posted November 2, 2019 by Gina
A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.
Meal Plan
Wow! This is the 200th meal plan from Skinnytaste! I can’t believe it! I hope you enjoy this one as much as you did the first! Thank you for all the kind comments from the Today Show appearance, I appreciate you all!
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (11/4)
B: Overnight Oats in a Jar (5)
L: Prosciutto, Arugula and Balsamic Sandwich (4) and an apple (0)
D: Potato Leek Soup (3) with Autumn Salad with Pears and Gorgonzola (5) and 2 ounces multigrain baguette (5)
Totals: Freestyle™ SP 22, Calories 1,044*
TUESDAY (11/5)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Potato Leek Soup (3) with 2 ounces multigrain baguette (5)
D: Loaded Chicken Nacho Tostada (5) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 19, Calories 912*
WEDNESDAY (11/6)
B: 2 scrambled eggs and 1 slice whole grain bread (3) with 1 ounce avocado (1)
L: LEFTOVER Potato Leek Soup (3) with 2 ounces multigrain baguette (5)
D: Stuffed Cabbage Casserole (5)
Totals: Freestyle™ SP 17, Calories 813*
THURSDAY (11/7)
B: 2 scrambled eggs and 1 slice whole grain bread (3) with 1 ounce avocado (1)
L: Prosciutto, Arugula and Balsamic Sandwich (4) and an apple (0)
D: LEFTOVER Stuffed Cabbage Casserole (5)
Totals: Freestyle™ SP 13, Calories 934*
FRIDAY (11/8)
B: 2 scrambled eggs and 1 slice whole grain bread (3) with 1 ounce avocado (1)
L: Antipasto Salad (6)
D: Air-Fryer Cajun Shrimp Dinner (5) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 1,001*
SATURDAY (11/9)
B: Banana Nut Bread** (4) and a pear (0)
L: Turkey White Bean Pumpkin Chili (0) with 2 tablespoons cheddar cheese (2) and 1 tablespoon light sour cream (1)
D: DINNER OUT!
Totals: Freestyle™ SP 7, Calories 546*
SUNDAY (11/10)
B: LEFTOVER Banana Nut Bread (4) and an orange (0)
L: LEFTOVER Turkey White Bean Pumpkin Chili (0) with 2 tablespoons cheddar cheese (2) and 1 tablespoon light
sour cream (1)
D: Slow-Cooker French Dip Sandwiches (10) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 908*
*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.
**Freeze any leftover you/your family won’t eat
Skinnytaste Meal Plan (November 4-November 10)
Shopping List
Produce
- 8 medium bananas
- 2 small and 4 medium pears (any variety)
- 2 medium apples (any variety)
- 4 oranges
- 1 (6-ounce) clamshell fresh blueberries
- 1 small jalapeno
- 4 medium leeks
- 2 medium Russet potatoes
- 2 small (4-ounce) Hass avocados
- 1 medium head garlic
- 2 large heads green cabbage
- 1 large green bell pepper
- 1 medium and 2 large red bell peppers
- 1 medium lime
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 (5-ounce) bag/clamshell arugula
- 1 small head Romaine lettuce
- 1 medium zucchini
- 1 medium yellow squash
- 1 small cucumber
- 1 small bunch cilantro
- 1 small bunch scallions
- 1 dry pint cherry or grape tomatoes
- 1 large white onion
- 1 small and 5 large yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 3 ounces thinly sliced prosciutto
- 10 ounces boneless, skinless chicken breast
- 1 pound 95% lean ground beef
- 1 small package turkey pepperoni
- 6 ounces (fully cooked) turkey or chicken Andouille sausage
- 2 pounds 99% lean ground turkey
- 1 (3 to 4 pound) beef round roast
- 1 pound jumbo shrimp
Grains*
- 1 small loaf whole grain sliced bread
- 2 small (3-ounce each) French rolls
- 2 large (12-ounce) multigrain baguette (freeze one for the weekend)
- 1 small package quick oats
- 1 small package all-purpose flour
- 1 medium bag dry brown rice (or 5 cups pre-cooked)
- 1 package tostada shells
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder
- Whole peppercorns
- NuNaturals liquid vanilla stevia or your favorite sweetener
- Cinnamon
- Balsamic vinegar
- Red wine vinegar
- Dijon mustard
- Honey
- Bay leaves
- Cumin
- Oregano
- Thyme
- Rosemary
- Paprika
- Cajun or Creole seasoning
- Vanilla extract
- Chili powder
- Worcestershire sauce
- Whole peppercorns
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box butter
- 1 small wedge gorgonzola cheese
- 1 (8-ounce) bag shredded cheddar cheese (I like Sargento)
- 1 (8-ounce) bag shredded reduced fat Mexican blend (I like Sargento)
- 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 package reduced fat sliced provolone or mozzarella cheese
- 1 (8-ounce) bottle 2% milk
- 1 (8-ounce) bottle unsweetened almond milk (can sub skim or soy, if desired)
- 1 small tub light sour cream
Canned and Jarred
- 1 (14.5-ounce) can petite diced tomatoes
- 2 (15-ounce) can black beans
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can tomato sauce
- 1 small jar Giardiniera (I like Victoria brand)
- 1 small jar unsweetened apple sauce
- 1 (15-ounce) can pumpkin puree (can sub homemade, if desired)
- 1 small jar pitted black olives
- 1 small jar pepperoncini
- 1 small jar roasted red peppers (or buy an extra fresh red pepper and roast yourself)
- 1 (4.5-ounce) can chopped green chilies
- 1 (32-ounce) carton low or reduced sodium beef broth
- 1 (32-ounce) carton chicken stock
- 1 (32-ounce) carton low sodium chicken broth
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- Baking soda
- 1 small package brown sugar
- 1 medium bag pecan halves
- 1 medium bag chopped walnuts
*You can buy gluten free, if desired