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 (June 19-25)
Summer is coming from this week! ! ! Ohhhh! ! Who else is getting excited!? Lazy summer with my grill recipe, salads, easy summer desserts like blueberry galettes and festive red, white and blue fruit skewers with cheesecake yogurt dip. Check out the perfect meal for the day.
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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 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 (6/19)
B: Avocado toast with egg and orange
L: Tuna egg salad Mixed greens 2 cups
D: Summer cavatelli pasta with corn, tomatoes and zucchini with green salad*
Total Calories: 1,038**
Tuesday (6/20)
B: 15 minute protein chia seed cereal
L: Leftovers Summer cavatelli pasta with corn, tomatoes and zucchini
D: Best recipe for chipotle chicken with cilantro lime rice (recipe x2), pico de gallo, and guacamole
Total Calories: 1,156**
Wednesday (6/21)
B: Peach English Muffin Breakfast Sandwich
L: Buffalo chicken salad
D: Steak kebabs with chimichurri, leftover coriander lime rice, with vegetable kebabs
Total Calories: 1,178**
Thursday (6/22)
B: Peach English Muffin Breakfast Sandwich
L: Buffalo chicken salad
D: 1 cup stuffed pepper turkey with black bean, avocado, cucumber and tomato salad
Total Calories: 1,069**
Friday (6/23)
B: 15 minute protein chia seed cereal
L: Leftover turkey stuffed with peppers 1 cup leftover black bean, avocado, cucumber, and tomato salad
D: Air fryer salmon with maple soy glaze, 3/4 cup brown rice and roasted broccoli with smashed garlic
Total Calories: 1,309**
Saturday (6/24)
B: Protein Bagel with Cottage Cheese and Classic Egg Salad
L: 1 1/2 cups Italian pasta salad
D: Dinner out
Total Calories: 705**
Sunday (6/25)
B: Green smoothie bowl (recipe x4)
L: Leftover Italian Pasta Salad with Grilled Pesto Shrimp Skewers
D: One-pot orzo with sausage, spinach and corn
Total Calories: 1,202**
*Green salad includes 6 cups mixed greens, 2 spring onions, 1/2 cup each of tomatoes, carrots, cucumbers, chickpeas, and 1/4 cup light vinaigrette.
**This is only a guideline, women should aim for approximately 1500 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 (6-ounce) container of fresh berries (optional)
- 1 (12 oz) container of fresh strawberries
- 4 medium bananas
- 1 medium orange (any kind)
- 2 medium mangoes
- 2 medium peaches
- 7 medium limes
- 2 medium garlic cloves
- 4 medium (6 oz) and 1 large (7 oz) hass avocados
- 2 medium ears of corn and 2 ears of large corn
- 2 medium zucchini
- 1 small and 1 large cucumber
- 3 mini cucumbers (small English can be subbed if desired)
- 1 medium red bell pepper and 3 large red bell peppers
- 1 medium yellow bell pepper
- 1 large jalapeno pepper
- 1 small bunch of celery
- 1 small package of baby carrots
- 2 1/2 lbs broccoli florets
- 1 small bunch of green onions
- 1 large bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 large bunch/container of fresh basil
- 1 bag of clamshell baby spinach (1 lb)
- 1 (1 lb) bag/clamshell mixed greens
- 1 package baby romaine leaves or 1 small head of butter lettuce
- 3 pints cherry or grape tomatoes
- 7 medium vine-ripe tomatoes
- 3 medium red onions and 1 large red onion
- 1 medium yellow onion
- 1 small white onion
meat, poultry, fish
- 1 1/2 lbs boneless, skinless chicken thighs (8)
- Mild Italian chicken sausage 1 lb
- 1 package of turkey bacon (we love applegate)
- 4 ounces sliced genovese salami
- 1/2 lb boneless, skinless chicken breast (or 6 1/2 oz cooked or canned)
- 93% lean turkey 1 lb
- 1 1/4 pounds sirloin or angus beef
- 1 1/2 pounds jumbo shrimp, peeled and deveined
- 1 1/2 pounds (4) wild salmon fillets
Cereals*
- 1 package (1 lb) dried orzo pasta
- 1 package of fusilli pasta (1 lb)
- 1 package (1 lb) of cavatelli pasta (you can buy fresh or frozen depending on your needs)
- 1 sachet of dry brown rice (or 4 1/2 cups cooked)
- 1 bag extra long grain white or basmati rice
- 1 sachet of unbleached all-purpose flour
- 1 package of light whole-wheat English muffins
- 1 loaf of whole-wheat bread, sliced (if you like, you can put an English muffin on the avocado toast)
condiments and spices
- extra virgin olive oil
- Vegetable oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like it) diamond crystal)
- mayonnaise
- Light vinaigrette dressing (or make your own using the ingredients on the list)
- ancho chili powder
- cumin
- oregano
- frank’s red hot sauce
- apple cider vinegar
- crushed red pepper flakes
- barbecue sauce
- garlic powder
- pure maple syrup
- Reduced salt soy sauce※
- Sriracha sauce
- Ketchup (for breakfast sandwiches)
- Optional bagel toppings: all bagel seasoning, sesame seeds, poppy seeds, dried garlic
- flakes, dried onion flakes
- paprika
- red wine vinegar
- parsley
Dairy products and other refrigerated products
- 1 dozen large eggs
- 1 pint unsweetened almond milk
- 1 pint protein milk (or your favorite milk)
- 1 (8-ounce) container of plain yogurt of your choice (dairy or non-dairy)
- 1 package (8 oz) shredded reduced-fat cheddar cheese
- 1 small pack of sliced cheddar or American cheese
- 1 small block of low-fat provolone or mozzarella cheese
- 1 parmesan cheese (small wedge)
- 1 small pecorino romano cheese (you can add 6 tablespoons of parmesan cheese to the summer cavatelli if you like)
- 1 container (16 oz) low-fat cottage cheese (I like Good Culture)
- 1 small container light blue cheese dressing (or make-your-own ingredients; optional for buffalo chicken salad)
canning and bottling
- 1 small jar of pepperoncini
- 1 small can of sliced black olives
- 1 small can/jar of chipotle peppers with adobo
- 1 can (15 ounces) chickpeas
- 1 can (15.5 oz) canned black beans
- 1 carton (32 oz) low-sodium chicken broth
- 1 small bottle of marinara (or make your own ingredients)
- 1 can (8 ounces) tomato sauce
- 1 bag (2.6 oz) light tuna boiled in water
frozen
- 1 kernel of corn (1 ear of fresh corn can be added to the Orzo with the sausage if desired)
- 1 large package of diced mango
Other dry matter
- 1 small container vanilla protein powder (I like Orgain)
- 1 small package of chia seeds (you need 1/4 cup if buying from bulk bin)
- 1 small package of unsweetened dried coconut flakes (you need 1/2 cup if buying from a bulk bin)
- baking powder
non-food
*Gluten free can be purchased if desired
