A free 7 day flexible weight loss meal plan that includes breakfast, lunch and dinner ideas and a grocery list. All recipes include macros and Weight Watchers points.
7-Day Healthy Meal Plan (July 17-23)
Basil, basil! Who has basil?! Lol I think everyone does! Are you looking for ways to consume it? Try my basil oil, my homemade basil pesto and my pesto spaghetti squash with tomatoes. Are you looking for something out of the ordinary to cool off on warm summer nights? Try these citrus basil mojito pops or a refreshing basil cucumber gin cooler. Enjoy!
As food prices skyrocket, many of us need to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is with a MEAL PLAN. You can get more affordable 5-day meal plans by subscribing to Relish+ (get a 14-day free trial here!).
Ultimate Skinnytaste Meal Planner
Get Skinnytaste’s Ultimate Meal Planner! The spiral-bound 52-week meal planner features weekly meal planning grids that you can tear out and stick on your fridge when needed, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I made 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
If you follow Weight Watchers, all of the recipes here have been updated to reflect the new requirements weight watchers program, with dots appearing under the recipe title. The WW button The recipe card will take you to the Weight Watchers website where you can see the recipe builder that is 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 index will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible, healthy 7-day meal plans with you (you can see my past meal plans here) as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap recipes for meals you prefer, you can search the index for recipes by courses. 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.
Plus, there’s a concise, organized grocery list that makes grocery shopping a lot 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 want to be on the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch Monday through Friday are for one person, while dinner and all meals on Saturday and Sunday are for a family of four. Some recipes leave 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 (07/17)
B: Avocado toast with egg and a peach
L: Canned Spicy Salmon Rice Bowl
GB: Summer cavatelli pasta with corn, tomatoes and zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,020*
TUESDAY (07/18)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole wheat toast and 1 cup
strawberries
L: LEFTOVER summer cavatelli pasta with corn, tomatoes and zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Chicken quesadillas
Total Calories: 1,067*
WEDNESDAY (07/19)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole wheat toast and 1 cup
strawberries
L: LEFTOVER summer cavatelli pasta with corn, tomatoes and zucchini with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
D: Crispy air fryer pork chops with hearty zucchini waffles
Total Calories: 1,085*
THURSDAY (07/20)
B: Blueberry Banana PB Smoothie
L: LEFT Crispy air fryer pork chops with stale tomato salad (½ recipe)
D: Inside-Out Turkey Cheeseburger with Potato and Green Bean Salad (½ recipe)
Total Calories: 1,212*
FRIDAY (07/21)
B: Blueberry Banana PB Smoothie
L: LEFT Crispy air fryer pork chops with stale tomato salad
D: Spiced fish with watermelon salsa, homemade rice pilaf and grilled asparagus
Total Calories: 1,208*
SATURDAY (07/22)
B: High protein oat waffles with 1 tablespoon (melted) peanut butter, ½ cup sliced ​​strawberries, and ½ sliced ​​banana
L: Air Fryer Burst Tomato Burrata Caprese Salad (Recipe x 2)
D: Dinner out
Total Calories: 592*
SUNDAY (07/23)
B: Three cheese zucchini quiche
L: BLT with Avocado (Recipe x 4)
D: Juicy oven baked chicken breasts with instant mashed potatoes and garlic butter mushrooms
Total Calories: 1,123*
*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 left you plenty of leeway to add other foods like coffee, beverages, fruits, snacks, desserts, wine, etc.
*Google Doc
Shopping List
To produce
- 1 medium peach
- 2 small PLUS 2 medium sized bananas
- 1 medium mango
- 1 seeded mini watermelon
- 2 (12-ounce) containers of strawberries
- 1 medium lemon
- 5 medium limes
- 1 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
- 4 medium zucchini
- 2 Persian cucumbers (or 1 small English)
- 1 pound asparagus
- 2 medium sized corn cobs
- ½ pound green beans
- 1 medium red or green bell pepper
- 2 medium sized jalapenos
- 1 large clove of garlic
- 1 3/4 pounds new potatoes
- 2 pounds russet potatoes
- 1 pound cremini or baby bella mushrooms
- 1 small bunch of spring onions
- 1 large bunch of fresh basil
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh coriander
- 2 (1 pound) bags/clam shells baby arugula
- 1 small head of iceberg lettuce
- 1 pint cherry or grape tomatoes
- 2 pints old cherry tomatoes or grape tomatoes
- 1 medium plum tomato
- 3 medium ripe tomatoes
- 2 medium sized old tomatoes
- 2 small red onions
- 1 small yellow onion
meat, poultry and fish
- 2 ½ pounds (6) boneless skinless chicken breasts
- 1 pound 93% lean ground turkey
- 2 pounds (6) boneless pork chops, cut in half
- 1 ½ lb (4) skinless fish fillets (striped bass, salmon, cod, or halibut)
- 1 package bacon, cut in half
Grain*
- 1 package Seasoned Panko Breadcrumbs (toss in to taste and season with pork chops)
- 1 package panko breadcrumbs
- 1 small box of cornflakes (or cornflakes crumbs)
- 1 small pack of oatmeal
- 1 loaf thinly sliced ​​whole wheat bread (I like Dave’s Killer Bread)
- 1 small rustic bread
- 1 package of 100 calorie whole wheat hamburger buns
- 1 package low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 pack of angel hair spaghetti
- 1 package 10-minute brown rice (e.g. from Uncle Ben)
- 1 pound cavatelli pasta (can be refrigerated or frozen)
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
- sriracha sauce
- Light Balsamic Vinaigrette Dressing (or make your own using the ingredients on the list)
- cumin
- garlic powder
- oregano
- paprika
- Smoked Peppers
- cayenne pepper
- onion powder
- chili powder
- Parsely
- balsamic vinegar
- Balsamic glaze (I like Delallo)
- Ketchup (optional, for cheeseburgers)
- Yellow mustard (optional, for cheeseburgers)
- vanilla extract
- Furikake (if desired, sesame seeds can be used as a topping for the Spicy Salmon Bowl)
Dairy products and other refrigerated items
- 1 18-pack large eggs
- 1 pint low-fat buttermilk
- 1 (8 ounce) container of unsweetened almond milk
- 1 (8 ounce) container of skim milk
- 1 (6 ounce) container low-fat (2%) cottage cheese (I like Good Culture)
- 1 (6 ounce) container whole milk (4%) cottage cheese (I like Good Culture)
- 1 (8 ounce) container of non-fat plain Greek yogurt
- 2 (4 ounce) pieces burrata cheese
- 1 (15 ounce) container semi-skimmed ricotta cheese
- 1 small cup light sour cream (I like Breakstone’s)
- 1 large slice of fresh parmesan cheese
- 1 small slice of fresh Pecorino Romano (can substitute 6 tablespoons Parmesan in cavatelli pasta if needed)
- 1 package (8 ounces) shredded semi-skimmed mixed Mexican cheese
- 1 (8 ounce) packet of shredded, semi-skimmed mozzarella cheese
- 1 (8 ounce) packet of Shredded Sharp Cheddar Cheese (can be substituted with 1/3 cup Mexican Blend or Mozzarella in Zucchini Waffles if needed)
- 1 small package sliced ​​2% American or semi-skimmed cheddar cheese
- 1 small container butter, whipped (can substitute unsalted butter and a few pinches of salt in mashed potatoes if desired)
- 1 small box of unsalted butter
- 1 small box salted butter (can substitute 2 teaspoons unsalted butter or olive oil plus a pinch of salt in rice pilaf if desired)
- 1 package (9 inch) pie dough
In cans and jars
- 1 (5 ounce) can skinless wild pink or red salmon
- 1 small jar of peanut butter
- 1 small jar of PB2 (peanut butter powder. Can also substitute regular peanut butter in blueberry smoothies if needed)
- 1 small jar marinara (or ingredients to make your own)
- 1 (2.25 ounce) can sliced ​​black olives
- 1 small jar of pitted Kalamata olives
- 1 (32 ounce) carton of chicken broth
- 1 small jar of sliced ​​cucumbers (optional, for cheeseburgers)
Frozen
Miscellaneous dry goods
- 1 small pack of granulated sugar (optional, for waffles)
- baking powder
Non-Food Items
*You can also buy gluten-free if you wish