Posted June 19, 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
It seems like there has been a heat wave in many areas this past week! How hot was it with you? I was told it was 100 degrees! If you don’t want to heat up the kitchen, check out my salad recipes, grilled recipes like Grilled Bourbon Chicken or Grilled Clams in Foil so as not to heat up your kitchen, but don’t forget your Instant Pot and Slow Cooker either!
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 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 some 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 (6/21)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Pizza Margherita (6B 7G 6P) with green salad * (1B 1G 1P)
Sums: WW points 12B 19G 12P, calories 910 **
TUESDAY (6/22)
B: 2 hard-boiled eggs (0B 4G 0P) and a peach (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Ground turkey pan with zucchini, corn, black beans and tomatoes (4B 6G 4P) with ¾ cup quinoa (5B 5G 0P)
Sums: WW points 14B 22G 9P, calories 1.003 **
WEDNESDAY (23.06.)
B: 1 slice of wholemeal toast (3B 3G 3P) with 1 tbsp peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Italian chopped salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Broccoli beef (7B 7G 7P) with ¾ cup of brown rice (5B 5G 0P)
Sums: WW points 26B 28G 21P, calories 1,080 **
THURSDAY (6/24)
B: 1 slice of wholemeal toast (3B 3G 3P) with 1 tbsp peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Italian chopped salad (8B 8G 8P) with a sliced hard-boiled egg (0B 2G 0P)
D: Honey Balsamic Chicken and Vegetables (4B 5G 4P)
Sums: WW points 18B 21G 18P, calories 874 **
FRIDAY (6/25)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole grain bread (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Honey Balsamic Chicken and Vegetables (4B 5G 4P)
D: Grilled shrimp panzanella skewers # (1B 2G 1P) with lemon, parsley and potato foil packets (3B 3G 1P)
Sums: WW points 12B 18G 10P, calories 901 **
SATURDAY (6/26)
B: Breakfast rolls (4B 6G 4P) with ¼ cup of fresh salsa (0B 0G 0P)
L: ¾ cup of quinoa salad with kale, cranberries and mint (9B 9G 5P) with grilled prawns (0B 1G 0P)
D: ORDER!
Sums: WW points 13B 16G 9P, calories 577 **
SUNDAY (6/27)
B: Savory Cottage Cheese Bowls (Recipe x 4) (3B 3G 3P)
L: Open tuna melted sandwich (recipe x 2) (4B 5G 4P) with a peach (0B 0G 0P)
D: Slow Cooker Pulled Pork (6B 6G 6P) on 1 wholemeal roll (3B 3G 3P) with quick cabbage salad (2B 2G 2P) and ½ corn on the cob (0B 2G 0P)
Sums: WW points 18B 21G 18P, calories 957 **
* Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** This is a guide only, 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.
# Grill an additional 14 ounce (raw) shrimp for Saturday lunch.
* Google Document
Print shopping list
Shopping List
To produce
- 1 medium banana
- 6 medium PLUS 2 large peaches
- 2 medium apples (any variety)
- 1 medium lime
- 1 medium PLUS 1 large lemon
- 1 small (5 ounce) Hass avocado
- 4 medium-sized red peppers
- 1 medium jalapeno
- 1 medium English cucumber
- 4 Persian cucumbers (can replace 1 large English cucumber in cottage cheese bowls if desired)
- 4 medium zucchini (about 2 pounds)
- 1 large broccoli florets head
- 1 pound of asparagus
- 3 large ears of corn
- 1 pound of Baby Red or Yukon Gold Potatoes
- 1 small head of garlic
- 1 (1 inch) piece of fresh ginger
- 2 medium-sized carrots (or 1 small pre-shredded bag)
- 1 small bunch of celery
- 2 large bunches of spring onions
- ½ small head of white cabbage
- 1 small bunch of kale
- 1 (5-ounce) bag / clamshell mixed greens
- 1 small head of romaine lettuce
- 1 medium iceberg lettuce
- 1 small bunch / container of fresh mint
- 1 small bunch / container of fresh basil
- 1 small bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 pound cherry or grape tomatoes
- 3 medium-sized PLUS 1 large vine tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, poultry and fish
- 6 ounces of sliced deli chicken or turkey breast
- 1 ounce genoa salami
- 1 small packet of bacon cut in the middle
- 1 pound of 93% lean ground turkey
- ½ pound of chicken or turkey breakfast sausage
- 1 pound flank steak
- 1 ½ pound thinly sliced boneless and skinless chicken breast cutlets
- 2 pounds of peeled and deveined jumbo shrimp
- 1 (2½ pounds) boneless pork loin roast
Grain*
- 1 loaf of sliced whole grain bread (I like Dave’s Killer Bread)
- 1 (2 ounce) sourdough roll
- 1 pack of 100 calories wholemeal hamburger buns (I like Martins)
- 1 packet of unbleached all-purpose flour
- 1 small packet of dry brown rice (or 3 cups pre-cooked)
- 1 packet of dry tricolor or red quinoa
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)
- White pepper (can subtract black pepper in broccoli beef if desired)
- Regular or light mayonnaise
- Light vinaigrette (or make your own using the ingredients in the list)
- Red wine vinegar
- balsamic vinegar
- Apple Cider Vinegar
- Raw honey
- cumin
- oregano
- Reduced Sodium Soy Sauce *
- sesame oil
- Toasted sesame seeds
- Crushed red pepper flakes
- Hickory liquid smoke
- Garlic powder
- Onion powder
- Cayenne pepper
- Chili powder
- cinnamon
- paprika
Dairy products & other chilled items
- 1 (18-pack) large eggs
- 1 small (8 ounce minimum) 0% plain Greek yogurt (I like Stonyfield or Fage)
- 1 (4-ounce) piece of fresh mozzarella cheese
- 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese
- 1 pack of reduced fat cheddar or American cheese sliced
- 1 (24 oz) can of low-fat cottage cheese (I like good culture)
- 1 small packet of egg roll packaging
- 1 small tub of fresh salsa
Canned food and jarred
- 1 small can of pesto (or do-it-yourself ingredients)
- 1 small glass of unsulphurized molasses
- 1 (4-ounce) can of tomato paste
- 1 (15-ounce) can of tomato sauce
- 1 small can or glass of whole San Marzano tomatoes
- 1 (15-ounce) can of black beans
- 1 (15-ounce) can of chickpeas
- 1 small jar of peanut butter
- 1 small glass of roasted red pepper in water
- 2 (4.5-ounce) cans of tuna in water
Other dry goods
- 1 small packet of brown sugar
- Corn starch (optional, for broccoli beef)
- baking powder
- 1 small packet of roasted peeled pistachios (if you buy from the large container, you will need ¼ cup)
- 1 small pack of dried cranberries (if you buy from the bulk container you will need 1/3 cup)
Non-food items
- Parchment paper
- Wooden or metal skewers
- Sturdy aluminum foil (I like Reynolds Wrap)
* You can buy gluten-free if you wish
Print shopping list
