Posted March 26, 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 move 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 (March 29th)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Greek chickpea salad (6B 6G 6P)
D: Carrot and ginger soup (3B 3G 3P) with grilled cheese * (8B 8G 8P)
Total: WW points 24B 24G 24P, calories 917 **
TUESDAY (March 30th)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of chopped pineapple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Coriander, lime and fish tacos (6B 6G 6P) with Mexican cauliflower rice (1B 1G 1P)
Total: WW points 13B 17G 13P, calories 886 **
WEDNESDAY (March 31st)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Greek chickpea salad (6B 6G 6P)
D: Stew Chicken and Artichoke Cavatappi (6B 8G 6P)
Total: WW points 19B 21G 19P, calories 980 **
THURSDAY (4/1)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of chopped pineapple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Carne en Bistec (4B 4G 5P) with avocado salad with citrus vinaigrette (4B 4G 4P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 19B 23G 15P, calories 1,042 **
FRIDAY (4/2)
B: Open omelette with avocado and pico de gallo (1B 3G 1P)
L: LEFTOVER Carne en Bistec (4B 4G 5P) with ¾ cup of brown rice (5B 5G 0P)
D: Pan Shrimp Oreganata leaf (3B 5G 3P) with broccoli and orzo (4B 4G 4P)
Total: WW points 17B 21G 13P, calories 984 *
SATURDAY (4/3)
B: Hot Cross Buns (7B 8G 7P)
L: Crustless ham and cheese quiche (5B 6G 5P) with an orange (0B 0G 0P)
D: ORDER!
Total: WW points 12B 14G 12P, calories 507 **
SUNDAY (4/4)
B: Cacio e Pepe Frittata with Cauliflower and Lemon Yogurt (4B 8G 4P) with 1 cup of mixed berries (0B 0G 0P)
L: Cream of asparagus soup (1B 1G 1P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Roast leg of lamb boneless (6B 6G 6P), layered potato cups with spring herbs and leek (5B 5G 2P) and
Beans with Garlic and Oil (2B 2G 2P)
Total: WW points 21B 25G 18P, calories 1,055 **
* Grilled cheese includes 2 thinly sliced whole grain breads and 1 ounce of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
* Google Doc
Print shopping list
Shopping List
To produce
- 1 small banana
- 4 medium sized umbilical oranges
- 1 (12 ounce) container of fresh strawberries
- 2 (6 ounce) containers of fresh berries (your choice)
- 6 medium lemons
- 6 medium-sized limes
- 1 small fresh pineapple
- 2 medium Hass avocados
- 4 Persian (mini) cucumbers
- 1 medium cucumber
- 1 medium green pepper
- 3 medium jalapenos
- 3 medium-sized garlic cloves
- 1 piece of fresh ginger
- 2 pounds of fresh asparagus
- 1 pound of fresh green beans
- 1 pound broccoli florets
- 1 small PLUS 1 cauliflower with a medium head (can “irritate” 4 cups with a medium head if necessary)
- 2 pounds of Yukon gold potatoes
- 1 pound baby carrots
- 4 medium leeks
- ½ small head of purple cabbage
- ¼ pound of fresh kale
- 1 (5 oz) bag / clamshell baby rocket
- 1 (5 oz) bag / clamshell mixed baby green
- 1 small bundle / container of fresh oregano
- 1 small bunch / container of fresh rosemary
- 1 small bundle / container of fresh thyme
- 1 small bunch / container of fresh chives
- 1 small bundle of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 dry pint grape or cherry tomato
- 7 medium-ripe ripe tomatoes
- 2 medium plum tomatoes
- 1 small red onion
- 2 small PLUS 3 medium yellow onions
- 1 large white onion
Meat, poultry and fish
- 1 pound boneless, skinless chicken tender
- 1 pound of flounder or tilapia
- 1 ½ pound sirloin steak
- 2 pounds of jumbo or colossal prawns
- 9 ounces ham steak
- 1 (3½ to 4 pound) leg of lamb boneless
Grains *
- 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer)
- 1 (8 ounce) multigrain baguette
- 1 small pack of corn tortillas (you need 8)
- 1 pack of Cavatappi pasta
- 1 pack of barley noodles
- 1 small pack of whole grain bread crumbs
- 1 packet of dry brown rice (or 3 cups pre-cooked)
- 1 small pack of unbleached all-purpose or whole wheat flour
Spices and spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get yourself a misto oil mister)
- Kosher salt (I like diamond crystal)
- Pepper mill (or fresh peppercorns)
- Ground ginger
- cinnamon
- Pure maple syrup
- cumin
- Smoked peppers
- Cayenne pepper
- Garlic powder
- Crushed red pepper flakes
- oregano
- nutmeg
- Dijon mustard
Dairy & Miscellaneous Chilled Items
- 2 dozen large eggs
- 1 (8 ounce) container half and half
- 1 (8 ounce) bottle of 2% milk
- 1 bottle of unsweetened almond milk
- 1 small box of unsalted butter
- 1 medium-fast fresh Pecorino Romano cheese
- 1 small fresh parmesan cheese (optional for Chicken Cavatappi)
- 1 (4 ounce) piece of fresh feta cheese
- 1 small tub of low-fat sour cream
- 1 small tub / pack of garlic, herb and cheese spread (such as alouette, boursin or goat cheese)
- 1 (17.5 ounce) container of nonfat Greek yogurt (I like Fage or Stonyfield Farms)
- 1 (32 ounce) container of whole milk yogurt
- 1 small piece of Swiss cheese
- ¼ pound (4 thick slices) of cheddar cheese
Potted and shaken
- 1 small glass of peanut or almond butter
- 1 (15 ounce) can chickpeas
- 1 small glass of Kalamata or Gaeta olives
- 1 (14.5 oz) glass of quartered artichoke hearts
- 1 pack of sun-dried julienne-cut tomatoes (not in oil)
- 1 (32 ounce) carton of reduced sodium vegetable broth
- 1 (48 ounce) carton of reduced sodium chicken broth
- 1 (4 oz) can or (4.5 oz) tube of tomato paste
Frozen
Other dry goods
- Optional smoothie bowl toppings: almond slices, chia or flaxseed
- 1 bottle of dry white wine
- baking powder
- 1 packet of raw sugar
- 1 small pack of raisins (if you buy from the large container, you will need 3 tablespoons)
- 1 packet of powdered sugar
Non-food items
* If you wish, you can buy gluten-free
Print shopping list
Posted March 26, 2021 by Gina
