posted August 5, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Know what one of the things I love most about breakfast is? That you can have it for any meal you chose lol! Morning, noon or night!! Something on the traditional side like my Corned Beef Veggie Hash is a great way to sneak some veggies in or pump up the protein with my Peach Pie Cottage Cheese Bowls (included in this week’s meal plan and who doesn’t like peach pie!!). Need to feed a crowd- Veggie Ham and Cheese Breakfast Egg Casserole, want to impress guests- Yogurt Sheet Pan Pancakes with Mixed Berries, no matter what or when, I’ve got you covered!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

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:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW 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 also 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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 (8/8)
B: Peach Pie Cottage Cheese Bowls
L: Protein Egg and Quinoa Salad Jars
D: Cheesy Vegetarian Zucchini Enchiladas with Quick and Delicioso Cuban Style Black Beans (recipe x 2)

Total Calories: 1,085*

TUESDAY (8/9)
B: LEFTOVER Peach Pie Cottage Cheese Bowls
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Shrimp Scampi Tacos with Caesar Salad Slaw with LEFTOVER Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,055*

WEDNESDAY (8/10)
B: PB + J Smoothie
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw (recipe x 2)

Total Calories: 984*

THURSDAY (8/11)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Slow Cooker Pulled Pork on a whole wheat bun with LEFTOVER Quick Cabbage Slaw

Total Calories: 1,033*

FRIDAY (8/12)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an apple
D: Flounder Milanese with Arugula and Tomatoes and Homemade Rice Pilaf
Total Calories: 919*

SATURDAY (8/13)
B: Stuffed Bagel Balls (recipe x 2) with ½ cup mixed berries
L: Air Fryer Popcorn Chicken and ½ cup sliced cucumbers with Low-Fat Buttermilk Ranch Dressing
D: DINNER OUT

Total Calories: 559*

SUNDAY (8/14)
B: LEFTOVER Stuffed Bagel Balls with ½ cup mixed berries
L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (recipe x 4)
D: Broiled or Grilled Pollo Sabroso with Peruvian Green Sauce, ¾ cup rice and Corn Tomato and Avocado Salad

Total Calories: 1,067*

*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.

*Google doc