Posted December 30, 2022 Along Gina
7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and links to the WW recipe builder for personal points.
7 days healthy meal plan
2023 is here!! We hope you’ll check out Skinnytaste’s top 25 most popular healthy recipes of 2022. You can see many of those recipes in this week’s meal plan! Any favorites? If not, let us know which recipe is your favorite!!
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
Also, the Skinnytaste Ultimate Meal Planner is now available. 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!
Purchase the meal planner here:
WWIndividual Point Notes:
We no longer offer points as the points are different for the new Weight Watchers plans, but we do provide a link. WWIndividual Points Recipe builder for all your recipes.look for orange button WW’s personal points are written on the recipe card. Clicking on it will take you to the Weight Watchers website where you can see your WW points and add them to his 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 do it 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 (1/2)
B: Avocado toast and eggs
L: Buffalo chicken salad
D: Baked sweet potato black soybean bowl
Total Calories: 1,173*
Tuesday (1/3)
B: Peanut butter breakfast oatmeal bowl
L: Buffalo chicken salad
D: Enchilada Turkey Meatloaf and Latin Yellow Rice
Total Calories: 1,209*
Wednesday (1/4)
B: High-protein scrambled eggs (1/2 recipe), 1 slice of whole grain bread and 1/2 grapefruit
L: Leftover enchiladas turkey meatloaf and chickpea salad, cucumber and tomato salad (½ recipe)
D: Air Fryer Chicken Thigh Leftover Latin Yellow Rice and Quick Cabbage Coleslaw
Total Calories: 1,228*
Thursday (1/5)
B: High-protein scrambled eggs (1/2 recipe), 1 slice of whole grain bread and 1/2 grapefruit
L: Leftover enchiladas turkey meatloaf and chickpea salad, cucumber and tomato salad (½ recipe)
D: Air fryer steak with onions, bacon and parmesan roasted butternut squash
Total Calories: 1,113*
Friday (1/6)
B: Peanut butter breakfast oatmeal bowl
L: Tuna egg salad 2 cups of mixed greens
D: Blackened shrimp and grits wilted spinach with garlic
Total Calories: 1,149*
Saturday (1/7)
B: Easy bagel recipe** 2 tablespoons whipped cream cheese, 8 thinly sliced cucumbers, 1 sliced red onion
ring
L: Avocado Quinoa Salad (recipe x 2)
D: Eating out
Total Calories: 667*
Sunday (1/8)
B: Peanut Butter Protein Oatmeal Cookie
L: Pepperoni Pizza Bites and 8 Baby Carrots
D: slow cooker beef ragu, 1 cup whole grain spaghetti, green salad #
Total Calories: 1,077*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a convenient calculator
your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Sunday lunch is double dough
#Green Salad contains 12 cups mixed greens, 4 spring onions, 1 cup each of tomatoes, cucumbers, carrots and chickpeas with 1/2 cup light vinaigrette. Set aside half of the salad, with dressing, for Tuesday’s dinner.
Shopping list
production
- 1 medium grapefruit
- 4 medium bananas
- 7 medium limes
- 2 medium lemons
- 1 (6 oz.) container of fresh raspberries
- 1 (6 oz.) container of fresh blueberries
- 3 large (7 ounces) hass avocados
- 3 medium jalapenos
- 1 medium red bell pepper
- 5 Persian cucumbers
- 2 cucumbers
- 1 bunch celery
- 2 carrots (medium)
- 1 baby carrot bag
- 2 pounds of sweet potatoes (4 medium)
- 1 medium butternut squash (or 20 oz precut)
- 1 head garlic
- 2 bunches of green onions
- 2 bunches fresh coriander medium bunches
- 1 bunch of fresh Italian parsley
- 1 small head of romaine lettuce
- 1 bunch of Racinato kale
- Chinese cabbage ½ small head
- 1 (1 lb) bag/shelled spinach
- 1 (1 lb) bag/clamshell mix green
- 2 medium beef steaks or heirloom tomatoes
- 3 medium ripe tomatoes
- 2 small and 1 medium red onion
- one large yellow onion
meat, poultry, fish
- Sirloin steaks 1 ½ pounds (4) (1 inch thick)
- ¾ pound 90% lean ground beef sirloin
- 1 ½ pounds 93% lean turkey meat
- 6 bone-in, skin-on chicken thighs
- 1 (8 ounces) boneless and skinless chicken breast
- 1 sweet or spicy Italian chicken sausage link (about 3 ounces)
- 1 small pack of turkey pepperoni
- 1 pack of center-cut bacon
- 1 pound jumbo shrimp
Cereals*
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 pack of Old Fashioned or Quick Oats
- 1 pack of quick-cooking (not instant) grits
- 1 dry brown rice (or 2 cups cooked)
- 1 small pack of dry long-grain white rice
- 1 packet of dried quinoa (or 3 cups cooked)
- Unbleached all-purpose flour 1 sachet
- 1 packet of whole wheat spaghetti
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)
- mayonnaise
- frank’s red hot sauce
- Chili powder
- chipotle chili powder
- cumin
- coriander
- garlic powder
- onion powder
- Sazon (I like Badia, or my homemade version)
- paprika
- apple cider vinegar
- Herbs de Provence (you can garnish airfryer chicken thighs with oregano if desired)
- cayenne pepper
- time
- oregano
- cinnamon
- vanilla extract
- Optional Bagel Toppings: All Bagel Seasonings, Sesame Seeds, Poppy Seeds, Dried Garlic Flakes, Dried Onion Flakes
- crushed red pepper flakes (optional, for avocado toast and/or pizza bites)
- bay leaves
- light vinaigrette (or make your own with ingredients from the list)
- distilled white vinegar
Dairy products and other refrigerated products
- a dozen large eggs
- 1 whipped cream cheese
- 1 small box of butter
- 1 (8 oz) bag of shredded Mexican blend cheese (you can use less than 1/3 cup of chopped sharp cheddar cheese for enchilada meatloaf if you prefer)
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 small block of sharp cheddar cheese
- 1 parmesan cheese (small)
- 1 (16 oz) tub of 2% cottage cheese (I like Good Culture)
- 1 (32 oz) non-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 pint non-fat milk
- 1 small container light blue cheese dressing (or, if you prefer, you can use the ingredients for topping your buffalo chicken salad)
canned and bottled
- 1 small jar/can of chipotle peppers in adobo sauce
- 1 can mild enchilada sauce (or ingredients to make your own)
- 1 can (15 ounces) chickpeas
- 1 (15 oz) can of black beans
- 1 can (15 oz) reduced-sodium black beans
- 1 (4 oz) can of mild chopped green chillies
- 1 small bottle of marinara or pizza sauce
- 1 (28 oz) can of mashed tomatoes (I like tuto rosso)
- 1 (32 oz) Low Sodium Chicken Bouillon
- 1 pack (2.6 oz) boiled light tuna
- 1 small bottle of creamy peanut butter
frozen
- 1 frozen corn kernel
Other dry goods
- 1 packet chicken or vegetable broth
- 1 sugar free chocolate chip
- 1 small container vanilla protein powder (I like Orgain)
- 1 almond (you’ll need 2 tablespoons if buying from small packs)
- 1 small package of chia seeds (you’ll need 2 teaspoons if buying from a bulk bin)
- 1 small packet of granulated sugar
- Baking powder
*Gluten-free available for purchase if desired
