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
Who else loves tossing ingredients into a pot in the morning and coming home for a meal after work? Some of my favorite slow cooker recipes include Slow Cooker Pernil (can make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos, or my Crock Pot Chicken a la Criolla. What is your favorite?
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 (20.02.)
B: High protein muffins, 1 thin slice of whole wheat toast with 2 teaspoons butter and an orange
L: Tuna pasta salad without mayo
D: Sheet pan baked feta with broccolini, tomatoes and chickpeas with ¾ cup quinoa
Total Calories: 1,155*
TUESDAY (2/21)
B: High protein muffins, 1 thin slice of whole wheat toast with 2 teaspoons butter and an orange
L: Tuna pasta salad without mayo
D: Turkey taco spaghetti squash boats and avocado salad with citrus vinaigrette
Total Calories: 1,007*
WEDNESDAY (22.02.)
B: High protein muffins, 1 thin slice of whole wheat toast with 2 teaspoons butter and an orange
L: Leftover turkey taco spaghetti squash boats with 2 oz avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*
THURSDAY (2/23)
B: High protein muffins, 1 thin slice of whole wheat toast with 2 teaspoons butter and an orange
L: Leftover turkey taco spaghetti squash boats with 2 oz avocado
D: Stuffed turkey peppers and a green salad**
Total Calories: 982*
FRIDAY (02/24)
B: Overnight oats in a jar
L: LEFT Stuffed turkey peppers and LEFT green salad
GB: Fried fish with tomato and caper sauce with ¾ cup brown rice and roasted green parmesan beans
Total Calories: 1,040*
SATURDAY (2/25)
B: Greek yogurt with berries, nuts and honey (Recipe x 4)
L: Chicken and lentil soup
D: DINNER
Total Calories: 513*
SUNDAY (26.02.)
B: Crustless Potato Jalapeno Quiche with ½ cup low-fat cottage cheese
L: LEFTOVERS Chicken and Lentil Soup
D: Air fryer breaded diced steak with beans Puerto Rican style and ½ cup brown rice
Total Calories: 1,121*
*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.
**Green Salad contains 8 cups mixed leafy greens, 2 spring onions, ½ cup each: tomatoes, carrots, cucumber, chickpeas, and 5 tablespoons light vinaigrette. Set aside 1 serving with 1 tablespoon dressing on the side for Friday lunch.
Make 3 cups of extra rice for Friday dinner if desired.
*Google Doc
Shopping List
To produce
- 5 medium oranges (at least 1 navel)
- 5 medium limes
- 1 medium lemon
- 1 medium sized banana
- 1 (6-ounce) container of blueberries
- 2 (6-ounce) containers berries (your choice)
- 1 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocado
- 4 large red peppers (reserve 2 tablespoons for spaghetti squash boats)
- 2 small jalapenos
- 1 medium cubanelle or banana peppers
- 1 large head of garlic
- 2 medium shallots
- 3 small spaghetti squash
- 2 bunches of broccolini (about 1 pound)
- 1 pound whole Crimini or Baby Bella mushrooms
- ¾ pound green beans
- 2 medium cucumbers
- 1 small (5 ounces) PLUS 1 medium (8 ounces) Yukon Gold potato
- 1 large carrot
- 1 broccoli floret with a small crown
- 1 large bunch of spring onions
- 1 large bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small bunch/container fresh basil (can use parsley to garnish chicken parmesan if desired)
- 1 (5-ounce) container baby arugula
- 1 (1-pound) container of mixed greens
- 1 dry pint cherry tomatoes
- 5 medium-sized vine-ripened tomatoes
- 2 small red onions
- 3 small yellow onions
meat, poultry and fish
- 1 (8-ounce) package uncured turkey bacon (like Applegate)
- 2 pounds of 93% lean ground turkey
- 1 ½ pounds (12) boneless, skinless chicken breast fillets
- ¾ pound (3) boneless, skinless chicken thighs
- 1½ pounds (4) fish fillets, such as tilapia, flounder, or grouper
- 1 pound (4 pieces) diced steak
grains*
- 1 medium bag dry brown rice (or 7 ½ cups pre-cooked)
- 1 small package dry quinoa (or 3 cups pre-cooked)
- 1 packet of seasoned breadcrumbs
- 1 small pack of oatmeal
- 1 pack of whole wheat pasta
- 1 small loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer Bread)
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)
- garlic powder
- Adobo seasoning
- red wine vinegar
- Shredded red pepper flakes (optional, for pan-fried feta)
- cumin
- chilli powder
- paprika
- Smoked Peppers
- oregano
- Light vinaigrette (or make your own using the ingredients on the list)
- Cinammon
- Honey
- Sazon
- bay leaves
Milk & Other Chilled Items
- 1 (16 ounce) carton of egg whites
- 1 dozen large eggs
- 1 small can of butter
- 1 (32-ounce) container low-fat cottage cheese (I like good culture)
- 1 (32-ounce) container low-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) bag of shredded regular or reduced-fat sharp cheddar cheese
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 (8-ounce) bag grated Pepper Jack or Colby Jack cheese
- 1 (8-ounce) bag of shredded reduced-fat Mexican cheese blend (can be ¾ cup cheddar or
- Pepper/Colby Jack in Spaghetti Squash Boats if desired)
- 1 medium fresh parmesan cheese
- 1 (8-ounce) piece of feta cheese
- 1 (8-ounce) container of unsweetened almond milk (can buy a larger 2% milk and pour that in
- overnight oats if desired)
- 1 (8-ounce) container of 2% milk
- 1 pint half and half
Preserved and Preserved
- 1 small jar of capers
- 2 (15-ounce) cans of chickpeas
- 1 (15.5 ounce) can pink or red kidney beans
- 1 (5 ounce) can of albacore tuna in water
- 1 (14 ounce) can reduced sodium chicken broth
- 1 jar of marinara sauce
- 1 (15 ounce) can tomato sauce
Miscellaneous dry goods
- 1 small pack of chia seeds (you will need 1 tablespoon if you buy them in bulk)
- 1 small packet of monk fruit, stevia, or your favorite sweetener
- 1 small packet of chopped walnuts (if you buy them in bulk, you need 5 tablespoons)
- 1 small bottle of white wine, e.g. B. Pinot Grigio or Sauvignon Blanc
- 1 (1-pound) packet of dry lentils
- 1 small container tastes better than bouillon chicken
* You can buy gluten-free if you wish