posted May 14, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (5/17)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Portobello Burger with Mozzarella and Pesto Mayo (9B 9G 9P) with Skinny Garlic Parmesan Fries (recipe x 4)
(6B 6G 2P)
Totals: WW Points 19G 26G 15P, Calories 963*
TUESDAY (5/18)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Bisteces a la Mexicana (Mexican Style Beef Stew) (3B 3G 3P) with ¾ cups brown rice (5B 5G 0P)
Totals: WW Points 14B 17G 7P, Calories 890*
WEDNESDAY (5/19)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup cantaloupe (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P) with a green salad** (1B 1G 1P)
Totals: WW Points 13B 21G 8P, Calories 973*
THURSDAY (5/20)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)
and Mashed Cauliflower (2B 2G 2P)
Totals: WW Points 22B 22G 14P, Calories 946*
FRIDAY (5/21)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Skillet Cajun Spiced Fish with Tomatoes (0B 2G 0P) and ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 17B 24G 7P, Calories 1,101*
SATURDAY (5/22)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Crunch Wrap (recipe x 2) (11B 11G 11P)
D: ORDER IN!
Totals: WW Points 20B 21G 20P, Calories 617*
SUNDAY (5/23)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Salmon Fried Rice (recipe x 4) (4B 9G 1P)
D: Grilled Chicken Shawarma (2B 5G 2P) with Mediterranean Bean Salad (1B 1G 1P)
Totals: WW Points 16B 25G 13P, Calories 1,086*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 1 small cantaloupe
- 4 medium lemons
- 1 medium orange
- 1 medium ripe banana (put in freezer for Smoothie Bowl)
- 2 large heads garlic
- 1 medium shallot
- 4 small jalapenos
- 1 large green bell pepper
- 1 small cucumber
- 4 large portobello mushrooms
- 10 ounces sliced baby bella mushrooms
- 1 small (5-ounce) Hass avocado
- 1 small package baby carrots
- 1 ½ pounds (4 medium) Russet or Yukon Gold potatoes
- 1 medium head cauliflower
- 1 medium bunch scallions
- 2 large bunches fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 (10-ounce) bag/clamshell mixed greens
- 1 (1-pound) bag/clamshell baby spinach
- 1 small head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 pound vine-ripened tomatoes
- 1 medium yellow onion
- 1 large white onion
- 1 medium red onion
- Optional Smoothie Bowl toppings: banana, blueberries, raspberries or strawberries
Meat, Poultry and Fish
- 2 pounds top sirloin
- 4 bone-in pork loin chops (or 1 pound boneless)
- 2 ½ pounds 93% lean ground turkey
- 1 rotisserie chicken (can sub an extra pound of boneless, skinless chicken breasts and cook yourself for Chicken Salad, if desired)
- 1 pound boneless, skinless chicken breast
- 1 ½ pounds (4) white fish fillets (such as flounder, fluke or tilapia)
- 1 pound wild salmon
Grains*
- 1 small loaf sliced whole grain bread
- 1 package whole wheat, low-calorie buns (I use Martin’s)
- 1 package (10-inch) low carb tortillas (such as Tumaro’s)
- 1 small container old fashioned or quick oats
- 1 small package seasoned breadcrumbs
- 1 package whole wheat spaghetti (I like Delallo)
- 1 package dry brown rice (or 8 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Balsamic vinegar
- Regular or reduced sodium soy sauce*
- Steak seasoning (such as Montreal Steak Grill Mates)
- Oregano
- Cumin
- Light vinaigrette dressing (or make your own with ingredients in list)
- Dijon mustard
- Yellow mustard
- Ketchup
- Sesame oil
- Sriracha or Chili Garlic sauce (optional, for serving with Fried Rice)Cajun seasoning
- Vanilla extract
- Maple syrup
- Smoked paprika
- Turmeric
- Curry powder
- Cinnamon
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (4-ounce) chunk fresh mozzarella
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub 1/3 cup Parmesan in Spaghetti with Meatballs, if desired)
- 1 small box (salted) butter
- 1 small box unsalted butter
- 1 small package sliced American or cheddar cheese
- 1 (17.5-ounce) tub 2% Greek yogurt (I like Fage or Stonyfield)
- 1 (16-ounce) tub nonfat plain yogurt
- 1 (8-ounce) container whole milk
- 1 (8-ounce) container skim milk (can sub 2 tablespoons water in Spaghetti with Meatballs, if desired)
- 1 pint 1% buttermilk
Canned and Jarred
- 1 small jar pesto
- 1 small jar roasted red peppers
- 1 small jar pickled jalapenos (optional, for Bisteces a la Mexicana)
- 1 (32-ounce) carton low sodium chicken broth or stock
- 1 (28-ounce) can crushed tomatoes
- 1 (28-ounce) can petite diced tomatoes
- 1 (4-ounce) can or (4.25-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15.5-ounce) can garbanzo beans
- 1 small jar dill pickles
Frozen
- 1 large bag mixed berries
- 1 (1-pound) bag frozen riced cauliflower
Misc. Dry Goods
- 1 small package granulated sugar
- 1 small package powdered sugar (optional topping for Sheet Pan Pancakes)
- Baking powder
- Baking soda
- Hemp and/or chia seeds (optional toppings for Smoothie Bowl)
*You can buy gluten free, if desired