Posted March 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
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 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 (3/22)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chickpea egg salad (½ recipe) (2B 13G 2P)
D: Hearts of Palm Peanut Noodle Peanut Stir Fry (Recipe x 4) (7B 9G 7P)
Total: WW points 14B 30G 14P, calories 1,039 *
TUESDAY (3/23)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Turkey Enchilada Stuffed Poblano Rellenos (6B 6G 6P) with Arroz Congri (4B 6G 4P)
Total: WW points 17B 33G 17P, calories 1,001 *
WEDNESDAY (3/24)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: Tuna salad endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Turmeric Braised Chicken with Golden Beets and Leek (9B 9G 9P)
Total: WW points 13B 18G 13P, calories 1,076 *
THURSDAY (25.03.)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Minced turkey with potatoes and spring peas (5B 6G 3P) with ¾ cup of brown rice ** (5B 5G 0P)
Total: WW points 16B 21G 9P, calories 877 *
FRIDAY (March 26th)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: LEFTOVER ground turkey with potatoes and spring peas (5B 6G 3P) with ¾ cup of brown rice (5B 5G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)
Total: WW points 20B 25G 13P, calories 950 *
SATURDAY (27.03.)
B: Bell pepper and potato frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: 2 air fryer lobster jalapeno empanadas (10B 10G 10P) and 8 carrot sticks (0B 0G 0P)
D: ORDER!
Total: WW points 11B 15G 10P, calories 561 *
SUNDAY (March 28th)
B: High protein oat wafers (3B 4G 1P) with ¼ cup of chopped strawberries (0B 0G 0P), ½ banana (sliced) (0B 0G 0P), and 1 tablespoon of maple syrup (3B 3G 3P)
L: blood orange salad with gorgonzola, pecans and baby greens (9B 8G 8P)
D: Pork chops with pears and spicy mustard greens (7B 7G 7P) and roasted radishes with onions (1B 1G 1P)
Total: WW points 23B 23G 20P, calories 955 *
* 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.
** Make 1 extra serving of rice for Friday lunch.
* Google Doc
Print shopping list
Shopping List
To produce
- 2 (6 ounce) containers of fresh berries (your choice)
- 1 (12 ounce) container of fresh strawberries
- 2 small bananas
- 2 medium apples (any variety)
- 2 medium-sized, very firm D’Anjou pears
- 1 medium pink grapefruit
- 5 blood oranges
- 5 oranges (each variety)
- 3 medium lemons
- 1 medium lime
- 1 large green pepper
- 1 large red pepper
- 4 large poblano chillies
- 1 medium jalapeno
- 1 piece of fresh ginger
- 2 large heads of garlic
- 1 medium shallot
- 1 pound green onions (can buy additional shallots and sub in toasted radishes if desired)
- 2 medium leeks
- 1 small spring onion
- 1 pound (2 large bunches) of radishes
- 4 golden beets
- 1 pound (about 2 medium) Yukon Gold potatoes
- 1 small bunch of celery
- 4 medium-sized carrots
- 1 medium endive head
- 1 pound broccoli florets
- 1 packet of fresh green peas
- 1 (5 oz) bag / clamshell mixed baby green
- 1 (5 oz) sachet / clamshell baby spinach
- 1 pound chard, mustard greens, or spinach
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh parsley
- 1 small bunch / container of fresh chives
- 1 small bundle / container of fresh sage
- 2 medium-sized tomatoes
- 1 small red onion
- 2 small yellow onions
Meat, poultry and fish
- 4 chicken legs (about 1 pound)
- 4 bone-in chicken thighs (about 1½ pounds)
- 2 pounds of 93% lean ground turkey
- 24 ounces (4) boneless center cut pork chops
- 1 pound peeled deveined jumbo shrimp
- ½ pound of raw lobster meat
Grains *
- 1 packet of dry long grain rice
- 1 packet of dry brown rice (or 3 ¾ cups pre-cooked)
- 1 small wholemeal bread
- 1 packet of Orzo pasta
- 1 small pack of oat flour (can underlay whole oats and grind yourself if desired)
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)
- honey
- Apple cider vinegar (I like Bragg’s)
- Red wine vinegar
- balsamic vinegar
- sesame oil
- Reduced Sodium Soy Sauce *
- sriracha sauce
- Sesame seeds
- cumin
- oregano
- Bay leaves
- Mexican hot chili powder
- Light mayonnaise
- turmeric
- Ground ginger
- Crushed red pepper flakes
- paprika
- Garlic powder
- Vanilla extract
- Pure maple syrup
Dairy & Miscellaneous Chilled Items
- 2 dozen large eggs
- 1 small box of unsalted butter
- 1 (32 ounce) tub of plain fat-free Greek yogurt
- 1 (6 oz) container of 4% fat (full fat) small curd curd
- 1 (4 ounce) pack of Gorgonzola cheese
- 1 small fresh parmesan cheese
- 1 sachet (8 ounces) of shredded Colby Jack mixed cheese
Potted and shaken
- 4 (12 oz) packs of Hearts of Palm Linguini (I like Palmini)
- 1 (15 ounce) can of black beans
- 1 (15 ounce) can chickpeas
- 1 (8 ounce) can PLUS 1 (29 ounce) can of tomato sauce
- 1 small can or glass of Chipotle Chillies in Adobo
- 1 (14.5 ounces) reduced sodium chicken broth
- 1 small glass of peanut or almond butter
- 1 (5 ounces) can of tuna in water
Frozen
Other dry goods
- 1 sachet of halved or chopped pecans
- 1 bag of chopped walnuts
- 1 bottle of white wine
- 1 small pack of granulated sugar (optional for oat waffles)
- baking powder
* If you wish, you can buy gluten-free
Print shopping list
Posted March 19, 2021 by Gina
