posted April 16, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All 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 (4/19)
B: Broccoli and Cheese Egg Muffins (1G 4G 1P) with 1 cup strawberries (0B 0G 0P)
L: BLT Roll Ups with Turkey and Avocado (6B 9G 9P)
D: Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
Totals: WW Points 15B 22G 18P, Calories 935*
TUESDAY (4/20)
B: Broccoli and Cheese Egg Muffins (1G 4G 1P) with 1 cup pineapple (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6B 9G 6P)
Totals: WW Points 15B 22G 15P, Calories 919*
WEDNESDAY (4/21)
B: Broccoli and Cheese Egg Muffins (1G 4G 1P) with 1 cup strawberries (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta (8B 9G 8P)
D: Italian Turkey Meatball Sheet Pan Dinner (5B 5G 5P)
Totals: WW Points 14B 18G 14P, Calories 857*
THURSDAY (4/22)
B: Broccoli and Cheese Egg Muffins (1G 4G 1P) with 1 cup pineapple (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Pepper Steak (5B 6G 5P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 11B 23G 6P, Calories 992*
FRIDAY (4/23)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Baked Shrimp Taquitos (5B 6G 5P) with Best Guacamole Recipe (3B 4G 3P)
Totals: WW Points 13B 23G 13P, Calories 918*
SATURDAY (4/24)
B: Asparagus and Swiss Cheese Frittata (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 8 baby carrots
D: ORDER IN!
Totals: WW Points 9B 12G 9P, Calories 667*
SUNDAY (4/25)
B: Low Fat Strawberry Scones (8B 8G 8P)
L: Ahi Tuna Poke Stacks (recipe x 2) (10B 12G 7P)
D: Peanut-Braised Chicken Breasts (5B 7G 5P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 24B 28G 21P, Calories 1,188*
*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.
Shopping List
Produce
- 2 medium apples (any variety)
- 4 medium oranges
- 6 medium limes
- 1 medium banana
- 5 medium (6-ounce) PLUS 1 large (7 ounce) Hass avocados
- 2 (12-ounce) containers fresh strawberries
- 1 small pineapple
- 1 large head garlic
- 2 medium shallots
- 1 (2-inch) piece fresh ginger
- 2 small jalapenos
- 2 medium PLUS 1 large red bell pepper
- 1 medium zucchini
- 1 medium yellow squash
- 2 medium cucumbers
- 1 (8-ounce) package sliced white mushrooms
- 2 ½ pounds broccoli florets
- 1 small and 1 medium head cauliflower
- ½ pound asparagus
- 1 small package baby carrots
- 1 small package shredded carrots
- 1 medium bunch scallions
- 1 small bunch baby spinach
- 1 (5-ounce) container mixed greens
- ½ small head red cabbage
- 1 small head Iceberg lettuce
- 1 large head Romaine lettuce
- 1 large bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small PLUS 1 medium red onions
- 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 13 ounces sliced deli turkey (I like Boar’s Head)
- 1 package center-cut bacon
- ¾ pound beef top round
- ¾ pound peeled and deveined shrimp
- 1 ½ pounds raw sushi grade tuna
- 2 ½ pounds (6) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
Grains*
- 1 small package soft taco-size low carb flour tortillas
- 1 small package (6-inch) corn tortillas (you need 12)
- 1 small package plain or seasoned breadcrumbs
- 1 package fusilli pasta
- 1 loaf thin sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose flour1 small package whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Sriracha sauce
- Regular or light mayonnaise
- Regular or reduced sodium soy sauce*
- Furikake (can sub sesame seeds, if desired)
- Balsamic vinegar
- Red wine vinegar
- Rice vinegar
- Rice wine
- Sesame oil
- Crushed red pepper flakes
- Liquid stevia (optional, for Superfood Smoothie)
- Paprika
- Cumin
- Reduced sodium taco seasoning
- Italian seasoning
- Dijon mustard
- Fennel seeds
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint 1% buttermilk
- 1 small box butter
- 1 small wedge Parmesan cheese
- 1 small wedge Pecorino Romano cheese
- 1 (8-ounce) bag reduced fat shredded cheddar or Mexican cheese blend
- 1 (8-ounce) bag shredded pepper Jack cheese
- 1 small block or sliced reduced fat Swiss cheese
- 1 (8-ounce) bottle 1% milk
- 1 (8-ounce) container unsweetened vanilla almond milk (can sub ¾ cup 1% milk in Superfood Smoothie, if desired)
Canned and Jarred
- 1 small jar natural peanut butter
- 1 small jar chunky salsa
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can black beans
- 1 (6-ounce) can wild albacore tuna in water
- 1 (14.5-ounce) can/carton chicken broth
- 1 small jar capers
- 1 small jar pesto (I like Delallo, or ingredients to make your own)
Misc. Dry Goods
- Cornstarch
- Baking powder
- 1 small package cacao nibs (if buying from bulk bin, you need 1 heaping tablespoon)
- 1 small package granulated sugar
*You can buy gluten free, if desired