Posted May 14, 2021 by Gina
A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. The recipes include macros and WW points.
7 Day Healthy Meal Plan
So I know it’s a sports season for a lot of families, which can mean multiple games a night and crazy meal times. Be sure to check out my slow cooker, instant pot, and meal preparation recipes for some easy ideas for the week! Skinnytaste Meal Kits will be available on Home Chef for a limited time through May and June! Get delicious nutritionist-approved recipes with all the ingredients you need right at your doorstep. Just look for my Skinnytaste badge on the menu. Use the promo code: SKINNY BUTTON for a $ 90 discount (only for new customers)!
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’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that will 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 would 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 (5/17)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of whole grain bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Portobello burger with mozzarella and pesto mayo (9B 9G 9P) with thin garlic parmesan fries (recipe x 4)
(6B 6G 2P)
Total: WW points 19G 26G 15P, calories 963 *
TUESDAY (5/18)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of whole grain bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Bisteces a la Mexicana (Mexican-style beef stew) (3B 3G 3P) with ¾ cups of brown rice (5B 5G 0P)
Total: WW points 14B 17G 7P, calories 890 *
WEDNESDAY (19.05.)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P) with Green Salad ** (1B 1G 1P)
Total: WW points 13B 21G 8P, calories 973 *
THURSDAY (5/20)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Pork chops with mushrooms and shallots (6B 5G 5P) with wilted baby spinach with garlic and oil (1B 1G 1P)
and cauliflower puree (2B 2G 2P)
Total: WW points 22B 22G 14P, calories 946 *
FRIDAY (5/21)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Pan Cajun spicy fish with tomatoes (0B 2G 0P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 17B 24G 7P, calories 1,101 *
SATURDAY (5/22)
B: yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Crunch Wrap (Recipe x 2) (11B 11G 11P)
D: ORDER!
Total: WW points 20B 21G 20P, calories 617 *
SUNDAY (5/23)
B: yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Salmon Fried Rice (Recipe x 4) (4B 9G 1P)
D: Grilled Chicken Shawarma (2B 5G 2P) with Mediterranean Bean Salad (1B 1G 1P)
Total: WW points 16B 25G 13P, calories 1,086 *
* 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 such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
* Google Doc
Print shopping list
Shopping List
To produce
- 1 small melon
- 4 medium lemons
- 1 medium orange
- 1 medium-ripe banana (put in the freezer for smoothie bowl)
- 2 large heads of garlic
- 1 medium shallot
- 4 small jalapenos
- 1 large green pepper
- 1 small cucumber
- 4 large portobello mushrooms
- 10 ounces sliced Baby Bella mushrooms
- 1 small Hass avocado
- 1 packet of baby carrots
- 1 ½ pounds (4 medium) Russet or Yukon gold potatoes
- 1 medium headed cauliflower
- 1 medium spring onion
- 2 large bunches of fresh Italian parsley
- 1 large bunch of fresh coriander
- 1 small bunch / container of fresh dill
- 1 small bundle / container of fresh basil
- 1 small bundle / container of fresh mint
- 1 (10 oz) bag / clamshell mix green
- 1 (1 pound) bag / clamshell baby spinach
- 1 small head of romaine lettuce
- 1 dry pint grape or cherry tomato
- 1 pound of ripe tomatoes
- 1 medium yellow onion
- 1 large white onion
- 1 medium red onion
- Optional smoothie bowl toppings: banana, blueberries, raspberries or strawberries
Meat, poultry and fish
- 2 pounds of sirloin
- 4 boned pork loin chops (or 1 pound boneless)
- 2½ pounds of 93% lean ground turkey
- 1 roast chicken (can accommodate an extra pound of boneless and skinless chicken breast and cook yourself for chicken salad if you wish)
- 1 pound boneless and skinless chicken breast
- 1 ½ pound (4) white fish fillets (such as flounder, fluke, or tilapia)
- 1 pound of wild salmon
Grains *
- 1 small loaf of sliced wholemeal bread
- 1 pack of whole grain rolls, low-calorie rolls (I use Martin’s)
- 1 package (10 inch) low-carb tortillas (such as Tumaros)
- 1 small container of old-fashioned or quick oats
- 1 small pack of seasoned breadcrumbs
- 1 pack of whole wheat spaghetti (I like Delallo)
- 1 packet of dry brown rice (or 8 cups pre-cooked)
- 1 small pack of unbleached all-purpose flour
- 1 small pack of white wholemeal 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
- Regular or reduced sodium soy sauce *
- Steak seasoning (such as Montreal Steak Grill Mates)
- oregano
- cumin
- Light vinaigrette dressing (or make your own using ingredients in the list)
- Dijon mustard
- Yellow mustard
- Ketchup
- sesame oil
- Sriracha or chilli garlic sauce (optional, for serving with fried rice) Cajun seasoning
- Vanilla extract
- Maple syrup
- Smoked peppers
- turmeric
- Curry powder
- cinnamon
- Crushed red pepper flakes
Dairy & Miscellaneous Chilled Items
- 1 18-pack large eggs
- 1 piece of fresh mozzarella
- 1 small fresh parmesan cheese
- 1 small wedge-fresh Pecorino Romano cheese (if desired, 1/3 cup of parmesan in spaghetti can be underlaid with meatballs)
- 1 small box of (salted) butter
- 1 small box of unsalted butter
- 1 small pack of sliced American or Cheddar cheese
- 1 (17.5 oz) tub of 2% Greek yogurt (I like Fage or Stonyfield)
- 1 (16 ounce) tub of nonfat yogurt
- 1 (8 ounce) container of whole milk
- 1 (8 ounce) container of skimmed milk (can add 2 tablespoons of water in spaghetti with meatballs if desired)
- 1 pint of 1% buttermilk
Potted and shaken
- 1 small glass of pesto
- 1 small jar of roasted paprika
- 1 small jar of pickled jalapenos (optional, for bisteces a la Mexicana)
- 1 (32 ounce) carton of chicken broth or low-sodium broth
- 1 (28 ounce) can crushed tomatoes
- 1 (28 oz) can diced dainty tomato
- 1 (4 oz) can or (4.25 oz) tube tomato paste
- 1 (15 ounce) can of black beans
- 1 (15.5 oz) can of chickpeas
- 1 small jar of dill pickles
Frozen
- 1 large bag of mixed berries
- 1 sachet of frozen rice cauliflower
Other dry goods
- 1 small pack of granulated sugar
- 1 small pack of powdered sugar (optional topping for sheet pan pancakes)
- baking powder
- Baking soda
- Hemp and / or chia seeds (optional toppings for smoothie bowl)
* If you wish, you can buy gluten-free
Print shopping list
