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 (Feb 12-18)
First and foremost, I want to thank everyone who took time out of their busy schedule to and come meet me on my book tour ! I loved meeting all of you! Thank you for making me feel like part of your family! My heart is full and my cup runneth over! I am looking forward to the next few days and my remaining cities!
Don’t forget that Valentine’s Day is this Wednesday! Show your love with something fancy like this Linguini with Sauteed Scallops and Peas and then end with these cute Mixed Berry Pies or my Chocolate Covered Strawberries. Don’t let the day pass without telling your loved ones how much they mean to you!
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 (2/12)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad and a ¼ cup (side) of raw almonds
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,166*
TUESDAY (2/13)
B: Freezer Breakfast Burritos
L: Mayo-less Tuna Pasta Salad and a ¼ cup (side) of raw almonds
D: Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans
Total Calories: 1,040*
WEDNESDAY (2/14)
B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans
D: Perfect Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Perfect Baked Potato
Total Calories: 1,165*
THURSDAY (2/15)
B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans
D: Penne alla Vodka with Chicken
Total Calories: 1,127*
FRIDAY (2/16)
B: ¾ cup nonfat plain Greek yogurt with ½ a chopped apple and 2 tablespoon chopped pecans
L: LEFTOVER Penne alla Vodka with Chicken
D: Broiled Tilapia Oreganata with ¾ cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,232*
SATURDAY (2/17)
B: Chocolate Oat Flour Banana Bread with ½ cup low fat cottage cheese
L: Pepperoni Pizza Bagel Bites (recipe x 2) with 8 baby carrots
D: DINNER OUT
Total Calories: 584*
SUNDAY (2/18)
B: LEFTOVER Chocolate Oat Flour Banana Bread with ½ cup low fat cottage cheese
L: LEFTOVER Pepperoni Pizza Bagel Bites (recipe x 2) with 8 baby carrots
D: White Chicken Chili with 2 tablespoons light sour cream and 1 ounce avocado
Total Calories: 1,034*
*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
- 3 medium bananas
- 1 medium apple
- 1 medium lemon
- 4 medium limes
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 1 medium red bell pepper
- 2 small poblano peppers
- 1 pound string beans
- 3 small spaghetti squash (about 1 ½ pound each)
- 1 ¾ pounds (4 medium) Russet or Idaho potatoes
- 2 small zucchini
- 2 medium bunches scallions
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- 1 (5-ounce) clamshell/bag arugula
- 1 medium baby carrots
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 2 medium vine-ripened tomatoes
- 1 medium sweet onion
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1 ½ pounds (4) beef tenderloin filet mignon steaks
- 1 ¼ pounds peeled and deveined shrimp
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) tilapia fillets
- 1 ½ pounds (6) thin-sliced chicken breast cutlets
- 1 ½ pounds boneless, skinless chicken breasts or thighs
Grains*
- 1 package (8-inch) low carb flour tortillas (such as Ole Xtreme Wellness)
- 1 small package (6-inch) corn tortillas
- 1 package whole wheat short pasta (such as penne or rotini)
- 1 (1-pound) package penne pasta
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package oat flour
- 1 small package unbleached all-purpose flkour
- 1 package whole wheat seasoned breadcrumbs
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)
- Hot sauce (optional, for serving with Breakfast Burritos)
- Red wine vinegar
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Garlic powder
- Chili powder
- Spanish paprika
- Oregano
- Cayenne (optional, for Refried Beans)
- Crushed red pepper flakes
- Italian seasoning
- Pure maple syrup
- Vanilla extract
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 2 (14-ounce) package extra-firm tofu
- 1 (16-ounce) container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt (I recommend Fage or Stonyfield)
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
Canned and Jarred
- 1 (5-ounce) can albacore tuna in water
- 1 (24-ounce) jar marinara or pizza sauce
- 1 (15-ounce) can crushed tomatoes (I love Tuttorosso)
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can Great Northern or navy beans
- 1 (32-ounce) carton low sodium chicken broth
- 1 (14-ounce) can chicken or vegetabe broth
- 1 small jar capers
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 package dry pinto beans
- 1 (50 ml) bottle good quality vodka
- 1 small container cocoa powder
- Baking powder
- Baking soda
- 1 small package sugar free semi-sweet chocolate chips (such as Lily’s)
Non-Food Items
- Heavy duty aluminum foil