7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.
Spring has finally arrived this week! I love this season of renewal and renewal and am ready to see the green grass and flowers! I want to thank everyone for the kind words and excitement about my new book- Skinnytaste Simple: Easy and healthy recipes with 7 ingredients or lessyou can pre-order here Amazon Or wherever books are sold.
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 (3/20)
B: Huevos Pericos (½ recipe) served with whole wheat toast
L: 1/2 whole wheat pita served with 1 cup classic chicken salad and 8 baby carrots
D: Instant Pot Baked Ziti, 2 cups baby arugula, 1 tablespoon grated parmesan cheese, served with 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,214*
Tuesday (3/21)
B: Huevos Pericos (½ recipe) served with whole wheat toast
L: 1/2 whole wheat pita served with 1 cup classic chicken salad and 8 baby carrots
D: Pork carnitas, 2 corn tortillas, 1 oz avocado, pico de gallo salsa (2 recipes)
Total Calories: 1,065*
Wednesday (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: 1/2 whole wheat pita served with 1 cup classic chicken salad and 8 baby carrots
D: Pork carnitas, 2 corn tortillas, 1 oz avocado, served with pico de gallo salsa
Total Calories: 955*
Thursday (3/23)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken club lettuce wrap sandwich with pear
D: turkey shepherd pie stuffed sweet potato
Total Calories: 999*
Friday (3/24)
B: Protein PB & J Smoothie Bowl
L: Chicken club lettuce wrap sandwich with pear
D: Two baked salmon cakes with savory avocado-cilantro buttermilk dressing, roasted asparagus and 3/4 cup brown rice
Total Calories: 1,048*
Saturday (3/25)
B: Peanut butter oatmeal protein cookies (recipe x 2), 1/2 cup cottage cheese
L: Leftover baked salmon cake and 2 cups of savory avocado-cilantro buttermilk mixed with veggies
D: Eating out
Total Calories: 633*
Sunday (3/26)
B: Peanut butter oatmeal protein cookie with ½ cup cottage cheese
L: Air fryer egg salad, 1/2 whole wheat pita and 1 orange
D: creamy sausage and potato soup
Total Calories: 1,160*
*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.
Shopping list
production
- 2 medium pears
- 4 medium oranges
- 7 medium limes
- 2 (6 oz) containers of fresh berries (optional)
- 4 medium-ripe bananas
- 2 small (5 oz) and 1 medium (6 oz) hass avocados
- 2 small cloves of garlic
- 3 small jalapenos
- 1 medium red bell pepper
- 1 small yellow bell pepper
- 4 sweet potatoes (about 7 ounces each)
- 1 ½ pounds yellow potatoes
- 1 pound of asparagus
- 1 medium bunch of celery
- 1 small bag of baby carrots
- 4 ounces mushrooms
- 1 green onion medium bunch
- 1 bunch of fresh coriander
- 1 bunch of fresh Italian parsley
- 1 bunch/container of fresh thyme
- 1 (1 lb) bag/clamshell of fresh spinach
- 1 (1 lb) bag/clamshell of fresh baby arugula
- 1 (5 oz) bag/clamshell fresh mixed greens
- 1 small iceberg lettuce head
- 10 medium ripe tomatoes
- 1 medium red onion
- 1 white onion
- two small yellow onions
meat, poultry, fish
- 1 rotisserie chicken
- 6 ounces sliced deli chicken or turkey breast
- 1 pack of center-cut bacon
- 1 lb 93% lean turkey meat
- 4 mild Italian turkey or chicken sausage links
- 2 1/2 pounds roasted boneless pork shoulder blades
- 1/2 pound wild-caught Alaskan salmon
Cereals*
- 1 pack whole wheat pita
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 pack (6 inch) large corn tortillas
- 1 package of whole wheat ziti or cavatappi (I love dellaro)
- Unbleached all-purpose flour 1 sachet
- 1 packet of seasoned bread crumbs
- 1 small pack old-fashioned oats
- 1 sachet of dry brown rice (or 3 cups cooked)
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive Oil Spray (or get Mist Oil Mist)
- kosher salt (I like diamond crystal)
- pepper grinder (or raw pepper)
- adobo seasoning salt
- dijon mustard
- regular or light mayonnaise
- light balsamic vinegar dressing
- sazon
- oregano
- cumin
- bay leaves
- honey or maple syrup (optional, for berry cottage cheese bowl)
- Worcestershire sauce
- hot sauce
- Old Bay Seasoning
- cinnamon
- vanilla extract
- paprika
- Italian seasoning
Dairy products and other refrigerated products
- 2 dozen large eggs
- 1 (16 oz) plus 1 (32 oz) container of low-fat cottage cheese (I love Good Culture)
- 1 partly skimmed ricotta cheese
- 1 fresh pecorino romano cheese (you can use less than 1/4 cup parmesan for the baked ziti if desired)
- 1 fresh parmesan cheese
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 (8 oz) container of almond or oat milk (or your favorite milk)
- 1 (6 oz) container fat-free plain Greek yogurt
- 1 pint of low-fat buttermilk
canned and bottled
- 1 (15 oz) can of cannellini beans
- 1 (14.5 oz) can of beef broth
- 1 (14.5 oz) reduced-salt chicken broth
- 1 (32 oz) carton low sodium chicken broth
- 1 bottle of marinara sauce
- 1 (4 oz) can or (4.5 oz) tube tomato paste
- 1 small chipotle pepper with adobo (can/jar)
- 1 small bottle of capers
- 1 small bottle of peanut butter
frozen
- 1 sachet of peas and carrots
- 1 blueberry sachet
- 1 strawberry sachet
Other dry goods
- 1 slivered almonds (you need ¼ cup if buying from bulk bin)
- 1 small package of chia seeds (optional, for smoothie bowl)
- 1 pack of sugar-free chocolate chips (like Lily’s)
- 1 small container vanilla protein powder (I like Orgain)
non-food
*Gluten-free available for purchase if desired
