7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.
As spring and warmer weather approach each day, my salad cravings (and farmer’s market visions) kick in. I love good salads! In addition to the salads on this week’s meal plan, my other favorites are Salmon Caesar Salad, Chopped His Feta Salad, and Chickpea Tuna His Salad.
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, you can make enough leftovers 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 (3/27)
B: High-Protein Oat Waffles* Served with 2 tablespoons peanut butter and 1 sliced banana
L: Buffalo chicken salad
D: Tofu poke bowl (recipe x 2)
Total Calories: 1,281**
Tuesday (3/28)
B: High-protein oat waffles, 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo chicken salad
D: Turkey Chili Taco Soup, 2 tbsp shredded cheddar cheese, 1 tbsp light sour cream, 1 oz avocado
Total Calories: 1,104**
Wednesday (3/29)
B: High-protein oat waffles, 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ Recipe Creamy shrimp and celery salad, 3/4 cup cooked quinoa
D: Leftover turkey chili taco soup, 2 tbsp shredded cheddar, 1 tbsp light sour cream, 1 oz avocado
Total Calories: 1,125**
Thursday (3/30)
B: Pineapple chia with cottage cheese
L: ⅓ Recipe Creamy shrimp and celery salad, 3/4 cup cooked quinoa
D: Chicken Piccata in Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**
Friday (3/31)
B: Pineapple chia with cottage cheese
L: ⅓ Recipe Creamy shrimp and celery salad, 3/4 cup cooked quinoa
D: Grilled Tilapia Oreganato and Lemon Asparagus Couscous Tomato Salad
Total Calories: 1,064**
Saturday (4/1)
B: Savory Steel Cut Oatmeal (Recipe x 4)
L: Pepperoni Pizza Bites # 8 Baby Carrots
D: Eating out
Total Calories: 604**
Sunday (4/2)
B: pizza for breakfast
L: Open tuna melt sandwich (recipe x2) and apple
D: Sweet potato turkey meatloaf with garlic mashed potatoes and roasted parmesan kidney beans
Total Calories: 1,081**
*If you prefer, you can make waffles on Sunday night and freeze the leftovers.
**This is only a guideline, women should aim for approximately 1500 calories 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 #Sunday breakfast.
Shopping list
production
- 3 small bananas
- 4 medium apples
- 1 small pineapple
- 4 medium lemons
- 3 medium limes
- 3 medium cucumbers
- 3 small (5 oz) hass avocados
- 1 bell pepper (any color is fine)
- 1 head garlic
- 1 ¾ pounds asparagus
- ¾ pound green beans
- 1 pound baby bella mushrooms
- 1 medium sweet potato
- 2 pounds of Yukon Gold potatoes
- 1 bunch celery
- Baby carrot large bag 1 bag
- 1 bunch green onions
- 1 bag/clamshell mix baby greens with spinach
- 1 small head of romaine lettuce
- 1 bunch of fresh Italian parsley
- 1 bunch/container of fresh dill (optional, for garnishing the shrimp salad)
- 1 pint cherry or grape tomatoes
- 1 large vine ripe tomato
- 1 medium red onion
- 1 medium yellow onion
meat, poultry, fish
- 1 ½ pounds boneless, skinless chicken breasts (3)
- 1.3 lbs 99% lean turkey meat
- 1 lb 93% lean turkey meat
- 1/2 pound raw chicken breakfast sausage
- 1 pack of center-cut bacon
- 1 small pack of turkey pepperoni
- 1 ½ lb tilapia fillets (4)
- 1 lb cooked large shrimp, peeled and deveined
Cereals*
- 1 loaf sliced whole grain bread
- 1 cup oat flour (you can substitute plain old oats and mix the flour yourself if you prefer)
- 1 small pack of quick-cooking steel-cut oats (such as Bob’s Red Mill)
- 1 dry brown rice (or 2 cups cooked)
- 1 packet of dried quinoa (or 2 ¼ cups cooked)
- 1 packet of seasoned whole wheat bread crumbs
- 1 pack baby pasta shells or other small shaped pasta
- 1 pack whole grain pearl couscous
- 1 small packet of unbleached whole grains or whole grains
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)
- vanilla extract
- regular or light mayonnaise
- franks red hot sauce
- Reduced salt soy sauce※
- sesame oil
- Sriracha sauce (optional for tofu poke bowl)
- Gum
- Old Bay Seasoning
- crushed red pepper flakes (optional, for pizza)
- red wine vinegar
- ketchup
- Worcestershire sauce
- dried onion flakes
- marjoram
- oregano
- garlic powder
- Reduced-salt taco seasoning (or ingredients to make your own)
Dairy products and other refrigerated products
- 1 small container of unsweetened pineapple juice
- 1 large 18-pack egg
- 2 bags of firm tofu (14 oz)
- 1 bottle of skimmed milk (8 ounces)
- 1 small bottle light blue cheese dressing (or ingredients to make your own; optional, for topping buffalo chicken salad)
- 1 (8 oz.) container of light sour cream
- 1 (32 oz) container of non-fat plain Greek yogurt (Fage or Stonyfield)
- 1 (6 oz) container 4% butterfat cottage cheese
- 1 (16 oz.) container of low-fat cottage cheese (I like Good Culture)
- 1 small tab whipped butter
- small box of unsalted butter (you can substitute whipped butter for steel cut oats if you prefer)
- 1 (8 oz.) bag of shredded cheddar cheese
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 pack sliced reduced-fat cheddar or American cheese
- 1 medium wedge of fresh Parmesan cheese
- 1 fresh pecorino romano cheese (you can use less than 1/4 cup Parmesan cheese for baby pasta shells if you prefer)
canned and bottled
- 1 (10 oz) tin of Rotel tomatoes and green chillies
- 1 (8 oz) can of tomato sauce
- 1 (15 oz) unsalted kidney beans
- 1 can (16 oz) fat-free refried beans
- 1 (32 oz) carton reduced-sodium chicken broth
- 1 jar marinara sauce (or ingredients to make your own)
- 2 (4.5 oz) canned tuna in water
- 1 small bottle of peanut butter
- 1 small bottle of capers
frozen
- 1 small bag of peeled edamame
- 1 (1 pound) bag of corn kernels
Other dry goods
- 1 granulated sugar (optional for oat waffles)
- baking powder
- cornstarch
- 1 small bottle of dry white wine
- 1 small package of chia seeds (1/4 cup is needed if buying from a bulk bin)
*Gluten-free available for purchase if desired
