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.
Spring is finally here this week! I love this season of rebirth and renewal and I’m ready to see green grass and blossoms! I want to thank everyone for their kind words and excitement about my new book. Skinnytaste Simple: Simple, healthy recipes with 7 or fewer ingredientswhich you can pre-order here on Amazon or wherever books are sold.
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 previous 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 (3/20)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup classic chicken salad in ½ whole wheat pita with 8 baby carrots
D: Instant Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon grated parmesan, and 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,214*
TUESDAY (3/21)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup classic chicken salad in ½ whole wheat pita with 8 baby carrots
D: Pork carnitas with 2 corn tortillas, 30g avocado and pico de gallo salsa (Recipe x 2)
Total Calories: 1,065*
WEDNESDAY (22.3.)
B: Breakfast bowl with berry cottage cheese
L: 1 cup classic chicken salad in ½ whole wheat pita with 8 baby carrots
GB: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and pico de gallo salsa
Total Calories: 955*
THURSDAY (23.3.)
B: Breakfast bowl with berry cottage cheese
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: Stuffed sweet potato with turkey shepherd’s pie
Total Calories: 999*
FRIDAY (24.3.)
B: Protein PB & J Smoothie Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: 2 baked salmon cakes with zesty avocado cilantro buttermilk dressing with roasted asparagus and ¾ cup brown rice
Total Calories: 1,048*
SATURDAY (25.3.)
B: Peanut Butter Oatmeal Protein Cookies (Recipe x 2) with ½ cup cottage cheese
L: Leftover baked salmon cakes with zesty avocado cilantro buttermilk over 2 cups mixed leafy greens
D: DINNER
Total Calories: 633*
SUNDAY (26.3.)
B: Peanut butter oatmeal protein cookies with ½ cup cottage cheese
L: Air-Fryer Egg Salad in ½ Whole Wheat Pita and an Orange
D: Cream sausage and potato soup
Total Calories: 1,160*
*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.
*Google Doc
Shopping List
To produce
- 2 medium sized pears
- 4 medium oranges
- 7 medium limes
- 2 (6-ounce) containers fresh berries (your choice)
- 4 medium ripe bananas
- 2 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
- 2 small heads of garlic
- 3 small jalapenos
- 1 medium red pepper
- 1 small yellow pepper
- 4 small sweet potatoes (about 7 ounces each)
- 1 ½ pounds yellow potatoes
- 1 pound asparagus
- 1 medium bunch of celery
- 1 small bag of baby carrots
- 4 ounces mushrooms
- 1 medium bunch of spring onions
- 1 large bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small bunch/tin of fresh thyme
- 1 (1-pound) bag/clamshell of fresh baby spinach
- 1 (1-pound) bag/clamshell of fresh baby arugula
- 1 (5-ounce) bag/clamshell fresh mixed greens
- 1 small head of iceberg lettuce
- 10 medium-sized vine-ripened tomatoes
- 1 medium red onion
- 1 small white onion
- 2 small yellow onions
meat, poultry and fish
- 1 fried chicken
- 6 ounces sliced ​​chicken or turkey breast
- 1 packet of bacon in the middle
- 1 pound 93% lean ground turkey
- 4 bland pieces of Italian turkey or chicken sausage
- 2 ½ pounds boneless pork shoulder roast
- ½ pound wild Alaskan salmon
grains*
- 1 package whole wheat pita
- 1 small loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer Bread)
- 1 large package (6 inches) corn tortillas
- 1 packet of whole grain ziti or cavatappi (I love Dellalo)
- 1 packet unbleached all-purpose flour
- 1 packet of seasoned breadcrumbs
- 1 small packet of old-fashioned oats
- 1 small bag of dry brown rice (or 3 cups of pre-cooked)
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)
- Adobo seasoning salt
- Dijon mustard
- Regular or light mayonnaise
- Light balsamic vinaigrette dressing
- Sazon
- oregano
- cumin
- bay leaves
- honey or maple syrup (optional, for Berry Cottage Cheese Bowls)
- Worcester sauce
- Hot sauce
- Old Laurel Spice
- Cinammon
- vanilla extract
- paprika
- Italian spice
Milk & Other Chilled Items
- 2 dozen large eggs
- 1 (16 ounce) PLUS 1 (32 ounce) container low-fat cottage cheese (I love good culture)
- 1 small cup of semi-skimmed ricotta cheese
- 1 small piece of fresh Pecorino Romano cheese (can sauce ¼ cup parmesan in baked ziti if desired)
- 1 small piece of fresh parmesan cheese
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 (8-ounce) container of almond or oat milk (or milk of your choice)
- 1 (6-ounce) container of low-fat plain Greek yogurt
- 1 pint low-fat buttermilk
Preserved and Preserved
- 1 (15 ounce) can cannellini beans
- 1 (14.5 ounce) can beef broth
- 1 (14.5 ounce) can reduced sodium chicken broth
- 1 (32-ounce) carton of low-sodium chicken broth
- 1 jar of marinara sauce
- 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
- 1 small can/jar chipotle peppers in adobo
- 1 small jar of capers
- 1 small jar of peanut butter
Frozen
- 1 small bag of peas and carrots
- 1 small bag of blueberries
- 1 small bag of strawberries
Miscellaneous dry goods
- 1 small packet of slivers of almonds (you will need ¼ cup if you buy from the bulk)
- 1 packet chia seeds (optional, for smoothie bowl)
- 1 package sugar-free chocolate chips (e.g. Lily’s)
- 1 small container of vanilla protein powder (I like Orgain)
Non-Food Items
* You can buy gluten-free if you wish