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
It’s great to see and hear all the positive comments about the new site! Is it an index of new recipes? Skinny Taste Shop (more added weekly)? Or maybe the new ‘search by food’ option? i love it all!
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-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 (1/30)
B: High protein scrambled eggs with cottage cheese (½ recipe) ¼ cup fresh salsa and 1 oz sliced avocado
L: Turkey crab with 8 baby carrots
D: Pasta Fagioli Soup with 2 cups Romaine Lettuce, Greek Yogurt Caesar Salad Dressing, 2 tbsp Whole Wheat Croutons
Total Calories: 1,020*
Tuesday (1/31)
B: High protein scrambled eggs with cottage cheese (½ recipe) ¼ cup fresh salsa and 1 oz sliced avocado
L: Leftover Pasta Fagioli Soup with 2 cups Romaine Lettuce, Greek Yogurt Caesar Salad Dressing, 2 tbsp Whole Wheat Croutons
D: Ground turkey skillet with sweet potato and black beans
Total Calories: 1,035*
Wednesday (2/1)
B: Savory Steel Cut Oatmeal
L: Turkey crab with 8 baby carrots
D: Air fryer chicken breast with broccoli salad
Total Calories: 1,048*
Thursday (2/2)
B: 15 minute protein chia seed cereal
L: 2 cups leftover broccoli salad
D: Unstuffed Cabbage Bowl**
Total Calories: 998*
Friday (2/3)
B: 15 minute protein chia seed cereal
L: 2 cups leftover broccoli salad
D: Garlic shrimp stir-fry with shiitake and bok choy, 3/4 cup brown rice
Total Calories: 1,108*
Saturday (2/4)
B: Slow Cooker Steel Cut Oats
L: Chicken brown rice bowl (recipe x 4)
D: Eating out
Total Calories: 757*
Sunday (2/5)
B: Cottage cheese egg and sausage frittata 1/2 cup arugula and 1 teaspoon light vinaigrette
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Italian Turkey Meatball Baked Spaghetti with Squash and Cheese
Total Calories: 1.018*
*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.
**Make 5 extra cups of rice for Friday dinner and Saturday lunch, if needed.
Things to buy
production
- 4 medium lemons
- 1 medium lime
- 1 medium banana
- 3 (6 oz) containers of fresh berries (optional)
- 1 small (6 oz) and 1 large (7 oz) hass avocado
- 1 large clove of garlic
- 1 (1 inch) piece ginger
- 1 small jalapeno
- 2 small Persian cucumbers (or 1 small English cucumber)
- 1 pound sweet potato (2 medium)
- 1 large floret of broccoli
- 1 pound of shiitake mushrooms
- 1 small pack of baby bella (or crimini) mushrooms
- 1 bunch celery
- 3 medium carrots
- 1 pack of baby carrots
- 1 large yellow bell pepper
- two small spaghetti squash
- 1/4 pound Brussels sprouts
- 4 baby bok choy
- 1 large cabbage
- ½ head red cabbage
- 1 (1 lb) bag/baby arugula in clamshells
- 1 (5 oz) bag/clamshell baby spinach
- 2 medium-sized pieces of romaine lettuce (use 2 leaves instead of icebergs for turkey club)
- 1 bunch of fresh Italian parsley
- 1 bunch of fresh coriander
- 1 small ripe tomato and 1 large ripe tomato
- 1 (1-pound) container of cherry or grape tomatoes
- 1 red onion
- 2 medium yellow onions
meat, poultry, fish
- 1 pack of center-cut bacon
- 6 ounces sliced turkey breast (I like the boar’s head)
- 1 small pack raw chicken breakfast sausage
- Italian chicken sausage 1 link
- 2 1/3 pounds 93% lean turkey meat
- 2 3/4 pounds boneless, skinless chicken breast
- 1 lb of 93% lean ground beef
- 1 1/2 pounds peeled and deveined shrimp
Cereals*
1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
1 pack of Ditalini or other small pasta
- 1 pack of whole wheat croutons
- 1 medium bag of dry brown rice (or 6 cups cooked)
- All-purpose flour 1 sachet
- 1 pack of quick-cooking steel-cut oats (such as Bob’s Red Mill)
- 1 packet of dried quinoa (or 4 cups cooked)
- 1 packet whole wheat seasoned 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)
- light mayonnaise
- dijon mustard
- bay leaves
- basil
- parsley
- oregano
- cumin
- garlic powder
- onion powder
- smoked paprika
- Hungarian paprika
- marjoram
- cayenne pepper
- sweet sake
- sesame oil
- Sriracha sauce
- crushed red pepper flakes
- pure maple syrup
- cinnamon
- light vinaigrette dressing
Dairy products and other refrigerated products
- 1 large 18-pack egg
- 1 pint of liquid egg white
- 1 fresh parmesan cheese
- 1 medium wedge fresh pecorino romano cheese
- 1 (16 oz) low-fat cottage cheese
- 1 (6 oz) container fat-free plain Greek yogurt
- 1 (6 oz) container of whole-milk plain Greek yogurt
- 1 bag (8 ounces) shredded lean cheddar cheese
- 1 small block of Gruyère cheese
- 1 goat cheese (small pack)
- 1 small box butter
- 1 pint of skim milk
- 1 pint unsweetened almond milk
canned and bottled
- 1 small bottle of salsa
- 1 (28 oz) can of mashed tomatoes (I like tuto rosso)
- 1 (8 oz) plus 1 (15 oz) can of tomato sauce
- 1 (4 oz) can or 1 (4.5 oz) tube tomato paste
- 1 (15 oz) can of cannellini beans
- 1 can (15 oz) black beans
- 1 (48 oz) carton chicken soup
- 1 can (14 oz) reduced-sodium beef broth
- Anchovy fillets (small) 1 can/jar
frozen
- 1 small package of corn kernels
Other dry goods
- 1 sunflower seed, raw with shell (1/2 cup required if purchased from bulk bin)
- 1 dried unsweetened cranberry (you need 1/2 cup if buying from bulk bin)
- 1 small package of chia seeds (1/4 cup is needed if buying from a bulk bin)
- 1 raisin (you’ll need 2 tablespoons if buying from small packs)
- 1 chopped pecan or walnut (1/4 cup required if buying from bulk bin)
- 1 small container vanilla protein powder
- cornstarch
*Gluten-free available for purchase if desired
