sweet Red Chili Sauce
- sriracha sauce
- sesame oil
- rosemary
- cajun spice
- Soy sauce*
- fish sauce
- paprika
- bay leaves
- Ketchup and/or Mustard (optional, for cheeseburgers)
Milk & Other Chilled Items
- 1 pint liquid egg white
- 1 18-pack large eggs
- 1 (16 ounce) container low-fat cottage cheese (I like good culture)
- 1 small tub light cream cheese
- 1 pint almond or oat milk
- 1 (8-ounce) container of skim milk
- 1 pint 1% buttermilk
- 1 package sliced 2% American or low-fat cheddar cheese
- 1 small packet of gorgonzola or blue cheese
- 1 (8-ounce) package shredded semi-skimmed mozzarella cheese
- 1 (16-ounce) package pizza dough (or ingredients to make your own)
Preserved and Preserved
- 1 jar of marinara sauce
- 1 jar of creamy peanut butter
- 2 (32-ounce) cartons of low-sodium chicken broth
- 1 small jar of sliced cucumbers
Frozen
- 1 small pack of blueberries
- 1 small pack of sliced strawberries
Miscellaneous dry goods
- 1 can vanilla protein powder (I like Orgain)
- 1 small pack of chia seeds (if you buy them from the collection bin, you will need 2 tablespoons)
- 1 small packet of slivered almonds (you will need ½ cup if buying from the bulk)
- baking powder
- 1 small pack of mini chocolate chips
* You can buy gluten-free if you wish