posted March 12, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart 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 (3/15)
B: Avocado Toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Prep* (7B 7G 7P)
D: Baby Pasta Shells with Asparagus and Marinara Sauce (9B 9G 9P) with a green salad** (1B 1G 1P)
Totals: WW Points 21B 23G 26P, Calories 919 #
TUESDAY (3/16)
B: PB + J Yogurt (6B 9G 6P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Easy Healthy Turkey Chorizo (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and Pico de Gallo Salsa (0B 0G 0P) with Instant Pot Refried Beans (0B 3G 0P)
Totals: WW Points 19B 25G 19P, Calories 890 #
WEDNESDAY (3/17)
B: Avocado Toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Crock Pot Corned Beef and Cabbage (8B 8G 6P) and Creamy Cauliflower Mash with Kale (2B 2G 2P) with Whole Wheat Irish Soda Bread Muffins (6B 6G 6P)
Totals: WW Points 27B 29G 30P, Calories 1,096 #
THURSDAY (3/18)
B: 2 hard-boiled eggs (0B 4G 0P) with 1 cup grapes (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Chicken Barley Soup (3B 5G 1P) with 2 ounces whole grain baguette (3B 3G 3P)
Totals: WW Points 13B 19G 11P, Calories 953 #
FRIDAY (3/19)
B: PB + J Yogurt (6B 9G 6P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an apple (0B 0G 0P)
D: Salmon, Beet, and Arugula Salad with Pistachios and Pomegranates (recipe x 2) (8B 11G 8P)
Totals: WW Points 18B 26G 18P, Calories 1,002 #
SATURDAY (3/20)
B: Asparagus-Pancetta Potato Hash (4B 6G 2P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P)
D: ORDER IN!
Totals: WW Points 6B 10G 4P, Calories 414 #
SUNDAY (3/21)
B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P)
L: Sweet Potato Irish Nachos (10B 12G 5P)
D: General Tso’s Chicken (5B 7G 5P) with ¾ cup brown rice (5B 5G 0P) and Sesame Orange Broccoli (1B 1G 1P)
Totals: WW Points 27B 31G 15P, Calories 907 #
*Make Pico de Gallo from Tuesday dinner and use 1 cup for Taco Salad Meal Prep.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
# 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
- 1 medium apple (any variety)
- ½ pound red seedless grapes
- 2 medium bananas
- 1 dry pint fresh blueberries
- 1 small pomegranate (or small container of seeds)
- 1 medium orange
- 7 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small jalapeno
- 2 small chili peppers (mild or hot)
- 1 medium red bell pepper
- 1 small cucumber
- 2 medium beets (or 8 ounces pre-cooked)
- 4 medium radishes
- 2 medium parsnips
- 2 medium heads garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- ¾ pound broccoli florets
- 1 large head cauliflower (or 6 cups pre-chopped)
- 1 ½ pounds asparagus
- 1 medium bunch carrots
- 1 small bunch celery
- 1 ¾ pound (4 medium) sweet potatoes
- 1 pound Yukon Gold potatoes
- 2 medium bunches scallions
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed greens
- 1 large head Romaine lettuce
- 1 small head green cabbage
- 1 medium bunch kale
- 7 medium and 1 large vine-ripened tomatoes
- 1 small white onion
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 2 pounds 93% lean ground turkey
- 2 pounds lean corned beef brisket
- 1 ½ pounds bone-in chicken breasts
- 1 pound boneless, skinless chicken breasts
- 1 pound wild salmon
- 1 pound jumbo cooked shrimp
- 2 ounces pancetta
Grains*
- 1 loaf whole grain sliced bread
- 1 (8-ounce) multigrain baguette
- 1 small sandwich roll (can sub sliced bread in Egg Sandwich, if desired)
- 1 medium package corn tortillas (you need 8)
- 1 small package quick oats
- 1 small package pearled barley (if buying from bulk bin, you need 2/3 cup)
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 package baby pasta shells
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Baking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder
- Whole peppercorns
- Garlic powder
- Cumin
- Chili powder
- Ancho chili powder
- Cayenne
- Ground cloves
- Bay leaves
- Paprika
- Smoked paprika
- Oregano
- Light vinaigrette (or make your own with ingredients in list)
- Red wine vinegar
- White wine vinegar
- Honey or agave
- Light mayonnaise
- Dijon mustard
- Cinnamon
- Vanilla extract
- Reduced sodium soy sauce*
- Sriracha sauce
- Hoisin
- Sesame oil
- Sesame seeds
- Crushed red pepper flakes (optional, for Sesame Orange Broccoli)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box butter
- 4 ounces goat cheese
- 1 pint skim milk
- 1 pint low fat buttermilk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small bag/block reduced fat pepper Jack cheese
- 1 small wedge Pecorino Romano cheese
- 1 (17.5-ounce) tub nonfat plain Greek yogurt
Canned and Jarred
- 1 medium jar mild salsa
- 1 small jar pickled jalapenos
- 1 small can sliced black olives (optional, for Irish Nachos)
- 1 small jar capers
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced fat (or regular) peanut butter
- 1 jar marinara (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 2 (32-ounce) cartons reduced sodium chicken broth
- 1 (15-ounce) can chickpeas
Frozen
- 1 small package pearl onions
Misc. Dry Goods
- Baking powder
- Baking soda
- Cornstarch
- 1 small bag dry pinto beans (if buying from bulk bin, you need 1 cup)
- 1 small package chopped walnuts or pecans (if buying from bulk bin, you need ¼ cup)
- 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package raisins (if buying from bulk bin, you need 2/3 cup)
- 1 small package unsalted peanuts (if buying from bulk bin, you need about 1 tablespoon)
*You can buy gluten free, if desired