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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (July 31-August 6)
It’s the perfect time of year to think about meal prep as summer activities die down and Skinnytaste Meal Prep is the perfect cookbook to help you save time, money and calories. Between that and my new cookbook Skinnytaste Simple (available for pre-order), which has delicious, healthy recipes with 7 ingredients of fewer, getting dinner on the table will be easier than ever!
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
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (7/31)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Giant Zucchini Parmesan with 1 cup whole wheat spaghetti
Total Calories: 1,065*
TUESDAY (8/1)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Steak Taco Lettuce Wraps with Mexican-Inspired Grilled Corn Salad with Cotija
Total Calories: 1,022*
WEDNESDAY (8/2)
B: Peanut Butter Banana Oat Protein Cookies
L: Food Cart-Style Chicken Salad with White Sauce
D: Air Fryer Asian Meatballs
Total Calories: 1,132*
THURSDAY (8/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce
D: Grilled Bourbon Chicken with Quick Spiralized Zucchini and Grape Tomatoes (recipe x 2)
Total Calories: 1,148*
FRIDAY (8/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice**
Total Calories: 1,094*
SATURDAY (8/5)
B: Caramelized Onion, Red Pepper and Zucchini Frittata
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Total Calories: 590*
SUNDAY (8/6)
B: Roasted Strawberry Almond Flour Muffins with ¾ cup nonfat plain Greek yogurt, 1 teaspoon honey and ½ cup fresh mango
L: Seattle Asian Salmon Bowl
D: Turkey Burger with Air Fryer French Fries (recipe x 2)
Total Calories: 1,159*
*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.
**Make an extra 2 cups rice for lunch Sunday, if desired.
Shopping List
Produce
- 2 medium over ripe bananas
- 1 medium lemon
- 2 medium limes
- 3 small mangoes
- 1 medium kiwi
- 1 (12-ounce) container fresh strawberries
- 4 small (5-ounce) Hass avocados (plus 1 (optional) extra for Turkey Burgers, if desired)
- 1 medium English cucumber
- 4 Persian (mini) cucumbers (can sub another medium English, if desired cucumber)
- 3 medium PLUS 2 large PLUS 1 giant zucchini
- 1 medium yellow squash
- 1 small container fresh sprouts (such as daikon radish sprouts)
- 2 medium Russet or Yukon Gold potatoes
- 1 medium PLUS 1 large red bell pepper
- 1 small jalapeno
- 6 large ears of corn
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 2 large bunches scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 large head Romaine lettuce
- 1 small head Iceberg lettuce
- 1 (1-pound) bag/clamshell mixed baby greens
- 3 medium vine-ripened tomatoes (plus 1 or 2 extra [optional] for Turkey Burgers, if desired)
- 2 dry pints grape or cherry tomatoes
- 1 medium white onion
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 2 pounds 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken thighs
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound thin sirloin steak
- 1 pound sushi grade tuna
- 1 pound wild salmon
- 1 pound jumbo shrimp
- 1 small package turkey or chicken Andouille sausage or Kielbasa
Grains*
- 1 small package old fashioned or quick oats
- 1 package whole wheat spaghetti
- 1 package seasoned whole wheat breadcrumbs
- 1 package plain panko breadcrumbs
- 1 medium package dry brown rice (or 8 cups pre-cooked)
- 1 small package almond flour
- 1 small package oat flour (can make your own with old fashioned or quick oats, if desired)
- 1 package small hamburger buns
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)
- Cinnamon
- Vanilla extract
- Oregano
- Paprika
- Turmeric
- Cumin
- Mayonnaise
- Apple cider vinegar
- Garlic powder
- Cajun or Creole seasoning
- Tajin or chili lime seasoning
- Sesame oil
- Sriracha sauce
- Reduced sodium soy sauce
- BBQ sauce (or ingredients to make your own)
- Apple cider vinegar
- Crushed red pepper flakes
- Rice wine vinegar
- Wasabi paste
- Furikake
- Honey
- Toasted sesame seeds
- Mirin
- Dried onion flakes
- Ketchup
- Mustard
- Worcestershire sauce
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Pecorino Romano cheese (can sub ¼ cup parmesan in Zucchini Parmesan, if desired)
- 1 small wedge Parmesan cheese
- 1 small package Cotija cheese
- 1 small box unsalted butter
- 1 (16-ounce) PLUS 1 (32-ounce) containers nonfat plain Greek yogurt
- 1 (8-ounce) container nonfat plain whole milk yogurt (I like Stonyfield)
- 1 (8-ounce) container unsweetened vanilla almond milk
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar mild harissa (optional, for topping Food Cart Chicken)
- 1 jar marinara
- 1 small jar unsweetened apple sauce
- 1 (15-ounce) can low sodium chicken broth
- 1 small jar sliced pickles (optional, for Turkey Burgers)
- 1 (2.6-ounce) packet light tuna in water
Frozen
- 1 large bag shelled edamame (you need 3 cups)
Misc. Dry Goods
- 1 small package vanilla protein powder (I like Orgain)
- 1 package sugar free chocolate chips (such as Lily’s)
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package monk fruit sweetner, stevia or sweetener of your choice
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 small bottle bourbon
- Baking powder
- Baking soda
- 1 small package nori (roasted seaweed)
*You can buy gluten free, if desired
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