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.
Free 7-Day Healthy Meal Plan (July 24-30)
Nothing says summer like a ripe, juicy peach! Peak season for peaches is July and August, so be sure to get some and try my Grilled Peaches with Honey and Yogurt, my Grilled Peach Watermelon Burrata Salad, or these Easy Peach Pie Cottage Cheese Bowls. They’re also great for smoothies or to add to your chia granola!
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 (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 (07/24)
B: English muffin breakfast sandwich
L: Hearts of Palm Peanut Noodle Skillet
D: Lighter eggplant parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,086*
TUESDAY (07/25)
B: English muffin breakfast sandwich
L: LEFTOVER Light Eggplant Parmesan with Raw Spiralized Zucchini Pasta with Tomato and Pesto (½ recipe)
UK: Mexican Adobo Shredded Grilled Pork Tenderloin with Fiesta Bean Salad
Total Calories: 1,163*
WEDNESDAY (07/26)
B: Air Fryer Breakfast Banana Split
L: Leftover Light Eggplant Parmesan with Raw Spiralized Zucchini Pasta with Tomato and Pesto
D: The best grilled chicken breast and baked ratatouille with cheese
Total Calories: 1,214*
THURSDAY (07/27)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada steak salad
D: Minced turkey stir fry with zucchini, corn, black beans and tomatoes with ¾ cup brown rice**
Total Calories: 1,070*
FRIDAY (07/28)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada steak salad
D: Fried rice with pineapple shrimp
Total Calories: 1,071*
SATURDAY (07/29)
B: Zucchini bread and ½ cup cottage cheese with ¼ cup blueberries
L: BLT Breakfast Salad (Recipe x 2)
D: Dinner out
Total Calories: 537*
SUNDAY (07/30)
B: LEFT zucchini bread with ½ cup non-fat plain Greek yogurt with 1 teaspoon honey and ¼ cup blueberries
L: Spicy Salmon Sushi Pizza (Recipe x 2)
D: BBQ chicken with grilled corn on the cob and coleslaw
Total Calories: 1,066*
*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.
**For Friday dinner, make an additional 3 cups of brown rice.
*Google Doc
Shopping List
To produce
- 1 medium sized banana
- 2 small pineapples
- 1 dry pint of fresh blueberries
- 1 (6 ounce) container fresh berries (your choice)
- 5 medium limes
- 2 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
- 2 small cloves of garlic
- 1 small shallot
- 1 (2 inch) piece of fresh ginger
- 3 medium eggplants
- 1 small yellow pumpkin
- 4 small PLUS 2 large zucchini
- 5 medium-sized ears
- 1 small yellow pepper
- 1 small red pepper
- 5 small jalapenos (1 is optional, for carne asada salad)
- 2 medium carrots (or 1 small bag, grated)
- ½ small head red cabbage (or 1 small bag pre-chopped)
- ½ medium kale (or 1 small bag pre-chopped)
- 1 large head lacinato kale
- 2 small bunches of spring onions
- 1 (5 ounce) bag/clamshell baby spinach
- 1 (5 ounces) bag/clam shell mixed greens
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small bunch/container of fresh thyme
- 1 small bunch/container of fresh basil
- 1 dry pint old grape or cherry tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 large, ripe tomato
- 1 small red onion
- 1 small yellow onion
meat, poultry and fish
- 1 package turkey bacon (I like Applegate)
- 1 package bacon, center-cut (turkey bacon can be used in the breakfast salad if desired)
- 1 pound 93% lean ground turkey
- 8 chicken drumsticks
- 2 pounds (8) boneless skinless chicken breast chops
- 1 (18 ounces) pork tenderloin
- 1 pound sushi-grade salmon
- 1 (10 ounces) boneless strip steak
- 1 ¼ pounds peeled and deveined large shrimp
Grain*
- 1 pack of light English whole wheat muffins
- 1 packet of whole wheat spaghetti
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small packet of white whole wheat flour or whole wheat flour
- 1 package (6 inch) white or whole wheat flour tortillas
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)
- Toasted Sesame Oil
- Regular or reduced sodium soy sauce*
- fish sauce
- Sesame seeds (black and white if you can find any)
- sriracha sauce
- Adobo seasoning (or ingredients to make your own). [preferred])
- cumin
- Crushed red pepper flakes
- Pure maple syrup
- Cinammon
- Dried Italian herbs
- red wine vinegar
- bay leaves
- Honey
- vanilla extract
- Regular or light mayonnaise
- Seasoning Salt (e.g. Lawry’s. Can be used as adobo seasoning in BBQ Chicken if needed))
- Yellow Mustard
- Dijon mustard
- white wine vinegar
- BBQ Sauce (or ingredients to make your own)
Dairy products and other refrigerated items
- 1 dozen large eggs
- 1 small container of prepared guacamole (or ingredients to make your own)
- 1 small container pico de gallo (or ingredients to make your own)
- 1 small block of light Havarti cheese
- 1 small block or bag of grated Monterey Jack cheese
- 1 (16-ounce) bag of semi-skimmed mozzarella cheese
- 1 small packet of sliced cheddar or American cheese
- 1 (15 ounce) container semi-skimmed ricotta (I like Polly-O)
- 1 small slice of fresh Pecorino Romano cheese
- 1 small slice of fresh parmesan cheese
- 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (32 ounce) PLUS 1 (6 ounce) container of non-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box of butter
In cans and jars
- 1 small jar of peanut butter
- 1 (28-ounce) can black beans
- 1 (15 ounce) can chickpeas
- 1 (32-ounce) jar marinara sauce (or make-your-own ingredients)
- 1 (4 ounce) can or (4.5 ounce) tube of tomato paste
- 1 (28-ounce) can mashed tomatoes
- 1 small jar of unsweetened applesauce
Miscellaneous dry goods
- 1 small packet of brown sugar
- baking powder
- baking powder
- 1 (4 ounce) package chopped walnuts
- 1 small packet of pecan halves (you’ll need 2 tablespoons if buying in bulk)
- Colored sprinkles (optional, for sprinkling on breakfast banana splits)
- 1 (12 ounce) package palmini linguini (palm hearts).
*You can also buy gluten-free if you wish