posted February 11, 2022 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Want more Skinnytaste meal plans? With Relish+ you can modify these existing plans and swap out recipes, and you have access to over 50 specialty plans created just for you, with new ones being published each week! They include:
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (2/14)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Turkey Club with 8 baby carrots
D: Perfect Filet Mignon for Two* with Perfect Baked Potato and Lobster Bisque
Total Calories: 1,249**
TUESDAY (2/15)
B: Savory Cottage Cheese Bowl
L: Turkey Club with 8 baby carrots
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 922**
WEDNESDAY (2/16)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Turkey Club with 8 baby carrots
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 965**
THURSDAY (2/17)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,147**
FRIDAY (2/18)
B: Avocado Toast Egg-in-a-Hole and a clementine
L: Tuna Egg Salad over 2 cups mixed greens
D: Tzatziki Fish Tacos with Mediterranean Bean Salad
Total Calories: 1,130**
SATURDAY (2/19)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookie and 1 cup Greek yogurt with 1 teaspoon honey
L: Chicken Parmesan Rolls #
D: DINNER OUT!
Total Calories: 509**
SUNDAY (2/20)
B: Breakfast Pizza
L: Navel Orange Salad with Avocado
D: Chicken Breast with Hot Cherry Peppers with Homemade Rice Pilaf and String Beans with Garlic and Oil
Total Calories: 1,083**
*Buy 2 more steaks if you are serving 4.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Double dough recipe for breakfast Sunday.
Shopping List
Produce
- 1 small package clementine (Cuties) oranges (can sub 3 extra navel oranges, if desired)
- 5 medium navel oranges
- 3 medium lemons
- 4 medium limes
- 2 medium bananas
- 1 small (5-ounce) PLUS 3 large (7-ounce) Hass avocados
- 2 medium Persian cucumbers (can sub 1 small English cucumber in Cottage Cheese Bowls, if desired)
- 1 medium cucumber
- 1 medium red bell pepper
- 1 pound fresh string beans
- 1 large head garlic
- 2 pounds (4 medium) Russet potatoes
- 2 pounds (4 medium) sweet potatoes
- 1 small bag baby carrots
- 1 small bunch celery
- 1 small bunch kale
- ½ small head white cabbage (can sub 3 cups shredded Iceberg/Romaine in Fish Tacos, if desired)
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small head iceberg or Romaine lettuce
- 1 small container/bunch fresh chives
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme (can sub ¾ teaspoon dry in Lobster Bisque, if desired)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) container grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 small PLUS 1 medium PLUS 1 large red onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 9 ounces sliced deli turkey breast (I like Boar’s Head)
- 2 ¼ pounds boneless, skinless chicken breasts
- 1 ½ pounds (8) thin-sliced chicken breast cutlets
- 2 (6-ounce) filet mignon steaks (buy 2 more if serving 4 on Valentine's Day)
- ¾ pound skinless white fish fillets such as cod, halibut or branzino
- 4 (4-ounce) lobster tails
Grains*
- 1 box angel hair spaghetti
- 1 box 10-minute brown rice (such as Uncle Ben’s)
- 1 medium package unbleached all-purpose flour
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package quick oats
- 1 package plain panko breadcrumbs
- 1 small package small flour tortillas
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Hot sauce (optional, for Avocado Toast)
- Regular or light mayonnaise
- Cumin
- Chili powder
- Chipotle chili powder
- Coriander
- Garlic powder
- Oregano
- Red wine vinegar
- Distilled white vinegar
- Dijon mustard
- Honey
- Sesame seeds
- Paprika
- Onion powder
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small box butter
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 2 (32-ounce) containers nonfat plain Greek yogurt (I like Stonyfield or Fage)
Canned and Jarred
- 3 (15-ounce) cans black beans
- 1 (15.5-ounce) can kidney beans1 (15.5-ounce) can garbanzo beans
- 1 (8-ounce) can tomato sauce
- 1 small jar marinara sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 2 (10-ounce) cans diced tomatoes with green chilies
- 1 (4-ounce) can chopped green chilies
- 1 small can/jar chipotle peppers in adobo
- 1 small jar hot cherry peppers
- 2 (2.6-ounce) packets or 1 (5-ounce) can light tuna in water
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can PLUS 1 (32-ounce) carton fish or seafood stock
Frozen
- 1 (10-ounce) package corn kernels
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 package chocolate chips
- Baking powder
- 1 small package granulated sugar
- 1 bottle white wine
*You can buy gluten free, if desired