Posted May 28, 2021 by 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
Remembrance day! Can you believe that we are almost halfway through this year ???? I can’t, but I’m grateful to those in uniform who made the ultimate sacrifice, and I’m grateful that things are going back to normal! If you love burgers, pasta salads or desserts, you’ve come to the right place to try great recipes! Just a few of my favorites are the super light macaroni salad with tomatoes, the red, white, and blueberry trifle, and the Easy Inside Out Turkey cheeseburger. Skinnytaste meal sets will be available on Home Chef for a limited time through May and June! Get delicious, dietitian-approved recipes with all the ingredients you need right at your door. Just look for my Skinnytaste badge on the menu. Use coupon code: SKIN TASTE for a $ 90 discount (only for new customers)!
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 have shared these free, flexible, 7 day healthy meal plans (you can see my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, 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!
Even if you don’t have the Skinnytaste Meal Planner, now would be a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! 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 designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe 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 many.
And last but not least, this menu is flexible and realistic. There are much 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 (5/31)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Greek pasta salad (5B 5G 5P) and grilled shrimp and scampi skewers (1B 3G 1P)
D: Salsa Verde Burger (7B 7G 7P) and Rainbow Potato Salad (5B 5G 2P)
Total: WW points 18B 24G 15P, calories 1,153 *
TUESDAY (6/1)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Vegetarian tacos with black beans (9B 11G 9P) with coriander, lime and cauliflower rice (1B 1G 1P)
Sums: WW points 19B 22G 19P, calories 995 *
WEDNESDAY (6/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with 8 baby carrots (0B 0G 0P)
Sums: WW points 12B 19G 12P, calories 936 *
THURSDAY (6/3)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Stuffed turkey peppers (5B 5G 3P) and a green salad * (1B 1G 1P)
Sums: WW points 15G 16G 13P, calories 896 *
FRIDAY (6/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and 1 slice of whole grain bread (3B 3G 3P)
L: LEFTOVER stuffed turkey peppers (5B 5G 3P) and a green salad (1B 1G 1P)
D: Lobster Roll Pasta Salad (6B 7G 6P)
Sums: WW points 16B 21G 14P, calories 910 *
SATURDAY (6/5)
B: Banana Pancake Cereal (5B 6G 5P)
L: BLT salad with avocado (5B 5G 5P)
D: DINNER OFF or ORDER
Sums: WW points 10B 11G 10P, calories 469 *
SUNDAY (6/6)
B: Cottage cheese egg and sausage frittata (3B 7G 3P) and 1 cup of cantaloupe (0B 0G 0P)
L: Open tuna melted sandwich (recipe x 2) (4B 5G 4B) with an apple (0B 0G 0P)
D: Grilled pork tenderloin seasoned with cumin (3B 3G 2P) with black beans, avocado, cucumber and tomato salad (2B 3G 2P)
Sums: WW points 12B 18G 11P, calories 900 *
* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
* Green salad contains 7½ cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette. Set aside 1 serving of lettuce for Friday lunch.
* Google Document
Print shopping list
Shopping List
To produce
- 5 medium apples (any variety)
- 2 large bananas
- 1 (12-ounce) container of fresh strawberries
- 2 (6-ounce) containers of fresh berries (your choice)
- ¼ pound of red seedless grapes
- 1 medium cantaloupe
- 1 medium PLUS 5 large lemons
- 4 medium-sized limes
- 1 medium orange pepper
- 1 medium PLUS 3 large red peppers
- 2 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 3 Persian (mini) cucumbers
- 1 large English cucumber (if desired, 3 additional Persian cucumbers can be placed under the Greek pasta salad)
- 1 medium cucumber
- 1 medium-sized cauliflower
- 1 (1 pound) bag of baby carrots
- 2 medium-sized carrots
- 1 small bunch of celery
- 1 medium sized garlic
- 1 large bunch of spring onions
- 1 ½ pounds of multi-colored baby potatoes
- 1 small bunch of fresh coriander
- 1 medium bunch of fresh Italian parsley
- 1 small bunch / container of fresh oregano (optional garnish for Greek pasta salad. Can use another herb if desired)
- 1 small bunch / container of fresh dill
- 1 (1 pound) bag / clam and vegetable mix
- 1 small bunch of baby spinach
- 2 medium-sized heads of romaine lettuce
- 2 dry pints of cherry or grape tomatoes
- 5 Roma tomatoes
- 3 medium-sized, ripe tomatoes
- 1 medium red onion
- 1 small yellow onion
Meat, poultry and fish
- 1 pound peeled and deveined large shrimp
- 1 pound cooked lobster meat (from 1 1/4 pounds [4]whole lobsters or [4-ounce] Tails)
- 1 ¼ pound (4) 93% lean ground beef patties
- 1 pound of 93% lean ground turkey
- 1 2/3 pound (3 large) boneless and skinless chicken breasts
- 1 Italian chicken sausage link
- 1 packet of bacon cut in the middle
- 1 (18 oz) pork tenderloin
Graining *
- 1 (1 pound) packet of small pasta (such as rotini, cavatappi, or bow tie)
- 1 (1 pound) pack of Cavatappi pasta (I like Delallo)
- 1 pack of 100 calories whole grain potato rolls (like Martins)
- 1 loaf of whole wheat bread (I like Dave’s Killer Bread)
- 1 pack of hard corn taco shells (like Old El Paso Stand ‘n Stuff)
- 1 packet of unbleached all-purpose flour
- 1 small packet of dry brown rice (or 1½ cups pre-cooked)
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)
- paprika
- Smoked peppers
- Chili powder
- Garlic powder
- cumin
- oregano
- Red wine vinegar
- Light mayonnaise
- Vanilla extract
- Light vinaigrette dressing (or make yourself using the ingredients in the list)
- Sriracha
- Cayenne pepper
- Crushed red pepper flakes
- Yellow mustard
Dairy products & other chilled items
- 1 (18-pack) large eggs
- 1 (8-ounce) packet of reduced fat pepper Jack cheese (I like Sargento)
- 1 (8-ounce) packet of cut reduced-fat cheddar or American cheese
- 1 (8-ounce) bag of crushed regular or reduced-fat cheddar cheese
- 1 pint of 1% buttermilk
- 1 (16-ounce) can of low-fat cottage cheese (I like Good Culture)
- 1 small piece of feta cheese
- 1 small piece of parmesan cheese
- 1 (6-ounce) container of 2% Greek yogurt
- 1 (6-ounce) container of 0% Greek yogurt
- 1 small pint of whipped cream or container of whipped cream (optional, for banana pancake muesli)
Canned food and jarred
- 2 (4.5-ounce) cans of tuna in water
- 2 (15.5-ounce) cans of black beans
- 1 (15-ounce) can of chickpeas
- 1 (4-ounce) can or (4.25-ounce) tube of tomato paste
- 1 (8-ounce) can of tomato sauce
- 1 medium-sized jar of dill pickle chips
- 1 (32-ounce) carton of low or reduced sodium chicken broth
- 1 small glass of salsa verde
- 1 small glass of pitted Kalamata olives
Other dry goods
- 1 small packet of roasted peeled pistachios (if you buy from the large container, you will need 2 tablespoons)
- 1 packet of pecans or walnuts (if you buy from the large container, you will need 2 tablespoons)
- baking powder
- Colored sprinkles (optional for Banana Pancake Cereal)
Non-food items
* You can buy gluten-free if you wish
Print shopping list
