7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and Weight Watchers points.
7-Day Healthy Meal Plan (April 17-23)
Looking for quick lunch ideas? Try the tuna sandwich with avocado or the air fryer salmon fish sandwich. Want to prepare a meal? Check out my Honey Sriracha Chicken and Broccoli Meal Prep Bowl and my Tofu Poke Bowl.
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The ultimate skinny-taste meal planner
Get Skinnytaste’s Ultimate Meal Planner! The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Buy the Skinnytaste meal planner here.
About WW points
If you’ve been following Weight Watchers, all the recipes here have been updated to reflect the new stuff. weight watchers program, Points will appear below the recipe title.of ww button with a recipe card weight watchers website You can see the recipe builder used to determine these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare for you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook my participation Skinny Taste Facebook Community Join a place where people share pictures of the recipes they’re making hereI love all the ideas you guys share!who want to ride mail listyou can subscribe here Never miss a meal plan.
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (4/17)
B: Overnight Oats
L: Tuna sandwich with 8 avocados and baby carrots
D: Spicy Gochujang Tofu Rice Bowl (recipe x 2)
Total Calories: 984*
Tuesday (4/18)
B: Overnight Oats
L: Tuna sandwich with 8 avocados and baby carrots
D: Slow Cooker Chicken Tacos with Coriander Lime Cauliflower Rice
Total Calories: 1,046*
Wednesday (4/19)
B: Scrambled eggs and cottage cheese (½ recipe), 1 oz avocado and orange
L: Tuna sandwich with 8 avocados and baby carrots
D: Sloppy Joe on Whole Wheat Bread with Green Salad**
Total Calories: 915*
Thursday (4/20)
B: Scrambled eggs and cottage cheese (½ recipe), 1 oz avocado and orange
L: Leftover Sloppy Joe Recipe on Whole Wheat Bread with Green Salad
D: One-pan roasted potatoes, sausage, and green peppers
Total Calories: 965*
Friday (4/21)
B: Green smoothie bowl
L: leftover sloppy joe with whole wheat bread and green salad
D: Gochujang-crusted salmon with 3/4 cup brown rice and wilted spinach with garlic oil
Total Calories: 1,195*
Saturday (4/22)
B: 1 cup of asparagus frittata with mixed berries
L: Chicken and lentil soup, whole grain rolls
D: Eating out
Total Calories: 680*
Sunday (4/23)
B: Banana Nut Protein Oats (Recipe x 4)
L: Leftover chicken and lentil soup with whole grain rolls
D: Best Turkey Meatloaf and Garlic Roasted Cauliflower
Total Calories: 1,130*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a calculator to help you estimate your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Green salad includes 9 cups mixed greens, 3 scallions, tomatoes, carrots, cucumbers, chickpeas, and 6 tablespoons light vinaigrette. Serves 2 for Thursday/Friday lunch (with dressing on the side) is set aside.
Shopping list
production
- 7 medium bananas
- 1 (12 oz) container of fresh strawberries
- 1 pint of dried blueberries
- 1 (6 oz.) container of fresh raspberries
- 1 (6 oz.) container of fresh blackberries
- 2 mangoes (diced and 1 cup frozen)
- 3 medium limes
- 2 medium oranges (any kind)
- 1 medium (6 oz) and 1 large (7 oz) hass avocado
- 2 medium head garlic cloves
- 1 large shallot
- 1 piece of ginger (2 inches)
- 1 small pack alfalfa or broccoli sprouts
- 4 ounces mushrooms
- 1 ½ pounds (3 large) russet or new potatoes
- 2 medium head cauliflower
- ½ pound asparagus
- 1 cucumber
- 1 medium and 1 large red bell pepper
- 1 bunch celery
- 1 small and 2 large carrots
- 1 bag of baby carrots (1 lb)
- 1 sachet tricolor coleslaw mix
- 1/2 purple cabbage (you can add 1 cup chopped romaine lettuce to the chicken taco if you prefer)
- 2 medium bunches of green onions
- 1 (1 lb) plus 1 (5 oz) bag/clamshell of fresh spinach
- 1 (10 oz) bag/clamshell mix green
- 1 small head of romaine lettuce
- 1 bunch of fresh coriander
- 1 bunch/container of fresh thyme
- 2 medium tomatoes and 1 large tomato
- 1 red onion
- 3 small and 2 medium yellow onions
meat, poultry, fish
- 1 ½ pounds boneless, skinless chicken breast
- 3/4 lb boneless, skinless chicken thighs
- 1 1/3 pounds 93% or 99% lean turkey meat
- 93% lean ground beef sirloin 1 ¼ lb
- 1 pound Italian chicken sausage
- 1 pound (4) wild salmon fillets
Cereals*
- 1 small pack of quick oats
- 1 loaf sliced whole grain bread or sourdough bread
- 1 pack whole grain hamburger
- 1 package of small whole grain rolls
- 1 medium-packed corn tortilla (you need 12)
- 1 dry brown rice (or 5 cups cooked)
- 1 pack of seasoned white or whole wheat bread crumbs (I like 4C)
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like diamond crystal)
- pepper grinder (or raw pepper)
- cinnamon
- light mayonnaise
- red wine vinegar
- gochujang
- Reduced salt soy sauce※
- vinegar
- toasted sesame oil
- black sesame
- Honey
- adobo seasoning
- garlic powder
- cumin
- steak seasoning or seasoning salt
- Worcestershire sauce
- light vinaigrette (or make your own with ingredients from the list)
- rosemary (you can add a teaspoon of oregano to roast potatoes, sausages, and peppers if desired)
- sweet sake
- oregano
- ground annatto or Spanish paprika
- Maple syrup
- ketchup
- marjoram
Dairy products and other refrigerated products
- a dozen large eggs
- 1 pint of liquid egg white
- 2 bags of firm tofu (14 oz)
- 1 (6 oz) container 2% cottage cheese (I like Good Culture)
- 1 (6 oz) container of plain yogurt
- 1 small bottle of non-dairy protein milk (such as Ripple).
- smoothie bowl (optional)
- 1 bottle of unsweetened almond milk (8 ounces)
- 1 small box of butter
- 1 pecorino romano cheese
- 1 piece of Asiago cheese
- 1 finely chopped partially skimmed Swiss cheese (small block or bag)
canned and bottled
- 1 (5 oz) albacore or light tuna boiled in water
- 1 small bottle thick mild or medium salsa
- 1 can (15 ounces) chickpeas
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 (29 oz) can of tomato sauce
- Better than 1 jar bouillon chicken base
Other dry matter
- 1 small package of chia seeds (if buying from a bulk bin, you will need 1 tablespoon)
- 1 pecan nut, halved (you’ll need 2 tablespoons if buying from bulk bin)
- 1 walnut (you’ll need about 1/4 cup if buying from small packs)
- 1 unsweetened coconut flakes (2 tablespoons required for bulk purchases)
- 1 small packet of granulated sugar
- 1 monk fruit sweetener or stevia (can be subbed with honey or maple syrup overnight)
- oats if desired)
- 1 (1-pound) package of dried green lentils
- 4 (11 oz) Cartons of Liquid Vanilla Protein Shake (I like Orgain)
*Gluten-free available for purchase if desired
