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 (June 5-11)
Have you tried my pickled red onions yet? If you’re grilling this weekend, they’re a delicious addition to so many BBQ recipes like burgers, sandwiches or bowls. Let me know which dish you’d most like to add them to!
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 great-value 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 with 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 (6.5.)
B: 2 hard-boiled eggs with 1 slice of whole wheat toast with 2 teaspoons butter and 1 cup diced pineapple
L: 1 cup tuna salad endive wraps with 1 cup strawberries
D: Pesto pasta
Total Calories: 1,100*
TUESDAY (6.6.)
B: 2 hard-boiled eggs with 1 slice of whole wheat toast with 2 teaspoons butter and 1 cup diced pineapple
L: REMAINING pesto pasta
GB: Crock Pot Salsa Chicken thighs with Chipotles cilantro lime rice, prime guacamole (½ recipe) and lime corn salsa
Total Calories: 1,265*
WEDNESDAY (6.7.)
B: 2 hard-boiled eggs with 1 slice of whole wheat toast with 2 teaspoons butter and 1 cup strawberries
L: LEFT Crock Pot Salsa Chicken Thighs in 2 Corn Tortillas with LEFT Lime Corn Salsa
D: Italian turkey meatballs with 1 cup whole wheat pasta and lemon heart of palm salad with avocado
Total Calories: 1,271*
THURSDAY (6.8.)
B: Overnight oats garnished with ½ banana
L: LEFT Crock Pot Salsa chicken thighs in 2 corn tortillas with LEFT corn salsa with lime and 1 ounce avocado
D: A fried potato, sausage and peppers
Total Calories: 1,017*
FRIDAY (6.9.)
B: Overnight oats garnished with ½ banana
L: 1 cup tuna salad endive wraps with 8 baby carrots and ¼ cup raw almonds
D: Blackened Grilled Salmon Skewers (Recipe x 2)** with Potato and Green Bean Salad (½ recipe) and Grilled Corn on the Cob
Total Calories: 1,225*
SATURDAY (6.10.)
B: Huevos Rancheros (Recipe x 2)
L: Salmon Caesar Salad
D: Dinner out
Total Calories: 778*
SUNDAY (6.11.)
B: Peach Pie Cottage Cheese Shells (Recipe x 2)
L: BLT with avocado (recipe x 4) and an apple
D: Grilled chicken breast with chopped feta salad
Total Calories: 1,171*
*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.
**Use extra salmon for the Caesar Salad on Saturday.
*Google Doc
Shopping List
To produce
- 1 medium pineapple
- 1 (1 lb) container of strawberries
- 1 (6 ounce) container of blueberries
- 2 medium sized bananas
- 4 medium peaches
- 4 medium apples (any variety)
- 1 small PLUS 2 medium plus 6 large lemons
- 2 medium limes
- 1 small (5 ounces) PLUS 3 medium (6 ounces) Hass avocados
- 7 medium-sized spikes
- 1 medium garlic
- ½ pound asparagus
- ½ pound green beans
- 2 small jalapenos
- 1 medium English cucumber
- 2 medium red peppers
- 3 ¼ pounds new potatoes
- 1 small bunch of celery
- 1 medium broccoli floret
- 2 medium-sized heads of endive
- 1 small plus 2 large heads of romaine lettuce
- 1 (1 lb) bag/clamshell baby arugula
- 1 small bunch of spring onions
- 1 small bag of baby carrots
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 large bunch/container of fresh basil
- 1 small bunch/container of fresh dill
- 1 small bunch/container of fresh rosemary (can also include 1/2 teaspoon dried in roast potatoes, sausage and peppers if desired)
- 4 small PLUS 4 medium vine tomatoes
- 1 medium sized old tomato
- 1 small PLUS 1 medium red onion
- 3 small PLUS 1 medium yellow onion
meat, poultry and fish
- 2 pounds (8) thinly sliced ​​chicken breast chops
- 1 ½ pounds boneless, skinless chicken thighs
- 1 pound Italian chicken sausage
- 1 1/3 pounds 93% lean turkey breast fillet
- 3 pounds skinless wild salmon
- Cut 1 pack of bacon in half
Grain*
- 1 loaf of sliced ​​whole wheat bread
- 1 large package corn tortillas (you will need 12)
- 2 packs of whole wheat pasta (one fusilli, rotini or penne and the other of your choice)
- 1 package dry extra long grain or basmati rice
- 1 packet of whole wheat breadcrumbs
- 1 small pack of oatmeal
spices and condiments
- Extra virgin olive oil
- vegetable 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
- red wine vinegar
- Shredded red pepper flakes (optional, to serve with pesto pasta)
- Adobo seasoning (can salt in salsa chicken if needed)
- garlic powder
- cumin
- bay leaves
- oregano
- Cinammon
- cayenne
- paprika
- thyme
- balsamic vinegar
- honey (optional, for cottage cheese shells)
- Italian herb mix (oregano can be substituted with grilled chicken if desired)
Dairy products and other refrigerated items
- 1 18-pack large eggs
- 1 small box of butter
- 1 small packet of feta cheese
- 1 small packet of Cotija cheese or Queso Blanco (can be substituted with 1/2 cup Feta in Huevos Rancheros if desired)
- 1 medium slice of fresh parmesan cheese
- 1 (32-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (8 ounce) container unsweetened almond milk (or milk of your choice)
In cans and jars
- 2 (5 ounce) cans of light tuna in water
- 1 (14-ounce) jar or can hearts of palm
- 1 (2.25 ounce) can sliced ​​black olives
- 1 (4 ounce) can chopped green chilies
- 1 small can/jar of anchovy fillets
- 2 (28-ounce) cans mashed tomatoes (I love tutturosso)
- 1 small glass of chunky salsa
Frozen
Miscellaneous dry goods
- 1 small packet of raw almonds (use ¼ cup if buying in bulk)
- 1 small packet of roasted and shelled pistachios (you’ll need about 1/2 cup if buying in bulk)
- 1 small packet of chia seeds (you will need 1 tablespoon if buying in bulk)
- 1 small packet of pecan halves (you’ll need 2 tablespoons if buying in bulk)
- 1 small packet of brown sugar
- Monk fruit sweetener or stevia (or your favorite overnight oat sweetener)
Non-Food Items
- Bamboo or metal skewers (you will need 32)
*You can also buy gluten-free if you wish