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posted November 4, 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
I’ve got a meatless Monday dinner entrée posted this week, check out other vegetarian options like my Chickpea Milanese, Roasted Sweet Potato and Black Bean Bowls or my Portobello Burger with Mozzarella and Pesto Mayo and find your favorite!
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 (11/7)
B: Apple Pie Overnight Oats with ½ cup yogurt
L: Updated Waldorf Salad Cups
D: Tofu Tacos with Potatoes and Jalapeños
Total Calories: 1,206*
TUESDAY (11/8)
B: LEFTOVER Apple Pie Overnight Oats with ½ cup yogurt
L: LEFTOVER Updated Waldorf Salad Cups
D: One Pot Cheesy Turkey Taco Chili Mac
Total Calories: 1,103*
WEDNESDAY (11/9)
B: Classic Egg Salad on 2 ounces sourdough bread and ½ a grapefruit
L: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac
D: Spicy Pork Brussels Bowls over ½ cup brown rice
Total Calories: 1,109*
THURSDAY (11/10)
B: LEFTOVER Classic Egg Salad on 2 ounces sourdough bread and ½ a grapefruit
L: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac
D: Healing Turmeric Chicken Noodle Soup
Total Calories: 1,105
FRIDAY (11/11)
B: LEFTOVER Classic Egg Salad on 2 ounces sourdough bread and an orange
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Shrimp, Peas and Rice with Roasted Parmesan Green Beans
Total Calories: 1,186*
SATURDAY (11/12)
B: Spinach Ricotta Quiche with 2 cups mixed greens with 1 tablespoon light vinaigrette
L: BLT with Avocado (recipe x 4)
D: DINNER OUT
Total Calories: 565*
SUNDAY (11/13)
B: LEFTOVER Spinach Ricotta Quiche with an orange
L: Harvest Kale Salad with Roasted Winter Squash (recipe x 2)
D: Beef Stew with Pumpkin
Total Calories: 1,241*
*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.
Shopping List
- 1 medium apple (any variety)
- 1 small pear (Bosc or Anjou)
- 5 medium oranges
- 1 medium grapefruit
- 1 medium lemon (optional, for Chicken Noodle Soup)
- 1 small pomegranate (or small container of seeds)
- 2 small (5-ounce) Hass avocados
- 1 small head of garlic
- 1 (2-inch) piece fresh ginger
- 2 large jalapeños
- 1 medium zucchini
- 1 medium red bell pepper
- 1 ¼ pounds shredded (or shaved) Brussels sprouts
- 1 medium Russet potato
- ¾ pound green beans
- ¾ pound broccoli florets
- 2 medium carrots
- 1 small bunch celery
- 2 medium acorn squash
- 1 medium sugar or pie pumpkin (you can sub another 2 acorn or 1 medium butternut squash)
- 2 medium bunches scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme in Beef Stew, if desired)
- 1 small bunch/container fresh basil
- 1 head butter lettuce
- 2 medium bunches Lacinato kale
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 (1-pound) bag/clamshell fresh baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomato
- 1 small red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 1/3 pound 93% lean ground turkey
- 4 boneless, skinless chicken breasts or thighs (about 2 pounds)
- 1 (8-ounce) boneless, skinless chicken breast (can buy 6 ounces pre-cooked for Waldorf Cups, if desired)
- 1 pound 90% lean ground pork
- 1 ¼ pounds peeled and deveined shrimp
- 1 package center-cut bacon
- 2 pounds beef chuck
Grains*
- 1 loaf sliced whole grain bread
- 1 small loaf sourdough bread
- 1 small package old fashioned oats
- 1 small package (6-inch) corn tortillas (you need 8)
- 1 (1-pound) package pasta shells (like Delallo)
- 1 (12-ounce) package vermicelli rice noodles
- 1 package quick cooking rice (such as Uncle Ben’s)
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)
- Ground cinnamon
- Ground nutmeg
- Vanilla extract
- Pure maple syrup
- Reduced sodium soy sauce*
- Chili powder
- Ancho chili powder
- Smoked paprika
- Paprika
- Cumin
- Oregano
- Garlic powder
- Mayonnaise
- Red wine vinegar
- Cayenne pepper
- Turmeric
- Light vinaigrette (or make your own with ingredients in list)
- Balsamic vinegar
- Apple cider vinegar
- Honey
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 package pre-made pie dough (for 1 [9-inch] deep dish)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 small wedge fresh parmesan cheese
- 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Shrimp, Peas and Rice, if desired)
- 1 small package Gorgonzola cheese
- 1 small tub part-skim ricotta cheese
- 1 pint unsweetened almond milk (or milk of your choice)
- 1 (8-ounce) container skim milk
- 1 small box unsalted butter
- 1 (8-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel diced tomatoes with green chilies
- 1 small jar or tub (fresh) salsa
- 1 (32-ounce) carton chicken bone broth or chicken broth
- 1 (32-ounce) carton low or reduced sodium chicken broth
- 1 (32-ounce) carton beef broth
- 1 (15-ounce) can fat free refried beans
- 1 (14.5-ounce) can pink or red beans
Frozen
Misc. Dry Goods
- 1 small package chicken bouillon cubes
- 1 small bottle red wine
- 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
*You can buy gluten free, if desired
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