Posted April 9, 2021 by Gina
A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7 Day Healthy Meal Plan
Why should everyone have a 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 will help you stick to your goals!
About the menu
If you’re new to my meal plans I have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.
There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat out less, waste less food, and have everything you need on hand to keep up-to-date.
If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!
If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!
The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.
And last but not least, this menu is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can move to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!
MONDAY (4/12)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Portobello burger with mozzarella & pesto mayonnaise (9B 9G 9P) with quick cabbage salad (2B 2G 2P)
Total: WW points 20B 20G 20P, calories 830 *
TUESDAY (4/13)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Blackened fish tacos with cabbage, mango and coleslaw (4B 5G 4P) with Instant Pot Refried Beans (0B 3G 0P)
Total: WW points 14B 20G 14P, calories 895 *
WEDNESDAY (4/14)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Chicken breast stuffed with spinach with tomatoes and feta (6B 8G 6P) with homemade rice pilaf (6B 6G 2P)
Total: WW points 21B 23G 17P, calories 1,007 *
THURSDAY (4/15)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Turkey-stuffed peppers (5B 5G 3P) with green salad ** (1B 1G 1P)
Total: WW points 16B 18G 14P, calories 882 *
FRIDAY (4/16)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: LEFTOVER Turkey-stuffed peppers (5B 5G 3P) with green salad (1B 1G 1P)
D: Honey garlic prawns (2B 3G 2P) with fried rice from Asian edamame (4B 5G 1P)
Total: WW points 17B 19G 12P, calories 965 *
SATURDAY (4/17)
B: Yogurt waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: umbilical orange salad with avocado (7B 7G 7P)
D: ORDER!
Total: WW points 14B 14G 14P, calories 568 *
SUNDAY (4/18)
B: Omelette Tortilla Breakfast Pack (Recipe x 4) (4B 8G 4P)
L: Tomato and tuna melts (recipe x 2) (4B 5G 3P) and 8 baby carrots (0B 0G 0P)
D: Turkey meatloaf (3B 5G 3P) with garlic mashed potatoes (5B 5G 1P) and roasted asparagus (0B 0G 0P)
Total: WW points 16B 23G 11P, calories 1,064 *
* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I left a lot of leeway for you to buy more food like coffee, drinks,
Snacks, dessert, wine, etc.
** Green salad contains 7 ½ cups of mixed vegetables, 3 spring onions, ¾ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup of light vinaigrette. Save 1 serving for lunch.
* Google Doc
Print shopping list
Shopping List
To produce
- 2 (6 ounce) containers of fresh berries (your choice)
- 1 (12 ounce) container of fresh strawberries
- 5 medium PLUS 2 large umbilical oranges
- 3 medium limes
- 2 medium lemons
- 1 medium mango
- 2 medium PLUS 3 large red peppers
- 1 medium green pepper
- 2 small Hass avocados
- 9 Persian cucumbers (or 3 medium English cucumbers)
- 1 pound of asparagus
- 1 small bunch of celery
- 5 ounces of white mushrooms
- 4 medium portobello mushrooms
- 1 packet of baby carrots
- 1 small pack of chopped carrots
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 medium sized cloves of garlic
- 1 medium shallot
- 1 piece of fresh ginger
- 2 large bunches of spring onions
- 1 small bundle / container of fresh basil
- 1 small bundle / container of fresh oregano
- 1 small bundle of fresh coriander
- 1 (10 oz) bag / clamshell mix green
- 1 (5 oz) sachet / clamshell baby spinach
- 1 small head of kale (under ½ head for red cabbage in fish tacos)
- 2 dry pints of grape or cherry tomatoes
- 4 large ripe tomatoes
- 2 small red onions
- 1 small PLUS 2 medium yellow onions
Meat, poultry and fish
- 1 pound of 93% lean ground turkey
- 1 1/3 pounds of 99% lean ground turkey
- 1 packet of bacon in the middle
- 18 ounces (32) peeled and deveined jumbo shrimp
- 1 ½ pound (4) boneless and skinless chicken breasts
- 1 pound skinless cod or halibut fillet
Grains *
- 1 pack of wholemeal hamburger buns (I like Martins)
- 1 pack of whole grain low-carbohydrate tortillas
- 1 small pack of corn tortillas (you need 8)
- 1 package of angel hair spaghetti
- 1 small loaf of sliced wholemeal bread
- 1 box of instant brown rice (like Uncle Bens)
- 1 pack of seasoned panko breadcrumbs
- 1 small pack of unbleached all-purpose or whole wheat flour
Spices and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive oil spray (or get yourself a misto oil mister)
- Kosher salt (I like diamond crystal)
- Pepper mill (or fresh peppercorns)
- Light mayonnaise
- balsamic vinegar
- Red wine vinegar
- Apple Cider Vinegar
- Reduced Sodium Soy Sauce *
- Steak condiments such as Montreal Steak Grill Mates
- Hot sauce (optional for avocado toast and omelette wrap)
- Smoked peppers
- paprika
- Dry mustard
- Cayenne pepper
- cumin
- oregano
- Chilli powder
- Garlic powder
- honey
- Unseasoned rice vinegar
- Crushed red pepper flakes
- Vanilla extract
- Pure maple syrup
- Dijon mustard
- Ketchup
- Worcester sauce
- marjoram
- Light vinaigrette (or make your own using ingredients in the list)
Dairy & Miscellaneous Chilled Items
- 1 (pack of 18) large eggs
- 1 pack of sliced cheddar cheese
- 1 sachet (8 ounces) of low-fat, shredded cheddar cheese
- 1 (4 ounce) piece of fresh mozzarella cheese
- 1 (8 ounce) piece of feta cheese
- 1 small container of pesto (or ingredients to make your own)
- 1 small container of fresh salsa (optional, for omelette wrap)
- 1 small tub of whipped butter (can add 1 tablespoon of regular butter in mashed potatoes if desired)
- 1 small box of butter
- 1 small tub of light sour cream
- 1 small fresh parmesan cheese
- 1 pint of unsweetened almond milk
- 1 (8 ounce) bottle of skimmed milk
- 1 (6 ounce) container of nonfat yogurt
- 1 (16 ounce) tub of low-fat cottage cheese (I like good culture)
Potted and shaken
- 2 (15 ounce) cans of chickpeas
- 1 small glass of Kalamata or Gaeta olives
- 1 small jar of roasted paprika
- 1 small jar of sun-dried tomatoes in oil
- 2 (5 ounce) cans of solid white tuna in water
- 1 (32 ounce) carton of regular or reduced sodium chicken broth
- 1 small jar of peanut butter
- 1 (8 ounce) can of tomato sauce
Frozen
- 1 small package of peeled edamame
- 1 packet of blueberries
- 1 packet of strawberries
Other dry goods
- baking powder
- Cornstarch
- Vanilla protein powder
- 1 small pack of roasted peeled pistachios (if you buy from the large container, you need 2 tablespoons)
- 1 packet of dry pinto beans
* If you wish, you can buy gluten-free
Print shopping list
Posted April 9, 2021 by Gina
