posted January 28, 2022 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Who got snow this weekend? I know when it is cold and snowy outside, I love to warm up with comfort foods like my Shepherd’s Pie Recipe, Tuna Noodle Casserole (or Chicken) or any of my slow cooker recipes. And if your kids are out of school because of weather have them help make some healthy snacks like these PB & J Healthy Oatmeal Cookies or my Broccoli and Cheese Tots. Stay warm out there!
Want more Skinnytaste meal plans? With Relish+ you have access to over 50 specialty plans created just for you, with new ones being published each week! They include:
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:
Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my 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 finally 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. 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!
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (1/31)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens and ¼ cup raw almonds
D: Vegetarian Black Bean Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,041*
TUESDAY (2/1)
B: Omelet Tortilla Breakfast Wrap
L: Classic Chicken Salad on 1 slice whole grain bread and an apple
D: Carne Asada Steak Salad (recipe x 2)
Total Calories: 1,099*
WEDNESDAY (2/2)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens and ¼ cup raw almonds
D: Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
Total Calories: 972*
THURSDAY (2/3)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Spinach Stuffed Chicken Breasts with Perfect Baked Potato
Total Calories: 1,238*
FRIDAY (2/4)
B: PB + J Yogurt
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Pineapple Shrimp Fried Rice
Total Calories: 1,048*
SATURDAY (2/5)
B: Crustless Potato Jalapeño Quiche and an orange
L: Spicy Tuna Poke Bowls (recipe x 2)
D: DINNER OUT!
Total Calories: 666*
SUNDAY (2/6)
B: Healthy 3-Ingredient Banana Oat Cookies with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Pepperoni Pizza Bites
D: Stuffed Pepper Soup with a green salad**
Total Calories: 923*
*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.
** Green salad includes 6 cups chopped Romaine, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots, chickpeas with ¼ cup light vinaigrette.
Shopping List
Produce
- ¼ pound seedless red grapes
- 4 medium oranges
- 1 medium apple
- 4 medium limes
- 2 medium bananas
- 2 medium pineapples
- 1 small (5-ounce) Hass avocado PLUS 3 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 2 medium jalapenos
- 1 medium red bell pepper
- 1 medium green bell pepper
- 6 Persian cucumbers (or 2 medium English)
- 1 medium zucchini
- 2 pounds (4 medium) Russet potatoes
- 1 medium (8-ounce) Yukon Gold potato
- 1 medium head cauliflower
- 3 ounces white mushrooms
- 3 medium carrots
- 1 small bunch celery
- 3 large bunches scallions
- 1 (1-pound) bag/clamshell mixed baby greens
- 1 (10-ounce) bag/clamshell fresh baby spinach
- 1 large head Romaine lettuce
- 1 small bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh oregano (can sub 1 teaspoon dry or 1 tablespoon fresh basil in Stuffed Chicken, if desired)
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Meatball Soup, if desired)
- 1 small bunch/container fresh basil
- 1 medium plum tomato
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 2 ½ pounds (6) boneless, skinless chicken breasts
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1 ¼ pounds boneless (1-inch thick) beef strip steak
- 1 ¼ pounds 93% lean ground turkey breast
- 1 pound 95% lean ground beef
- 1 ¼ pounds large peeled and deveined shrimp
- 1 pound sushi grade tuna
Grains*
- 1 package crunchy corn taco shells (I like Old El Paso Stand ‘n Stuff)
- 1 package (8 to 9-inch) low-carb whole wheat tortillas
- 1 small loaf sliced whole grain bread
- 1 (12-ounce) multigrain baguette
- 1 package seasoned whole wheat breadcrumbs
- 1 package plain panko breadcrumbs
- 1 small package dry brown rice (or 8 cups pre-cooked)
- 1 small package quick oats
- 1 small package all-purpose unbleached flour
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)
- Light mayonnaise
- Cumin
- Smoked paprika
- Paprika
- Garlic powder
- Cayenne pepper
- Bay leaves
- Regular or reduced sodium soy sauce*
- Fish sauce
- Chili powder
- Sesame oil
- Sriracha sauce
- Black sesame seeds
- Honey
- Crushed red pepper flakes (optional, for Pizza Bites)
- Marjoram
- Light vinaigrette dressing
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub ½ cup of any Jack cheese, if desired)
- 1 (8-ounce) bag Monterey Jack cheese
- 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
- 1 small wedge fresh Parmesan cheese
- 1 small container crumbled feta cheese
- 1 medium tub Pico de Gallo (or ingredients to make your own)
- 2 (32-ounce) containers nonfat plain Greek yogurt
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container half and half
- Butter (optional topping for Baked Potatoes)
Canned and Jarred
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced-fat peanut butter
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can tomato sauce
- 4 (14.5-ounce) cans petite diced tomatoes
- 1 small jar marinara or pizza sauce
- 1 small jar sundried tomatoes in oil
- 1 (48-ounce) carton reduced sodium chicken broth
Misc. Dry Goods
- 1 small package unsalted peanuts (if buying from bulk bin, you need 1 tablespoon)
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package chopped walnuts (if buying from bulk bin, you need ¼ cup)
- 1 small package chicken bouillon
- Baking powder
*You can buy gluten free, if desired