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.
Free 7-Day Healthy Meal Plan (July 24-30)
Nothing epitomizes summer like ripe, juicy peaches. The peak season for peaches is he in July and he in August. Get your hands on one and try the Baked Peach with Honey and Yogurt, the Baked Peach and Watermelon Burrata Salad, or these simple Peach Pie Cottage Cheese Bowls. It’s also great in smoothies or added to chia cereal.
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The ultimate skinny-taste meal planner
Get the Ultimate Skinnytaste Meal Planner! 52 Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can cut out and stick to your fridge as needed, a 12 week meal plan, 30 (15 new) recipes, and a grocery list to cut out. 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!
Skinnytaste meal planners can be purchased here:
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 who are new to my meal plan, here’s a 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 (7/24)
B: English muffin breakfast sandwich
L: Stir-fried palm heart peanut noodles
D: Light eggplant parmesan cheese and 1 cup whole grain spaghetti
Total Calories: 1,086*
Tuesday (7/25)
B: English muffin breakfast sandwich
L: Leftover Light Eggplant Parmesan, Raw Zucchini Spiral Noodles with Tomatoes and Pesto (1/2 recipe)
D: Mexican adobo grilled pork tenderloin with fiesta bean salad
Total Calories: 1,163*
Wednesday (7/26)
B: Air fryer breakfast banana split
L: Leftover light eggplant parmesan, raw spiral zucchini noodles with tomato and pesto
D: Best grilled chicken breast and baked ratatouille with cheese
Total Calories: 1,214*
Thursday (7/27)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada Steak Salad
D: Turkey skillet with zucchini, corn, black beans, tomatoes and 3/4 cup brown rice**
Total Calories: 1,070*
Friday (7/28)
B: Greek yogurt with berries, nuts and honey
L: Carne Asada Steak Salad
D: Pineapple shrimp fried rice
Total Calories: 1,071*
Saturday (7/29)
B: Zucchini bread with 1/2 cup cottage cheese and 1/4 cup blueberries
L: Breakfast BLT Salad (recipe x2)
D: Dinner out
Total Calories: 537*
Sunday (7/30)
B: Leftover zucchini bread, 1/2 cup nonfat plain Greek yogurt, 1 teaspoon honey and 1/4 cup blueberries
L: Spicy salmon sushi pizza (recipe x2)
D: Barbecue chicken with grilled corn on the cob and coleslaw
Total Calories: 1,066*
*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.
**Make 3 extra cups of brown rice for Friday dinner.
Shopping list
production
- 1 medium banana
- 2 small pineapples
- 1 dry pint of fresh blueberries
- 1 (6-ounce) container of fresh berries (optional)
- 5 medium limes
- 2 small (5 oz) and 1 medium (6 oz) avocado
- 2 small cloves of garlic
- 1 small shallot
- 1 piece (2 inches) fresh ginger
- 3 medium eggplants
- 1 small yellow pumpkin
- 4 small zucchini and 2 large zucchini
- 5 ears of corn
- 1 small yellow bell pepper
- 1 small red pepper
- 5 small jalapenos (1 optional for carne asada salad)
- 2 medium carrots (or 1 small bag, pre-shredded)
- 1/2 purple cabbage (or 1 small bag, pre-shredded)
- 1/2 medium green cabbage (or 1 small bag pre-shredded)
- 1 large-headed Rashinatkale
- 2 green onion small bunches
- 1 (5 oz) bag/clamshell baby spinach
- 1 (5oz) bag/clamshell mixed green
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- Fresh thyme 1 bunch/container
- 1 bunch of fresh basil/1 container
- 1 dry pint of heirloom grapes or cherry tomatoes
- 1 pint of dried grapes or cherry tomatoes
- 1 large vine-ripened tomato
- 1 small red onion
- 1 small yellow onion
meat, poultry, fish
- 1 package of turkey bacon (I like Applegate)
- 1 package center-cut bacon (you can add turkey bacon to your breakfast salad if you prefer)
- 93% lean turkey 1 lb
- 8 chicken thighs
- 2 lb (8) Boneless Skinless Chicken Breast Cutlets
- 1 pork tenderloin (18 oz)
- 1 pound sushi-grade salmon
- 1 (10 oz) boneless strip steak
- 1 1/4 pounds large shrimp, peeled and deveined
Cereals*
- 1 package of light whole-wheat English muffins
- 1 packet of whole wheat spaghetti
- 1 medium pack of dry brown rice (or 6 cups cooked)
- 1 sachet of unbleached all-purpose flour
- One small package of white whole wheat or whole wheat flour
- 1 package (6-inch) white or whole wheat tortillas
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)
- roasted sesame oil
- Regular or low-salt soy sauce*
- fish sauce
- Sesame seeds (black and white if available)
- Sriracha sauce
- adobo seasoning (or ingredients to make your own) [preferred])
- cumin
- crushed red pepper flakes
- pure maple syrup
- cinnamon powder
- dried italian herbs
- red wine vinegar
- bay leaves
- Honey
- vanilla extract
- regular or light mayonnaise
- Seasoning salt (such as Lawry’s. If desired, you can add adobo seasoning to the BBQ chicken))
- yellow mustard
- dijon mustard
- white wine vinegar
- BBQ sauce (or ingredients you make yourself)
Dairy products and other refrigerated products
- 1 dozen large eggs
- 1 small container of prepared guacamole (or ingredients to make your own)
- 1 small container of pico de gallo (or make your own ingredients)
- 1 small block of light havarti cheese
- 1 small block or bag of shredded Monterey Jack cheese
- 1 (16 oz) bag of partially skimmed mozzarella cheese
- 1 small pack of sliced cheddar or American cheese
- 1 (15 oz) container of partially skimmed ricotta cheese (I like Polly-O)
- fresh pecorino romano cheese 1 small wedge
- 1 small wedge of fresh Parmesan cheese
- 1 container (16 oz) low-fat cottage cheese (I like Good Culture)
- 1 (32 oz) plus 1 (6 oz) container of non-fat plain Greek yogurt (I like Feige or Stonyfield)
- 1 small box of butter
canning and bottling
- 1 small bottle of peanut butter
- 1 can (28 oz) black beans
- 1 can (15 ounces) chickpeas
- 1 jar of marinara sauce (32 oz) (or make your own)
- 1 can (4 oz) or tube (4.5 oz) tomato paste
- 1 can of crushed tomatoes (28 oz)
- 1 small bottle of unsweetened applesauce
Other dry matter
- 1 brown sugar sachet
- baking soda
- baking powder
- 1 package (4 oz) chopped walnuts
- 1 small package of pecan halves (you’ll need 2 tablespoons if buying from bulk bin)
- Colored sprinkles (optional, for topping breakfast banana splits)
- Palmini (Heart in the Palm) Linguini 1 (12 oz) Package
*Gluten free can be purchased if desired
