Posted October 28, 2022 To 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
We love the idea of having a bowl of hot soup ready and waiting for us at dinner as the nights cool! Check out some recipes. Top it off with a salad and my easy rosemary garlic parmesan biscuits and enjoy!
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 (10/31)
B: Recipe for baked oatmeal with pears, bananas and walnuts and ½ cup fat-free Greek yogurt
L: 1 cup open tuna sandwich with avocado and grapes
D: Crock Pot Chicken Taco Chili, 2 tbsp Shredded Mexican Cheese Blend, 1 tbsp Sour Cream, 1 oz Avocado
Total Calories: 984*
Tuesday (11/1)
B: Leftover recipe for baked oatmeal with pears, bananas and walnuts, ½ cup fat-free Greek yogurt
L: Leftover open tuna sandwich with avocado and 1 cup of grapes
D: Leftovers Crock Pot Chicken Taco Chili 2 tbsp shredded Mexican cheese blend, 1 tbsp sour cream, 1 oz avocado
Total Calories: 984*
Wednesday (11/2)
B: Leftover recipe for baked oatmeal with pears, bananas and walnuts, ½ cup fat-free Greek yogurt
L: Leftover open tuna sandwich with avocado and 1 cup of grapes
D: Sweet potato turkey meatloaf** with creamy cauliflower mash, kale and garlic broccolini
Total Calories: 1,055*
Thursday (11/3)
B: 2 scrambled eggs, 1 ounce avocado and 1/2 sweet potato (cooked)
L: 2 cups fall brussels sprout salad with apples, pecans and blue cheese
D: Blackened Air Fryer Salmon Bites with 3/4 cup brown rice and 1 cup steamed broccoli
Total Calories: 1,165*
Friday (11/4)
B: 2 scrambled eggs, 1 ounce avocado and 1/2 sweet potato (cooked)
L: 2 cups leftover fall brussels sprout salad with apples, pecans and blue cheese
D: Drunken noodles with shrimp
Total Calories: 1,182*
Saturday (11/5)
B: Pumpkin nut muffins with 3/4 cup cottage cheese, 1 tsp maple syrup and 2 tbsp chopped pecans
L: Air Fryer Chicken Breast Tender with Lemon Heart Palm Salad and Avocado
D: Eating out
Total Calories: 790*
Sunday (11/6)
B: leftover pumpkin nut muffin, 2 scrambled eggs and 1 pear
L: ¼ skinless sausage and spinach quiche
D: Slow-Cooker French Dip Sandwich with Dad’s Creamy Cauliflower Soup
Total Calories: 1,140*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a convenient calculator
your calorie needs. coffee, drinks, fruits,
Snacks, desserts, wine, etc.
Shopping list
production
- 2 large ripe bananas (the more ripe the better)
- 6 medium pears
- 1 1/2 pounds seedless grapes (any variety)
- 1 honey crisp apple (or other sweet variety)
- 2 medium lemons
- 2 medium limes
- 3 large (7 ounces) hass avocados
- 2 medium head garlic cloves
- 1 small shallot
- 1 small container alfalfa sprouts
- 1 medium sized cauliflower and 1 large cauliflower head
- 2 ½ pounds broccoli florets
- 2 bunches of broccoli
- ¾ pound (or 1) Brussels sprouts [12-ounce] The bag is pre-shredded)
- 1 pound sweet potato (2 medium)
- 1 large red pepper
- 1 large bell pepper
- 1 bunch celery
- 1 small carrot
- 1 small head of romaine lettuce
- 1 medium bundle of kale
- 1 (12 oz) bag/clamshell baby spinach
- 1 (5 oz) bag/clamshell baby arugula
- 1 small bundle and 1 medium bundle of green onions
- 1 small container of Thai or Italian basil
- 1 bunch of fresh coriander
- 1 bunch of fresh Italian parsley (you can garnish the salmon bites with cilantro or leek leaves if desired)
- 1 climbing ripe tomato
- 1 medium-sized heirloom tomato
- 1 red onion
- 1 small and 4 large yellow onions
meat, poultry, fish
- 1 ½ pounds boneless, skinless chicken breasts (3)
- 1 ¼ lb (12) boneless and skinless chicken breast tenders
- Three-link sweet Italian turkey or chicken sausage
- 1 lb 93% lean turkey meat
- 1 1/2 pounds (4) skinless salmon fillets
- 1 pound large shrimp, peeled and deveined
- 1 (3-4 lb) beef roast
Cereals*
- Unbleached all-purpose flour 1 sachet
- 1 small pack of white whole grains
- 1 loaf sliced multigrain bread
- 1 pack of whole grain rolls
- 1 small pack of quick oats
- 1 sachet of dry brown rice (or 3 cups cooked)
- 1 (8 oz) package of thick rice vermicelli
- 1 packet of seasoned bread crumbs
- 1 packet of seasoned bread crumbs
condiments and spices
- extra virgin olive oil
- Vegetable oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like diamond crystal)
- Pepper Grinder PLUS Fresh Peppercorn
- pure maple syrup
- ground cinnamon
- vanilla extract
- light mayonnaise
- red wine vinegar
- cumin
- Chili powder
- ketchup
- Worcestershire sauce
- dried onion flakes
- marjoram
- crushed red pepper flakes (optional, for garlic broccoli)
- dijon mustard
- balsamic vinegar
- paprika
- cayenne pepper
- garlic powder
- time
- oregano
- Oyster sauce
- Soy sauce*
- fish sauce
- Sriracha sauce
- pumpkin pie spice
- nutmeg
- bay leaves
- Rosemary
Dairy products and other refrigerated products
- 2 ½ dozen large eggs
- 1 small box of unsalted butter
- 1 pint non-fat milk (or non-fat milk of your choice)
- 1 (8 oz) container 2% milk
- 1 (8 oz) Container Half and Half
- 1 (8 oz) bag of shredded Mexican cheese blend
- 1 (8 oz) package of sliced reduced-fat provolone or mozzarella (I like Sargento)
- 1 (32 oz) container of non-fat plain Greek yogurt (I like Stonyfield or Fage)
- 1 (8 ounces) tab sour cream
- 1 (32 oz) container of low-fat cottage cheese (I like Good Culture)
- 1 chunk of light Havarti or light cheddar cheese
- 1 small packet of blue cheese or gorgonzola
- 1 fresh parmesan cheese
canned and bottled
- 1 (5 oz) boiled albacore tuna
- 1 (15.5 oz) can of black beans
- 1 can (15.5 oz) kidney beans
- 1 (8 oz) can of tomato sauce
- 2 (10 oz) cans diced tomatoes and chili peppers
- 1 (4 oz) can diced green chillies
- 1 (15 oz) can of pumpkin puree
- 1 (14 oz) can of Hearts of Palm
- 1 (32 oz) carton low sodium beef broth
- 1 (32 oz) carton reduced-sodium chicken broth
frozen
- 1 (10 oz) package of corn kernels
Other dry goods
- Baking powder
- baking soda
- 1 small packet of raw sugar
- 1 small packet of dark brown sugar
- 1 (5 oz) package chopped pecans
- 1 small pack of chopped walnuts
*Gluten-free available for purchase if desired
