7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.


I hope you’ve all seen this week’s exciting news!!! We are very proud to present our newest cookbook, Skinnytaste Simple: Easy, Healthy Recipes with 7 Ingredients or Lesser. AmazonI hope you like it. Celebrate St. Patrick’s Day safely this Friday!
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 (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Eggs, Bacon and Dijon Vinaigrette (recipe x 2) Whole Wheat Roll
D: Potato and Jalapeno Tofu Tacos with the Best Guacamole Recipe
Total Calories: 1,151*
Tuesday (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Eggs, bacon, asparagus salad with Dijon vinaigrette, whole grain rolls
D: Skillet Chicken with Tomato Chipotle Instant Pot Coriander Lime Rice and Raw Black Beans
Total Calories: 1,142*
Wednesday (3/15)
B: air fryer breakfast banana split
L: Spicy canned salmon rice bowl
D: Tuna noodle casserole 1 cup sliced cucumber
Total Calories: 1,009*
Thursday (3/16)
B: Egg tomato and green onion sandwich and orange
L: Leftover tuna noodle casserole with 1 cup sliced cucumber
D: Salmon fried rice (recipe x 4) served with shrimp egg rolls
Total Calories: 1,154*
Friday (3/17)
B: Two servings of green pepper and potato frittata
L: Leftover tuna noodle casserole with 1 cup sliced cucumber
D: Crock Pot Corned Beef and Cabbage Whole Wheat Irish Soda Bread Muffin
Total Calories: 1,064*
Saturday (3/18)
B: Easy Bagel Recipe** 2 tbsp whipped cream cheese, 3 oz lox, 1 sliced red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (Recipe x 4)
D: Eating out
Total Calories: 665*
Sunday (3/19)
B: Instant Pot Baked Oatmeal Bar
L: Chicken parmesan roll and 8 carrot sticks
D: Honey Mustard Air Fryer Pork Chop, Lemon Parsley Potato Foil Packet, Sautéed Collard Greens with Bacon
Total Calories: 973*
*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.
**Double Dough Recipe for Chicken Parmesan Roll Sundae.




Shopping list
production
- 1 medium kiwi
- 1 mango
- 4 medium limes
- 1 medium lemon
- 1 medium orange
- 1 medium banana and 1 large ripe banana
- 4 medium (6 oz) hass avocados
- 1 small and 2 large jalapenos
- 2 large Cubanelle peppers
- 1 large red pepper
- 1 small bell pepper
- 2 medium head garlic cloves
- 1 small shallot
- 1 piece of ginger (2 inches)
- 1 pound of asparagus
- 1 medium russet potato
- 1½ pounds Yukon Gold Potatoes
- 1 bunch of carrots
- 2 medium parsnips
- 10 ounces baby bella mushrooms
- 3 medium cucumbers
- 2 medium bunches of green onions
- 1 bunch collard greens
- 1 medium head of romaine lettuce
- 1 big head cabbage
- 1 small and 1 large bunch of cilantro
- 1 bunch Italian parsley
- 1 climbing ripe tomato
- 1 large red onion
- 1 small and 2 medium yellow onions
meat, poultry, fish
- 1 pack of center-cut bacon
- 1 (12 oz) package of lox (smoked salmon)
- 1 pound of wild salmon
- 1/2 pound large peeled raw shrimp
- 1 1/2 lb (4) 3/4-inch-thick center-cut boneless pork chops
- 2 pounds lean corned beef brisket
- 1 3/4 pounds (3) boneless, skinless chicken breasts
Cereals*
- 1 pack of whole grain rolls (100 calories)
- 1 medium package (6-inch) corn tortilla
- 1 packet whole wheat seasoned bread crumbs
- 1 packet of seasoned bread crumbs
- 1 package of noodles with or without egg yolk
- 1 small pack old-fashioned oats
- 1 unbleached all-purpose flour
- 1 small pack of white whole grains
- 1 small pack of dry long-grain white rice
- 1 dry brown rice (or about 5 cups cooked)
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
- peppercorn
- garlic powder
- Honey
- pure maple syrup
- dijon mustard
- Gum
- cinnamon
- balsamic vinegar
- Optional bagel toppings: all bagel seasonings, poppy seeds, dried garlic flakes, dried
- onion flakes
- bay leaves
- paprika
- smoked paprika
- Chili powder
- red wine vinegar
- sweet chili sauce, duck sauce or spicy mustard for dipping (optional)
- Reduced salt soy sauce※
- vinegar
- sesame oil
- light mayonnaise
- Furikake
- Sriracha sauce
- sazon
- cumin
Dairy products and other refrigerated products
- a dozen large eggs
- 1 pint of liquid egg white
- 1 whipped cream cheese
- 1 small container light sour cream
- 1 (32 oz) container of non-fat plain Greek yogurt (Fage or Stonyfield)
- 1 small box butter
- 1 pint of low-fat buttermilk
- 1 (8 oz) container 1% milk
- 1 pint unsweetened vanilla almonds or oat milk
- 1 bag of firm tofu (14 oz)
- 1 small package egg roll wrapper
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 (8 oz.) chunk of fresh mozzarella cheese
- 1 shredded lean cheddar cheese (small block or bag)
- 1 fresh parmesan cheese
canned and bottled
- 1 small bottle of marinara sauce
- 1 small bottle of fresh salsa
- 1 artichoke heart in a large jar
- 1 large jar roasted red bell pepper
- 1 medium jar caper
- 1 (5 oz) can of peeled wild pink or red salmon water
- 2 (5 oz) cans of albacore tuna boiled in water
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 (8 ounces) tomato sauce
- 1 (32 oz) carton of regular or low-sodium chicken broth
- 1 (15 oz) can of black beans
- 1 small can/jar of adobo chipotle peppers
frozen
- 1 petit pea
- 1 medium bag of cauliflower rice (3 cups required)
- 1 pearl onion sachet
Other dry goods
- 1 pack of chicken broth or better than broth
- 1 small package of chia seeds (you’ll need about 3/4 cup if buying from a bulk bin)
- 1 small package pecan halves (you need ¼ cup if buying from a bulk bin)
- 1 packet of raisins (you’ll need about 1 cup if you buy from the bulk bin)
- 1 shredded dried coconut without sugar (3 tablespoons required if purchased in bulk)
- monk fruit sweetener (optional, add maple syrup or honey to tropical chia pudding)
- colored sprinkles (optional, for topping air fryer banana splits)
- 1 small bottle of sherry (optional, for tuna noodle casserole)
- baking powder
- baking soda
non-food
*Gluten-free available for purchase if desired