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
For those who observe, I have many Lenten-friendly recipes that appeal to all palates. Black Bean Bowl, a family-friendly air fryer salmon fish sandwich. Check out my vegetarian and seafood recipes too!
With food prices skyrocketing, many of us have to adjust, scale back, and/or get more creative with our diets. One of the best ways is the MEAL PLAN. Get an extra 5 days of budget-friendly meal plans when you sign up for Relish+ (get your 14-day free trial here!)
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 to 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 all the meals on your plan.
Monday (2/27)
B: 3 baked omelet muffins
L: chickpea tuna salad 2 cups mixed greens
D: Spicy gochujang tofu rice bowl (recipe x2)
Total Calories: 1,019*
Tuesday (2/28)
B: 3 baked omelet muffins
L: chickpea tuna salad 2 cups mixed greens
D: Enchilada Turkey Meatloaf from Arroz Congri
Total Calories: 957*
Wednesday (3/1)
B: 3 baked omelet muffins
L: Leftover Enchiladas Turkey Meatloaf and Leftover Arros Congri
D: Chicken Divan, Seasoned with Instant Pot Mashed Potatoes
Total Calories: 1,188*
Thursday (3/2)
B: 3 baked omelet muffins
L: Leftover Chicken Divan, lightly finished with Leftover Instant Pot Mashed Potatoes
D: Pizza sausage roll and green salad**
Total Calories: 1,187*
Friday (3/3)
B: Banana pancakes with 4 ingredients and no flour
L: Turkey Club Sandwich with 8 Carrot Sticks
D: Teriyaki sheet pan with salmon and vegetables (recipe x 2) 3/4 cup brown rice
Total Calories: 1,187*
Saturday (3/4)
B: Banana Nut Protein Oats (Recipe x 4)
L: Cabbage soup with chicken and pork
D: Eating out
Total Calories: 605*
Sunday (3/5)
B: Breakfast BLT egg sandwich (recipe x 4)
L: Leftover chicken and pork cabbage soup, cucumber chickpea salad
D: Lomo Saltado (recipe x2)
Total Calories: 996*
*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 contains 6 cups mixed greens, 2 spring onions, 1/2 cup each of tomatoes, carrots, cucumbers, chickpeas, and ¼ cup light vinaigrette.




Shopping list
production
- 5 medium bananas
- 1 medium lime
- 1 medium lemon
- 2 medium head garlic cloves
- 1 piece of ginger (2 inches)
- 1 small and 2 large jalapenos
- 1 medium bell pepper
- 1 medium red bell pepper
- 1 medium yellow pepper
- Mini paprika 1 large pack
- 2 ½ pounds broccoli florets
- 2 3/4 pounds russet potatoes
- 2 large green onions
- 2 bunches of green onions
- 2 cucumbers
- 1 bag of tricolor coleslaw mix (requires 6 cups)
- 5 medium carrots
- 1 small iceberg lettuce head
- 1 medium green cabbage
- 1 (1 lb) bag/clamshell mix green
- 1 bunch of fresh Italian parsley
- 1 medium bunch of fresh coriander
- 3 medium ripe tomatoes
- 1 large beef steak tomato
- 1 pint cherry or grape tomatoes
- 1 small and 2 medium red onions
- two small yellow onions
meat, poultry, fish
- 1 large package of center-cut bacon
- 1 pound country-style boneless pork ribs
- 1 pound lean sirloin
- 2 1/2 pounds boneless skinless chicken breast
- 1 ½ pounds 93% lean turkey meat
- 2 raw Italian chicken sausage links
- 1 1/2 lbs (4) wild salmon fillets
- 3 oz sliced turkey breast (I like Boar’s Head)
Cereals*
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 dry brown rice (or 5 cups cooked)
- 1 small pack of dry long-grain rice
- 1 small pack of quick oats
- Unbleached all-purpose flour 1 sachet
- 1 packet of seasoned whole wheat bread crumbs
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)
- red wine vinegar
- apple cider vinegar
- Gochujang
- Reduced salt soy sauce*
- vinegar
- sesame oil
- Honey
- cumin
- onion powder
- garlic powder
- bay leaves
- oregano
- light mayonnaise
- Gum
- Light vinaigrette dressing (or make your own with ingredients on the list)
- pure maple syrup
- turmeric or achiote (optional, for color in chicken and cabbage soup)
Dairy products and other refrigerated products
- 1 pint of liquid egg white
- 1 large 18-pack egg
- 1 small box butter
- 1 teaspoon whipped butter (you can substitute regular butter for mashed potatoes if desired)
- 1 small tab light sour cream
- 1 medium (at least 8 oz) non-fat plain Greek yogurt (Fage or Stonyfield)
- 1 (8-ounce) bag of shredded cheddar cheese (you can blend less than 2 ounces of Mexican cheese in your omelette muffins if you prefer)
- 1 (8 oz) bag of shredded Mexican blend cheese
- 1 fresh parmesan cheese
- 1 (8 oz) package of sliced provolone or mozzarella cheese
- 1 (8 oz.) block or package of shredded reduced-fat Swiss cheese
- 1 (8 oz.) container of low-fat buttermilk
- 1 (8 oz.) container of skim milk
- 2 bags of firm tofu (14 oz)
canned and bottled
- 3 cans (15 oz) chickpeas
- 1 (15 oz) can of black beans
- 1 can (15 oz) reduced-sodium black beans
- 1 (4 oz) can mild chopped green chilies
- 1 can mild enchilada sauce (or ingredients to make your own)
- 1 small bottle pizza sauce or marinara sauce
- 1 (14 oz) can of chicken broth
- 1 can (6 ounces) albacore tuna
- 1 small bottle of capers
frozen
- 1 chopped spinach
- a handful for an omelet muffin, if desired)
- 1 small package of corn kernels
Other dry goods
- 1 small bottle of dry sherry or white wine
- 1 small bottle of brandy (1.5 oz required, but can be omitted from chicken broth if desired)
- 1 packet of chicken bouillon cubes (such as Knorr)
- 2 (11 oz) containers of liquid vanilla protein shake (I like Orgain)
- 1 finely chopped pecan (you’ll need 2 tablespoons if buying from a bulk bin)
- Large package of walnut and banana pancake subs if desired)
- 1 chopped walnut (about 3 tablespoons if buying in bulk)
- baking powder
- 1 small packet of brown sugar
*Gluten-free available for purchase if desired