posted August 6, 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
While I know it is still early for those of us up north, some kids are already back, or going back to school this week!!! Crazy! I am thankful that we still have another few weeks to enjoy lazy summer days before Madison has to go back. For those that are heading back and looking for an easy school lunch, try my BLT Roll Ups with Turkey and Avocado and for a quick after school snack try my Cheeseburger Crunch Wrap or these Veggie Shooters and sneak in some extra vegetables!
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 (8/9)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: 1 cup whole wheat spaghetti (5B 5G 0P) with Garden Tomato Sauce (1B 1G 1P) and Grilled Vegetable Towers
with Mozzarella (5B 5G 5P)
Totals: WW Points 16B 27G 11P, Calories 1,025*
TUESDAY (8/10)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon slivered almonds (1B 1G 1P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Points 19B 34G 19P, Calories 1,171*
WEDNESDAY (8/11)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) and Lemon-Parsley Potato Foil Packets
(3B 3G 1P)
Totals: WW Points 16B 16G 14P, Calories 905*
THURSDAY (8/12)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (½ recipe) (7B 7G 7P) with 1 tablespoon slivered almonds (1B 1G 1P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Soy Marinated Flank Steak (6B 6G 6P) Asian Edamame Fried Rice (4B 5G 1P)
Totals: WW Points 22B 23G 19P, Calories 1,121*
FRIDAY (8/13)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and a peach (0B 0G 0P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Wilted Baby Spinach with Garlic and Oil (1B 1G 1P) and ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 16B 19G 11P, Calories 1,049*
SATURDAY (8/14)
B: Stuffed Bagel Balls** (5B 6G 5P) with a peach (0B 0G 0P)
L: Lemon-Chili Shrimp Quinoa Bowls (8B 10G 4P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 13B 16G 9P, Calories 715*
SUNDAY (8/15)
B: Bacon Egg and Avocado Breakfast Sandwich (6B 10G 6P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and sliced cucumbers (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
Totals: WW Points 18B 29G 18P, Calories 1,087*
*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.
** Double bagel dough recipe for breakfast Sunday
Shopping List
Produce
- 1 small banana
- 2 medium apples (any variety)
- 5 medium peaches
- 4 medium lemons
- 1 small PLUS 2 medium (6-ounce) Hass avocados
- 3 Persian cucumbers (or 1 medium English)
- 1 large English cucumber
- 5 medium red bell peppers
- 2 medium yellow bell peppers
- 1 small jalapeno (optional topping for Enchilada Skillet)
- 1 small eggplant
- 1 small PLUS 1 large zucchini
- 1 small PLUS 1 large yellow squash
- 1 pound baby Red or Yukon Gold potatoes
- 2 medium heads of garlic
- 1 (3-inch) piece fresh ginger
- 2 ounces (1 cup) snow peas
- ½ ounce alfalfa sprouts
- 1 small bunch celery
- 1 small PLUS 3 medium carrots
- 2 medium bunches scallions (you need about 13)
- 1 small bunch fresh Italian parsley
- 1 medium bunch/container fresh chives
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh oregano (can sub 1 tablespoon extra parsley or basil in Shrimp Quinoa Bowl, if desired)
- 1 (1-pound) bag/clamshell fresh baby spinach
- 2 small heads Romaine lettuce
- ½ a small head purple cabbage
- 2 dry pints cherry or grape tomatoes
- 5 pounds plum tomatoes
- 1 medium heirloom tomato
- 2 medium vine-ripened tomatoes
- 1 medium PLUS 1 large red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 (2½-pound) rotisserie chicken
- 1 pound (8) thin sliced center cut boneless pork chops
- 2 pounds flank steak
- 1 ¼ pounds (4) skinless salmon fillets
- 1 ¼ pounds peeled and deveined jumbo shrimp
- 1 pound (2) boneless, skinless chicken breasts
- 1 package center-cut bacon
Grains*
- 1 package whole wheat spaghetti
- 1 small package corn tortillas
- 1 small package dry tri-color or red quinoa
- 1 small package dry brown rice (or 9 cups pre-cooked)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 small loaf sliced whole grain bread
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)
- Apple cider vinegar
- White balsamic vinegar
- Red wine vinegar
- Dijon mustard
- Crushed red pepper flakes
- Honey
- Oregano
- Ginger
- Cinnamon
- Pure maple syrup
- Cumin
- Mayonnaise (I like Sir Kensington)
- Reduced sodium Montreal Chicken seasoning (such as McCormick)
- Garlic powder
- Reduced sodium soy sauce*
- Sesame oil
- Rice vinegar
- Paprika
- Sesame seeds
- (Optional) Bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) bag shredded Mexican Blend or Monterey Jack cheese
- 1 (6-ounce) chunk fresh whole milk mozzarella cheese
- 1 (24-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) container unsweetened almond milk
- 1 (17.5-ounce or 32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small wedge fresh Parmesan or Romano cheese
- 1 small container crumbled feta cheese
- 1 small tub sour cream
- 1 (8-ounce) package 1/3 less fat cream cheese (block NOT tub)
Canned and Jarred
- 1 (15-ounce) can chickpeas (I like Goya)
- 1 (15-ounce) can low sodium black beans
- 1 (5-ounce) can albacore tuna in water
- 1 (14.5-ounce) can low sodium chicken or vegetable broth
- 1 small jar peanut butter
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 small jar pitted Kalamata olive
- 1 small jar unsweetened apple sauce
Frozen
- 1 large package shelled edamame
- 1 small bag strawberries
Misc. Dry Goods
- Baking powder
- 1 small package light brown sugar
- 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia or flax seeds (optional topping for Smoothie Bowl)
- 1 small package shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
Non-Food Items
- Heavy duty aluminum foil
*You can buy gluten free, if desired