Posted May 21, 2021 by Gina
A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. The recipes include macros and WW 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 sign up 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 much 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 (5/24)
B: Petite Crustless Quiche * (5B 6G 6P) and 1 cup of strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with 8 baby carrots (0B 0G 0P)
D: Zucchini boats with vegetarian lasagna (7B 8G 7P) with green salad * (1B 1G 1P)
Total: WW points 20B 23G 21P, calories 1,050 **
TUESDAY (5/25)
B: Petite Crustless Quiche * (5B 6G 6P) and an orange (0B 0G 0P)
L: Chickpea and tuna salad (0B 8G 0P) over 1 ½ cups of romaine lettuce (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 Ounce Avocado (1B 1G 1P)
Total: WW points 15B 24G 16P, calories 991 **
WEDNESDAY (5/26)
B: Petite Crustless Quiche * (5B 6G 6P) and 1 cup of strawberries (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with 8 baby carrots (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 Ounce Avocado (1B 1G 1P)
Total: WW points 22B 24G 23P, calories 1,069 **
THURSDAY (5/27)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chickpea and tuna salad (0B 8G 0P) over 1 ½ cups of romaine lettuce (0B 0G 0P)
D: Grilled chicken kabobs with cucumber and yogurt sauce (2B 5G 2P) and quinoa salad with kale, cranberries and mint (6B 6G 3P)
Total: WW points 12B 25G 9P, calories 971 **
FRIDAY (5/28)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER quinoa salad with kale, cranberries and mint (6B 6G 3P) with ½ whole grain pita (2B 2G 2P) and 2 tablespoons of hummus (2B 2G 2P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ½ steamed corn on the cob (0B 2G 0P)
Total: WW points 19B 24G 16P, calories 901 **
SATURDAY (May 29th)
B: Spinach Ricotta Quiche (5B 7G 5P) over 1½ cups of mixed greens (0B 0G 0P)
L: Greek nachos (recipe x 2) (5B 5G 5P) and an apple (0B 0G 0P)
D: ORDER!
Total: WW points 10B 12G 10P, calories 508 **
SUNDAY (May 30th)
B: LEFTOVER spinach ricotta quiche (5B 7G 5P) with an orange (0B 0G 0P)
L: Grilled pesto shrimp skewers (3B 3G 3P) and macaroni salad with tomatoes (4B 4G 4P)
D: Juicy turkey burgers with zucchini (3B 3G 3P) on a wholemeal roll (4B 4G 4P) with watermelon and feta salad (2B 2G 2P)
Total: WW points 21B 23G 21P, calories 968 **
* Freeze any quiche that you / your family will not eat. Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
** 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
- 5 medium oranges
- 4 medium apples (any variety)
- 1 large watermelon
- 1 (12 ounce) container of strawberries
- 2 medium plus 1 large lemon
- 2 large red peppers
- 1 large garlic
- 2 ears of medium size
- 2 large cucumbers
- 3 ½ pounds (about 6 medium) zucchini
- 1 medium yellow pumpkin
- 2 medium Hass avocados
- 1 small bag of baby carrots
- 1 large headed romaine lettuce (some leaves for Iceberg in Turkey Club)
- 1 small pile of kale
- 1 (10 oz) bag / clamshell mix green
- 1 (5 oz) bag / clamshell baby rocket
- 1 (5 oz) sachet / clamshell baby spinach
- 1 small spring onion
- 1 large bundle / container of fresh basil
- 1 small bunch / container of fresh dill
- 1 medium bundle / container of fresh mint
- 1 (1 pound) container of grape or cherry tomatoes
- 4 medium-ripe tomatoes
- 2 medium plum tomatoes
- 1 small red onion
- 1 small PLUS 1 medium yellow onion
Meat, poultry and fish
- 1 packet of turkey kielbasa (you will need 12 ounces)
- 1 packet of bacon in the middle
- 6 ounce thinly sliced deli turkey (I like boars head)
- 2 pounds of 93% lean ground beef
- 1 pound of 93% lean ground turkey
- 1 ½ pounds of boneless, skinless chicken breasts or thighs
- 2 ½ pounds of peeled and deveined jumbo prawns
Grains *
- 1 small pack of unbleached all-purpose flour
- 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 pack of small whole grain pitas
- 1 large pack of crispy corn taco shells (you will need 16)
- 1 small pack of dry tricolor or red quinoa
- 1 small pack of seasoned wholemeal bread crumbs
- 1 pack of wholemeal hamburger buns
- 1 pack of elbow noodles (macaroni)
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
- Light vinaigrette (or make your own using ingredients in the list)
- Red wine vinegar
- White wine vinegar
- cumin
- Chilli powder
- paprika
- oregano
- Bay leaves
- Hot sauce (optional for avocado toast)
- Za’atar (can add 2 teaspoons of oregano in chicken kabobs, if desired)
- Cajun or Creole spices
- Garlic powder
Dairy & Miscellaneous Chilled Items
- 2 dozen large eggs
- 1 package (9 inch) deep bowl cake crust
- 1 sachet (8 ounces) of grated cheddar cheese
- 1 sachet (8 ounces) of shredded partially-skimmed mozzarella
- 1 (15 ounce) tub of partial skimmed milk cheese
- 1 large piece of fresh Parmigiano Reggiano cheese
- 1 (8 ounce) container of skimmed milk
- 1 (6 ounce) container of plain low-fat yogurt
- 1 pack of crumbled feta cheese
- 1 pack of hummus (any variety)
C.anned and jarred
- 1 (2.5 oz) can of sliced black olives
- 1 small glass cap
- 1 (6 oz) can of tuna (I like American tuna)
- 2 (15 ounce) cans of chickpeas
- 1 (8 ounce) can of tomato sauce
- 1 (15 oz) can of shredded tomatoes (I like tuttorosso)
Other dry goods
- 1 small pack of dried cranberries (1/3 cup when buying from the bulk container)
Non-food items
* If you wish, you can buy gluten-free
Print shopping list
