7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include Macros and Weight Watcher Points.
7-Day Healthy Meal Plan (July 10-16)
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The ultimate skinny-taste meal planner
Get the Skinnytaste Ultimate Meal Planner! 52 Week Spiral Bound Meal Planner Includes Weekly Meal Planning Grids You Can Cut and Stick to Fridge as Needed, 12 Week Meal Plans, 30 Includes (15 new) recipes, cut-out grocery lists. I love starting the week with gratitude, affirmation, and intention, so I’ve included a space for that as well. I hope you all love this piece as much as I do!
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Notes on WW points
If you follow Weight Watchers, all the recipes here have been updated to reflect the new information. weight watcher program, A point appears below the recipe title.of w button on the recipe card weight watchers website Here you can see the recipe builder used to determine these points and add them to your day (US only, account login required). All cookbook recipes in the cookbook index have also been updated.
About meal plans
For those of you new to my meal plan, here’s my 7-day flexible, healthy, and free healthy meal plan (you can see my previous meal plan here) to serve as a guide. enough wiggle space for you add more food, coffee, beverages, fruit, snacks, desserts, wine, or your favorite meal recipes, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* or more per day. There is no one-size-fits-all method and it depends on your goals, age, weight, etc.
It also has a precisely organized grocery list, making grocery shopping much easier and less stressful. Save money and time. You eat out less often, waste less food, and have everything you need close at hand so you can sustain your life.
Finally, if you are on Facebook please join me Skinny Taste Facebook Community You can join the place where people share pictures of recipes they’re making here. I love the ideas everyone is sharing! mail listyou can subscribe here Never miss a meal plan.
Meal plan:
Monday through Friday breakfast and lunch are designed for one person, 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 all the meals on your plan.
Monday (7/10)
B: Berry cottage cheese breakfast bowl
L: 1 ounce taco salad with avocado
D: Spicy gochujang tofu rice bowl (recipe x2)
Total Calories: 1,063*
Tuesday (7/11)
B: 2 scrambled eggs, 1 slice of whole grain toast, 1 cup of cherries
L: 1 ounce taco salad with avocado
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,173*
Wednesday (7/12)
B: Berry cottage cheese breakfast bowl
L: 1 ounce taco salad with avocado
D: Grilled pesto chicken and tomato kebab with grilled vegetable orzo pasta salad
Total Calories: 1,151*
Thursday (7/13)
B: 2 scrambled eggs, 1 slice of whole grain toast, 1 cup of cherries
L: 1 ounce taco salad with avocado
D: Sausage, spinach and corn one-pot orzo
Total Calories: 1,029*
Friday (7/14)
B: Berry cottage cheese breakfast bowl
L: 1 cup chicken club lettuce wrap sandwich and cherries
D: Air fryer salmon with maple soy glaze, easy garlic broccolini and 3/4 cup brown rice
Total Calories: 1,092*
Saturday (7/15)
B: Bacon Spinach Breakfast Casserole with Gruyère Cheese and Peaches
L: Grilled chicken salad with strawberries and spinach
D: Dinner out
Total Calories: 666*
Sunday (7/16))
B: 1 cup leftover bacon spinach breakfast casserole, gruyere cheese and mixed berries
L: Open tuna melt sandwich (recipe x 2) with air fryer fries (recipe x 2)
D: Cumin-spiced grilled pork tenderloin, Mexican-style grilled corn salad with black bean, avocado, cucumber, and tomato salad (Recipe 1 of 2)
Total Calories: 1,052*
*This is only a guideline, so for women, aim for around 1,500 calories per day. Here are some calculators to help you estimate your calorie needs. We leave plenty of room so you can add food such as coffee, drinks, fruit, snacks, desserts and wine.
Shopping list
production
- 1 pint of dry blackberry
- 1 pint of dried raspberries
- 1 pint of dried blueberries
- Strawberry 1 (12 oz) plus 1 (1 lb) package
- 4 medium peaches
- 1 pound fresh cherries
- 4 medium limes
- 3 medium lemons
- 1 small (5 oz) avocado and 1 medium (6 oz) avocado
- 1 large clove of garlic
- 1 large shallot
- 1 piece (2 inches) fresh ginger
- 1 large English cucumber
- 1 large zucchini
- 1 small red bell pepper and 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 bunches broccolini
- 6 large ears of corn
- 2 medium Yukon Gold or Russet potatoes
- 1 large bunch of green onions
- 1 small bunch of celery
- 2 medium carrots
- Three color coleslaw mix 1 medium bag (requires 6 cups)
- 1 medium romaine lettuce
- 1 small iceberg lettuce head
- 1 small white cabbage
- 1 (5 oz) plus 1 (1 lb) bag/clamshell baby spinach
- Fresh mint 1 bunch/container
- 1 bunch/container fresh dill
- 1 large bunch/container of fresh basil
- 1 medium bunch of Italian parsley
- 1 bunch coriander
- 4 medium vine ripe tomatoes
- dry pints 2 pints grapes or cherry tomatoes
- 1 small and 1 medium red onion
- 1 small onion and 1 medium yellow onion
meat, poultry, fish
- 1 pack of center-cut bacon
- 3 oz sliced deli chicken or turkey breast
- Mild Italian chicken sausage 1 lb
- 1 lb. 93% lean ground turkey, beef, or chicken (for taco salad)
- 2 1/4 pounds boneless, skinless chicken breast
- 1 pork tenderloin (about 1 lb)
- 3/4 lb boneless, skinless white fish fillets (cod, halibut, branzino, etc.)
- 1 1/2 pounds (4) wild salmon fillets
Cereals*
- 1 small loaf of sliced whole wheat bread
- 1 package of small (taco or street taco size) flour tortillas
- 1 pack of orzo pasta
- 1 pack of plain bread crumbs
- 1 medium pack of dry brown rice (or 5 cups cooked)
- 1 sachet of unbleached all-purpose flour
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like it) diamond crystal)
- pepper grinder (or fresh peppercorns)
- garlic powder
- cumin
- Chili powder
- paprika
- oregano
- gochujang
- Reduced salt soy sauce※
- raw vinegar
- sesame oil
- Honey
- pure maple syrup
- Sriracha sauce
- crushed red pepper flakes (for broccolini, optional)
- red wine vinegar
- golden balsamic vinegar
- regular or light mayonnaise
- Seasoning salt (such as Montreal Steak Grillmates)
- tagine or chili lime seasoning
Dairy products and other refrigerated products
- 1 large egg 18 pack
- 1 container (32 oz) low-fat cottage cheese (I like Good Culture)
- 1 (6 oz) container of plain non-fat Greek yogurt
- 1 small container of fresh pico de gallo (or make your own ingredients)
- 1 small pack of Cotija cheese
- 1 gruyère cheese (8 ounces)
- 1 package (4 ounces) soft goat cheese
- 1 small wedge of fresh Parmesan or Parmigiano-Reggiano cheese
- 1 package (8 oz) shredded cheddar cheese
- 1 package (8 oz) sliced low-fat American or cheddar cheese
- 1 nonfat milk (8 ounces)
- 2 packs of super firm tofu (14 oz)
canning and bottling
- 1 small bottle of mild salsa
- 1 can (8 ounces) tomato sauce
- 1 can (15.5 oz) chickpeas
- 2 cans (15 oz) black beans
- 1 carton (32 oz) low-sodium chicken broth
- 2 cans 4.5 oz canned tuna
frozen
- 1 packet of corn kernels (you can also add 1 cup of fresh corn to your one-pot orzo if you prefer)
Other dry goods
- 1 packet of shredded almonds (6 tablespoons required if purchased from bulk bin)
non-food
- Wooden or metal skewers (16 required)
- Cooking Sheet
*Gluten free can be purchased if desired
