sent August 20, 2021 from Gina
A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.
7-day healthy eating plan
The weather is getting cooler and autumn is in the air. Use the end of summer while it’s there! And in case you missed it, I’ve announced the new Skinnytaste Meal Planner for pre-order! And by the way, are you following Skinnytaste on Tiktok? I post recipes from my books and blog and even some recipes that aren’t posted anywhere, they just end up being my dinner!
Why should everyone plan a meal?
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 achieve your goals!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible, 7-day, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and give you plenty of wiggle room. Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.
There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.
Finally, if you are on Facebook join my Skinnytaste Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you’d like to be added to the email list, subscribe here so you don’t miss a meal!
THE DETAILS:
Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe that there is no one-size-fits-all diet, we’ve done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I’ve added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!
The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your closets because there are a lot of spices you will be using often, so you may already have lots of them.
And last but not least, this menu is flexible and realistic. There are a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!
MONDAY (23.08.)
B: Frozen breakfast burritos * (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Best eggplant rollatini with spinach (5B 8G 5P) with green salad * (1B 1G 1P)
Sums: WW points 13B 24G 13P, calories 901 **
TUESDAY (08/24)
B: Frozen breakfast burritos (4B 7G 4P) and a nectarine (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: One Pot Chicken Fajita Pasta (8B 9G 8P)
Sums: WW points 15B 24G 15P, calories 956 **
WEDNESDAY (25.08.)
B: Frozen breakfast burritos (4B 7G 4P) and a plum (0B 0G 0P)
L: LEFTOVER One Pot Chicken Fajita Pasta (8B 9G 8P)
D: Korean beef rice bowls (10B 10G 5P)
Sums: WW points 22B 26G 17P, calories 1,075 **
THURSDAY (August 26th)
B: 2 scrambled eggs (0B 4G 0P) with tomato slices (0B 0G 0P) on 1 slice of wholemeal toast (3B 3G 3P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Oven Fried Chicken (5B 5G 5P) with Instant Pot mashed potatoes (5B 5G 2P) and beans with garlic and
Oil (2B 2G 2P)
Sums: WW points 20B 26G 17P, calories 1,029 **
FRIDAY (08/27)
B: 2 scrambled eggs (0B 4G 0P) with tomato slices (0B 0G 0P) on 1 slice of wholemeal toast (3B 3G 3P)
L: LEFTOVER Oven Fried Chicken (5B 5G 5P) with Instant Pot mashed potatoes (5B 5G 2P)
D: Portuguese seafood stew (4B 7G 4P) with 2 ounce multigrain baguette (3B 3G 3P)
Sums: WW points 20B 27G 17P, calories 1,139 **
SATURDAY (28.08.)
B: Mixed berry yogurt pancakes (6B 7G 6P) with 1 tablespoon of maple syrup (3B 3G 3P)
L: Open tuna melted sandwich (recipe x 2) (4B 5G 4P) and a plum (0B 0G 0P)
D: DINNER OR ORDER!
Sums: WW points 13B 15G 13P, calories 524 **
SUNDAY (8/29)
B: LEFTOVER yoghurt pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Buffalo Shrimp Salad Wraps (4B 5G 4P)
D: Meatloaf foil packs for campfire dinners (8B 12G 7P)
Sums: WW points 21B 27G 20P, calories 902 **
* Prepare and freeze burritos on Sunday evening if desired. Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup
each: tomatoes, cucumbers, peppers, chickpeas and ¼ cup of light vinaigrette.
** This is a guide only, women should aim for around 1500 calories per day. Here’s a useful calculator to help you estimate
your calorie needs. I have given you a lot of leeway to choose other foods such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
* Google Document
Print shopping list
grocery list
To produce
- 2 medium-sized nectarines
- 5 medium-sized plums
- 1 medium apple
- 1 large (7 ounce) Hass avocado
- 1 small, 1 medium and 1 large red pepper
- 1 large yellow pepper
- 2 medium eggplants
- 1 small and 1 large cucumber
- 2 medium ears of corn
- 2 medium heads of garlic
- 1 large shallot
- 1 (2 inch) piece of fresh ginger
- 1 pound of fresh beans
- 2 pounds of russet potatoes
- 1 small bunch of celery
- 1 large carrot
- 1 large bunch of spring onions
- 1 small bunch of fresh coriander
- 1 large bunch of fresh Italian parsley
- 1 large romaine lettuce (reserve 12 large sheets for shrimp wraps)
- 1 medium iceberg lettuce
- 1 (5-ounce) bag / clamshell mixed greens
- 1 dry pint of cherry or grape tomatoes
- 1 small PLUS 2 large tomatoes
- 1 large white onion
- 1 small red onion
- 1 large yellow onion
Meat, poultry and fish
- 1 packet of bacon cut in the middle
- 1 pound boneless and skinless chicken breast
- 6 large bone-in chicken legs
- 1 pound of 93% lean ground turkey
- 1 pound 93% lean ground beef
- 3 ounces (about 6 slices) of sliced deli chicken or turkey breast
- 3 dozen small neck clams
- 2 pounds of peeled and deveined large shrimp
- 1 pound scallops
- 1 (1.75-ounce) link chorizo sausage
Grain*
- 1 packet (8-inch) low-carb flour tortillas (such as Ole Extreme Wellness)
- 1 package of short spiral pasta, such as fusilli or rotini
- 1 small packet of dry brown rice (or 3 cups pre-cooked)
- 1 loaf of sliced wholemeal bread
- 1 small box of bran flakes
- 1 (8-ounce) multigrain baguette
- 1 packet of unbleached all-purpose flour
- 1 small pack of white wholemeal flour
- 1 small packet of quick-cook oat flakes
Spices and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive Oil Spray (Or Get A Misto Oil Mister)
- Kosher salt (I like Diamond Crystal)
- Pepper mill (or fresh peppercorns)
- Frank’s red hot sauce
- Apple Cider Vinegar
- Light vinaigrette dressing (or make yourself using the ingredients in the list)
- Red wine vinegar
- cumin
- paprika
- Chili powder
- Garlic powder
- Cayenne pepper
- Reduced Sodium Soy Sauce *
- Gochujang
- sesame oil
- Crushed red pepper flakes
- Sesame seeds
- Regular or light mayonnaise
- Dijon mustard
- Bay leaves
- Vanilla extract
- Maple syrup
- Kansas City Style BBQ Sauce (or do-it-yourself ingredients)
- marjoram
Dairy products & other chilled items
- 1 (18-pack) large eggs
- 1 (8-ounce) container of light sour cream
- 1 small tub of whipped butter (can subtract unsalted butter in mashed potatoes if desired)
- 1 small box of unsalted butter
- Light blue cheese or ranch dressing (or do-it-yourself ingredients)
- 1 (8-ounce) bag of shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag of grated partially-skimmed mozzarella cheese (I like Polly-O)
- 1 small piece of fresh Pecorino Romano cheese
- 1 small tub of partially skimmed ricotta cheese
- 1 small packet of reduced-fat cheddar or American cheese (can, if desired, subtract the remaining grated cheese on the tuna melt)
- 1 (32-ounce) can of non-fat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle of milk (of your choice)
- 1 pint of low-fat buttermilk
Canned food and jarred
- 1 (15-ounce) can of chickpeas
- 1 glass of marinara sauce (or do-it-yourself ingredients)
- 1 (32 ounce) carton of reduced sodium chicken broth
- 1 (10-ounce) can of mild RoTel diced tomatoes and green chillies
- 2 (4.5-ounce) cans of tuna in water
Frozen
- 1 small bag of mixed berries (you need 1½ cups for sheet pan pancakes. Can be bought fresh if desired)
- 1 small bag of peeled edamame or lima beans
- 1 (8-ounce) packet of chopped spinach
Other dry goods
- 1 bottle of dry white wine
- 1 packet of granulated sugar
- 1 small packet of light brown sugar
- baking powder
- baking powder
Non-food items
- Robust aluminum foil
- Parchment paper
* You can buy gluten-free if you wish
Print shopping list
