Posted July 2, 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
Lazy summer days !!! I love her – I don’t have that often, but when I do I like to spend time on the beach or by the pool. Make these days lighter by making lunch with a hearty cottage cheese bowl or low yolk egg salad earlier in the week when you relax at home, or try my turkey and avocado BLT Roll Ups for an easy, portable Having lunch.
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 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 lots of them.
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 (7/5)
B: Hearty cottage cheese bowls (3B 3G 3P)
L: Turkey club (7B 8G 7B) and 8 baby carrots (0B 0G 0P)
D: Greek Mac and Cheese (10B 10G 7P)
Sums: WW points 20B 21G 17P, calories 941 *
TUESDAY (7/6)
B: Hearty cottage cheese bowls (3B 3G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Mexican Adobo Rubbed Grilled Pork Fillet (2B 2G 2P) with coriander, lime and cauliflower rice (1B 1G 1P) and avocado salad with citrus vinaigrette (4B 4G 4P)
Sums: WW points 20B 20G 17P, calories 977 *
WEDNESDAY (7/7)
B: Hearty cottage cheese bowls (3B 3G 3P)
L: Italian tuna and rice salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Foil package cheese sausage and paprika (5B 5G 5P) with quick cabbage salad (2B 2G 2P) and 2 ounces multigrain baguette (3B 3G 3P)
Sums: WW points 17B 18G 16P, calories 988 *
THURSDAY (7/8)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Italian tuna and rice salad (½ recipe) (4B 5G 3P) and an apple (0B 0G 0P)
D: Stuffed turkey peppers (5B 5G 3P) with green salad ** (1B 1G 1P)
Sums: WW points 15B 19G 12P, calories 907 *
FRIDAY (7/9)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER filled turkey peppers (5B 5G 3P) with green salad * (1B 1G 1P)
D: Healthy Cod Tacos (5B 7G 5P) with quick and delicious Cuban-style black beans (1B 3G 1P)
Total: WW points 17B 24G 15P, calories 1,035 *
SATURDAY (7/10)
B: Breakfast BLT Salad (Recipe x 2) (4B 6G 4P)
L: Chicken Parmesan Rolls # (5B 8G 5P)
D: DINNER OR ORDER!
Sums: WW points 9B 14G 9P, calories 551 *
SUNDAY (November 7th)
B: Filled bagel balls (5B 6G 5P) with 1 cup of mixed berries (0B 0G 0P)
L: 2 servings of mixed baby greens and rocket with black berries and pecans (8B 10G 8P)
D: Korean grilled chicken breast (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P) and grilled asparagus (0B 0G 0P)
Sums: WW points 20B 24G 15P, calories 936 *
* 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 7 ½ cups of romaine lettuce, 3 shallots, ½ cup each: tomatoes, cucumbers, carrots, chickpeas and 5 tablespoons of light vinaigrette. Set aside one serving for Friday lunch.
# Double batter recipe (increase baking powder by ½ teaspoon in the second batch) for Sunday breakfast
* Google Document
Print shopping list
Shopping List
To produce
- 2 medium apples (any variety)
- 1 medium marine orange
- 5 medium-sized limes
- 1 medium lemon
- 1 (12-ounce) container of fresh strawberries
- 2 (6-ounce) containers of fresh berries (your choice)
- 1 (6-ounce) container of fresh blackberries
- 1 large head of garlic
- 1 (2 inch) piece of fresh ginger
- 4 Persian cucumbers
- 1 medium cucumber
- 1 medium-sized cauliflower
- 1 pound of asparagus
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 5 medium PLUS 3 large red peppers
- 1 large bunch of spring onions
- 1 small bag of baby carrots
- 1 small bag of grated carrots (can be placed under ¼ cup of julienned baby carrots in fish tacos, if desired)
- 1 small head of white cabbage
- ½ small head of purple cabbage (can replace all white cabbage in fish tacos, if desired)
- 2 large bundles of Lacinato kale
- 1 large romaine lettuce (keep 1 sheet and saucer for Iceberg in Turkey Club)
- 1 (5-ounce) bag / clamshell baby spinach
- 1 (5-ounce) sachet / clam baby rocket
- 1 (5-ounce) bag / clamshell mixed baby greens green
- 1 small bunch / container of chives
- 1 small bunch of fresh Italian parsley
- 1 large bunch of fresh coriander
- 1 pound PLUS 1 dry pint of cherry or grape tomatoes
- 2 medium-sized vine tomatoes
- 1 large red onion
- 3 medium-sized yellow onions
Meat, poultry and fish
- 1 packet of bacon cut in the middle
- 3 ounce thinly sliced deli turkey breast (I like Boar’s Head)
- 1 (18 oz) pork tenderloin
- 4 sweet or spicy Italian chicken sausage links
- 1 pound of 93% lean ground turkey
- 1 pound (4) firm, skinless white fish fillets (such as cod, snapper, or mahi mahi)
- 1 ¾ pound boneless and skinless chicken breast
Grain*
- 1 small packet of dry brown rice (or 5 cups pre-cooked)
- 1 packet of unbleached all-purpose or white wholemeal flour
- 1 packet of corn tortillas (you need 8)
- 1 (8-ounce) multigrain baguette
- 1 pack of whole wheat pasta (I like Dellallo)
- 1 loaf of thinly sliced wholemeal bread (can be placed under a small wholemeal bun in the Turkey Club if desired)
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)
- Crushed paprika flakes (optional, for Korean chicken)
- sesame oil
- Reduced Sodium Soy Sauce *
- Champagne vinegar
- Red wine vinegar
- Apple Cider Vinegar
- Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Sesame seeds
- oregano
- basil
- Bay leaves
- Chili-lime seasoning (like Tajin Classic)
- Light mayonnaise
- Garlic powder
- honey
- ground cumin
- Cumin seeds
- Coriander seeds
- Fennel seeds
- Mustard seeds
- Onion powder
- Sweet Spanish pepper
- Light vinaigrette (or make your own using the ingredients in the list)
- Marjoram or thyme
Dairy products & other chilled items
- ½ dozen large eggs
- 1 small box of unsalted butter
- 1 can of reduced-fat cream cheese
- 1 (16-ounce) PLUS 1 (5.3-ounce) container of low-fat cottage cheese (I like Good Culture)
- 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese
- 1 (8-ounce) bag of shredded reduced-fat cheddar cheese
- 1 pint of low-fat milk
- 1 (6-ounce) container of crumbled feta cheese
- 1 (32-ounce) tub of non-fat plain Greek yogurt (I like Stonyfield)
C.Anne and Jarred
- 1 small glass of pitted Kalamata olives
- 1 small glass of capers
- 1 (4-ounce) can of high quality Italian yellowfin tuna in oil
- 1 small can of sliced black olives
- 1 glass of marinara sauce
- 1 (15-ounce) can of chickpeas
- 1 (15-ounce) can of black beans
- 1 small glass of unsweetened applesauce
- 1 (8-ounce) can of tomato sauce
- 1 (15-ounce) can low-sodium chicken broth
Frozen
- 1 packet of mixed classic vegetables
Other dry goods
- baking powder
- 1 small packet of light brown sugar
- 1 medium pack of pecan halves
- 1 small packet of chopped walnuts (if you wish, you can add berries to 2 tablespoons of pecans in Greek yogurt)
- 1 small packet of roasted clam pistachios (if you buy from the large container, you will need 3 tablespoons)
- 1 dried pasilla chilli
- 1 dried ancho chilli
Non-food items
- Aluminum foil (I like Reynolds Wrap)
* You can buy gluten-free if you wish
Print shopping list
