Posted February 19, 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
I am ABOUT cold and snow as I know many of you are too! I want to send my prayers and thoughts to those who have had such a hard time this week with weather, power outages and water shortages. My light at the end of the tunnel is that Lent has begun. In my eyes this means that Easter is just around the corner and spring is coming !!! For those of you who watch, check out my Lent friendly recipes.
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 eat 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 register 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 a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. 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 helps me decide if I should keep sharing them!
MONDAY (2/22)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Fettuccini with Wintergreen and Poached Egg (Recipe x 2) (5B 7G 5P)
Total: WW points 9B 15G 9P, calories 889 *
TUESDAY (2/23)
B: Overnight oats in a glass (5B 5G 3P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Cuban Style Black Beans by Delicioso (Recipe x 2) (1B 3G 1P)
Total: WW points 19B 21G 17P, calories 1,041 *
WEDNESDAY (2/24)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Cuban Style Black Beans by Delicioso (Recipe x 2) (1B 3G 1P)
Total: WW points 14B 20G 14P, calories 1,043 *
THURSDAY (February 25th)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Peanut braised chicken breast (5B 7G 5P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 16B 23G 11P, calories 993 *
FRIDAY (2/26)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Air fryer salmon with maple soy glaze (2B 7G 2P) with roasted asparagus (0B 0G 0P) and cauliflower fried rice (1B 2G 1P)
Total: WW points 9B 20G 9P, calories 890 *
SATURDAY (02/27)
B: Cottage cheese egg and sausage frittata (3B 7G 3P) and an orange (0B 0G 0P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: ORDER!
Total: WW points 11B 15G 11P, calories 655 *
SUNDAY (02/28)
B: Baked oatmeal with blueberries and bananas (6B 6G 4P)
L: Creamy Roasted Cauliflower Soup (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Korean grilled chicken breast (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P) and sliced cucumber (0B 0G 0P)
Total: WW points 22B 23G 15P, calories 903 *
* 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 a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
* Google Doc
Print shopping list
Shopping List
To produce
- 2 medium apples (any variety)
- 3 medium-sized bananas
- 1 dry pint of fresh blueberries
- 7 medium oranges
- 1 small lemon
- 2 medium-sized limes
- 1 medium Hass avocado
- 2 medium red peppers
- 1 pound of fresh asparagus
- 1 medium PLUS 1 large head cauliflower (can be “ripened” under 1½ pounds for medium head if desired)
- 3 medium-sized Persian (mini) cucumbers
- 1 large English cucumber
- 1 small pack of alfalfa sprouts
- 2 medium sized cloves of garlic
- 1 piece of fresh ginger
- 1 small bunch of celery
- 1 medium-sized carrot
- 2 medium-sized spring onions
- 1 small container / bunch of chives
- 1 small bundle / container of fresh thyme
- 1 small bundle of fresh coriander
- 1 medium romaine lettuce
- 2 large grapes of wintergreen such as Swiss chard, escarole, spinach or kale (can be hung under half a pound if desired)
- 1 small bundle / bag of baby spinach
- ½ small head of red cabbage
- 1 pound cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium ripe tomato
- 1 medium red onion
- 2 small PLUS 2 medium yellow onions
Meat, poultry and fish
- 2 ½ pounds (2 large plus 4 small) boneless and skinless chicken breasts
- 2 pounds of 93% lean ground beef
- 1 link Italian chicken sausage
- 6 ounces pastrami or corned beef
- 1 ½ pound (4) wild salmon fillets
Grains *
- 1 small loaf of sliced wholemeal bread
- ½ pound egg fettuccini
- 1 small pack of oatmeal
- 1 large pack of crispy corn taco shells (you will need 16)
- 1 packet of dry brown rice (or 6 cups pre-cooked)
- 1 small pack of unbleached all-purpose flour
- 1 (8 ounce) multigrain baguette
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
- Red wine vinegar
- NuNaturals Liquid Vanilla Stevia (or sweetener of your choice)
- cinnamon
- cumin
- Chilli powder
- paprika
- oregano
- Thyme (can add 1 teaspoon fresh to cauliflower soup, if desired)
- Bay leaves
- Unfiltered Apple Cider Vinegar (Can add 1 tablespoon of lemon juice to chickpea salad if desired)
- sriracha sauce
- sesame oil
- Sesame seeds
- Crushed red pepper flakes (optional for Korean chicken)
- Reduced Sodium Soy Sauce *
- Pure maple syrup
- Ketchup
- Worcester sauce
- Onion powder
- Honey or agave
- Vanilla extract
Dairy & Miscellaneous Chilled Items
- 2 dozen large eggs
- 1 small box of unsalted butter
- 1 (16 ounce) tub of low-fat cottage cheese (I like good culture)
- 1 small block of low-fat Swiss cheese (I like Jarlsberg)
- 1 sachet (8 ounces) of grated cheddar cheese
- 1 small wedge-fresh Pecorino Romano or Parmesan
- 1 (8 ounce) container of skimmed milk
- 1 pint of whole milk
- 1 (8 ounce) container of unsweetened almond milk
- 1 packet / glass of sauerkraut
- 1 small pack of egg roll packaging
Potted and shaken
- 1 (5 oz) can of tuna in water
- 1 (8 ounce) can of tomato sauce
- 2 (15 ounce) cans of black beans
- 1 (15 ounce) can chickpeas
- 1 small jar of natural peanut butter
- 1 small glass of horseradish
- 1 (32 ounce) carton of vegetable broth
- 1 small glass of unsweetened apple sauce
Frozen
- 1 packet of peas and carrots
Other dry goods
- 1 small pack of chia seeds (if you buy from the large container, you will need half a tablespoon)
- 1 small pack of roasted peeled pistachios (you need 2 tablespoons when buying from the large container)
- 1 small pack of chopped pecans or walnuts (if you buy from the large container, you will need 5 tablespoons)
- 1 small pack of light brown sugar
- baking powder
* If you wish, you can buy gluten-free
Print shopping list
Posted February 19, 2021 by Gina
