posted November 9, 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
I don’t know about you, but I cannot believe that it is already November and this year is almost over! With that being said though, I have so much to be thankful for this year- including all of you! If you’re starting to plan your meals for the holidays, you can find all my Thanksgiving recipes here, with more coming soon!
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 (11/11)
B: Petite Crustless Quiche (5) and an orange (0)
L: Ranch Chicken Salad (3) (½ recipe) in ½ an avocado (3)
D: Broccoli and Cheese Potato Soup (7) and a green salad* (2)
Totals: Freestyle™ SP 20, Calories 891**
TUESDAY (11/12)
B: Petite Crustless Quiche (5) and a pear (0)
L: LEFTOVER Broccoli and Cheese Potato Soup (7) and a green salad (2)
D: Chicken Chimichangas (6)
Totals: Freestyle™ SP 20, Calories 1,059**
WEDNESDAY (11/13)
B: Petite Crustless Quiche (5) and an orange (0)
L: LEFTOVER Ranch Chicken Salad (3) in ½ an avocado (3)
D: Slow Cooker 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light sour
cream (1)
Totals: Freestyle™ SP 14, Calories 840**
THURSDAY (11/14)
B: Petite Crustless Quiche (5) and a pear (0)
L: Protein Egg and Quinoa Salad Jars (6)
D: LEFTOVER Slow Cooker 3-Bean Turkey Chili (0) with 2 tablespoons shredded cheddar (2) and 1 tablespoon light
sour cream (1)
Totals: Freestyle™ SP 14, Calories 979**
FRIDAY (11/15)
B: 6 ounces nonfat plain Greek yogurt (0) with ½ cup chopped apple (0), 1 teaspoon honey (1) and a pinch of
cinnamon (0)
L: Protein Egg and Quinoa Salad Jars (6)
D: Fish Florentine (6)
Totals: Freestyle™ SP 13, Calories 852**
SATURDAY (11/16)
B: Pumpkin Pecan Banana Bread (4) and an orange (0)
L: Loaded Baked Potato Soup (5)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 408**
SUNDAY (11/17)
B: LEFTOVER Pumpkin Pecan Banana Bread (4) and ½ a grapefruit (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with 8 carrot sticks (0)
D: Baked Chicken Thighs with Brussels Sprouts and Sweet Potato (10)
Totals: Freestyle™ SP 18, Calories 847**
*Green salad includes 5 cups romaine, ¾ cup each: tomatoes, cucumber, chickpeas and 10 tablespoons light
vinaigrette. Put 1 serving aside for lunch Tuesday.
**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
Produce
- 7 medium oranges
- 1 small sweet apple (any variety)
- 2 pink grapefruit
- 1 large lemon
- 1 medium lime
- 2 pears (any variety)
- 3 medium bananas
- 1 pound Brussels sprouts
- 1 small head garlic
- 1 pound (2 medium) sweet potatoes
- 2 pounds (4 medium) Russet potatoes
- 1 (1-pound) head cauliflower
- 1 pound broccoli florets
- 1 small and 1 large red bell pepper
- 1 (1-pound) bag/clamshell baby spinach
- 1 large head Romaine lettuce
- 1 small bunch baby arugula
- 1 small cucumber
- 1 small bunch carrots
- 1 small bunch celery
- 1 small container fresh chives
- 1 small bunch cilantro
- 1 dry pint grape or cherry tomatoes
- 2 medium vine-ripened tomato
- 3 small (4-ounce) Hass avocados
- 1 large red onion
- 2 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 small package turkey kielbasa
- 1 small package center-cut bacon
- 1 large rotisserie chicken
- 1 1/3 pound (4) skinless white firm fish fillets (such as grouper, bass or halibut)
- 28 ounces (4 large) chicken thighs with bone and skin
- 1 1/3 pound 99% lean ground turkey breast
Grains*
- 1 package all-purpose flour
- 1 package whole white wheat flour (can sub 2 ½ cups all-purpose flour in Pumpkin Bread, if desired)
- 1 package 7-8” low carb whole wheat tortillas (I use La Tortilla Factory)
- 1 small package dry quinoa
- 1 small loaf whole grain sliced bread
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 (or fresh peppercorns)
- Regular or light mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Dried rosemary
- Cumin
- Light vinaigrette (or make your own with ingredients in list)
- Chili powder
- Pumpkin spice
- Cinnamon
- Vanilla extract
- Honey
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small package 2% American cheese
- 1 pint half and half
- 1 box butter
- 1 (16-ounce) tub light sour cream
- 1 (8-ounce) package reduced fat shredded cheddar cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 small block (or bag shredded) pepper Jack cheese
- 1 (12-ounce) container skim milk
- 1 (12-ounce) container 1% milk
- 1 box 1/3 less fat cream cheese
- 1 small wedge fresh Parmesan cheese
- 1 pint 1% buttermilk
Canned and Jarred
- 2 (4.5-ounce) mild diced green chilies
- 2 (4.5-ounce) cans tuna in water
- 1 (28-ounce) can diced tomatoes
- 1 (16-ounce) can tomato sauce
- 2 (15-ounce) cans chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can small red beans
- 1 (15-ounce) can pureed pumpkin
- 1 small jar unsweetened apple sauce
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can chicken broth (can sub 1 ½ cups reduced sodium broth in Potato Soup, if
desired)
Misc. Dry Goods
- 1 small package dry lentils (can sub ½ cup pre-cooked, if desired)
- Baking soda
- 1 small package light brown sugar
- 1 medium bag chopped pecans
*You can buy gluten free, if desired