7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.
7 days healthy meal plan
So who else likes tossing ingredients into a pot in the morning and taking home a ready meal after work?? My favorite slow cooker recipes include slow cooker pernil (you can make multiple meals), slow cooker minestrone soup, Madison’s favorite tacos, or my Crock Pot Chicken a la Criolla. what’s your favourite?
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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
All recipe points updated with new WW program, Points are displayed below the recipe title.I ww button On the recipe card, clicking it takes you to the Weight Watchers website. Here you can see the recipe builder used to determine those points and add them to your day (US only, account login required). 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 (2/20)
B: High protein egg white muffin, 1 sliced whole grain toast, 2 teaspoons butter, 1 orange
L: mayorest tuna pasta salad
D: Broccolini, tomato and chickpea feta sheet pan with 3/4 cup quinoa
Total Calories: 1,155*
Tuesday (2/21)
B: High protein egg white muffin, 1 sliced whole grain toast, 2 teaspoons butter, 1 orange
L: mayorest tuna pasta salad
D: Turkey Taco Spaghetti Squash Boat and Avocado Salad with Citrus Vinaigrette
Total Calories: 1,007*
Wednesday (2/22)
B: High protein egg white muffin, 1 sliced whole grain toast, 2 teaspoons butter, 1 orange
L: Leftover turkey taco spaghetti squash boat with 2 oz avocado
D: Chicken Tenders with Parmesan Garlic Butter Mushrooms
Total Calories: 1,140*
Thursday (2/23)
B: High protein egg white muffin, 1 sliced whole grain toast, 2 teaspoons butter, 1 orange
L: Leftover turkey taco spaghetti squash boat with 2 oz avocado
D: Pepper stuffed turkey and green salad**
Total Calories: 982*
Friday (2/24)
B: Overnight oats in a jar
L: Leftover turkey stuffed peppers and leftover green salad
D: Grilled fish with tomato-caper sauce, 3/4 cup brown rice and roasted Parmesan kidney beans
Total Calories: 1,040*
Saturday (2/25)
B: Greek yogurt with berries, nuts and honey (4 recipes)
L: chicken and lentil soup
D: Eating out
Total Calories: 513*
Sunday (2/26)
B: Crustless potato jalapeno quiche with ½ cup low-fat cottage cheese
L: Leftover chicken and lentil soup
D: Airfryer breaded cubed steak, served with Puerto Rican beans and ½ cup brown rice
Total Calories: 1,121*
*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 8 cups mixed greens, 2 scallions, tomatoes, carrots, cucumbers, chickpeas, and 5 tablespoons light vinaigrette.For Friday lunch, with 1 tablespoon dressing on the side. Set aside 1 serving.
If necessary, make 3 extra cups of rice for Friday dinner.
Shopping list
production
- 5 medium oranges (at least 1 navel)
- 5 medium limes
- 1 medium lemon
- 1 medium banana
- 1 (6 oz) container of blueberries
- 2 (6 oz) containers of berries (optional)
- 1 small (5 oz) and 1 medium (6 oz) hass avocado
- 4 large red peppers (reserve 2 tablespoons for the spaghetti squash boat)
- 2 small jalapenos
- 1 medium cubanelle or banana pepper
- 1 large clove of garlic
- 2 medium shallots
- 3 small spaghetti squash
- 2 bunches of broccoli (about 1 lb)
- 1 pound whole crimini or baby bella mushrooms
- ¾ pound green beans
- 2 medium cucumbers
- Yukon Gold Potatoes 1 small (5 oz) and 1 medium (8 oz)
- 1 large carrot
- 1 crown broccoli floret
- 1 bunch green onions
- 1 bunch of fresh coriander
- 1 bunch of fresh Italian parsley
- 1 bunch/container of fresh basil
- 1 (5 oz) container of baby arugula
- 1 (1 lb) container mix green
- 1 dry pint of heirloom cherry tomatoes
- 5 medium ripe tomatoes
- 2 red onions
- 3 small yellow onions
meat, poultry, fish
- 1 (8-ounce) package of uncured turkey bacon (such as Applegate)
- 2 lbs 93% lean turkey meat
- 1 1/2 pounds (12) boneless skinless chicken breast fillets
- 3/4 lb (3) boneless and skinless chicken thighs
- 1 ½ lb (4) fillets of fish, such as tilapia, flounder, or grouper
- 1 pound (4 pieces) diced steak
Cereals*
- 1 medium bag of dry brown rice (or 7 ½ cups cooked)
- 1 packet of dried quinoa (or 3 cups cooked)
- 1 packet of seasoned bread crumbs
- 1 small pack of quick oats
- 1 pack of whole wheat pasta
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
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 peppercorns)
- garlic powder
- adobo seasoning
- red wine vinegar
- Crushed red pepper flakes (optional, for sheet pan-fried feta cheese)
- cumin
- Chili powder
- paprika
- smoked paprika
- oregano
- light vinaigrette (or make your own with ingredients from the list)
- cinnamon
- Honey
- sazon
- bay leaves
Dairy products and other refrigerated products
- 1 (16 oz) carton of egg whites
- a dozen large eggs
- 1 small box butter
- 1 (32 oz) container of low-fat cottage cheese (I like Good Culture)
- 1 (32 oz) container of non-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8 oz.) bag of shredded regular or reduced-fat sharp cheddar cheese
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 bag (8 oz) shredded pepper jack or colby jack cheese
- 1 (8 oz) bag of shredded reduced-fat Mexican cheese blend (sub ¾ cup cheddar or
- Spaghetti squash boat pepper/colby jack if desired)
- 1 medium wedge of fresh Parmesan cheese
- 1 (8 oz.) chunk of feta cheese
- 1 (8 oz.) container of unsweetened almond milk (buy larger 2% milk,
- overnight oats if desired)
- 1 (8 oz) container 2% milk
- 1 pint half and half
canned and bottled
- 1 small bottle of capers
- 2 cans (15 oz) chickpeas
- 1 (15.5 oz) can of pink or red kidney beans
- 1 (5 oz) boiled albacore tuna
- 1 (14 oz) reduced-salt chicken broth
- 1 bottle of marinara sauce
- 1 (15 oz) can of tomato sauce
Other dry goods
- 1 small package of chia seeds (if buying from a bulk bin, you will need 1 tablespoon)
- 1 monk fruit, stevia, or your favorite sweetener
- 1 small pack of chopped walnuts (you need 5 tbsp if buying from bulk bin)
- 1 small bottle of white wine such as Pinot Grigio or Sauvignon Blanc
- 1 (1-pound) pack of dried lentils
- 1 small container Bouillon better than chicken flavor
*Gluten-free available for purchase if desired
