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 (June 17-23)
Seems like summer has kicked into high gear quickly in some parts of the country, while others have been inundated with rain- hoping you are all safe and dry! If you are looking for some easy dinner ideas look no further than this quick and easy Grilled Shrimp, Cheeseburger Salad or this Food Cart-Style Chicken Salad with White Sauce– perfect for meal prep and ready made meals for those busy nights!
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!
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!
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!)
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Check out my 5 favorite deals and sales happening this weekend.
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 (6/17)
B: Egg Tomato and Scallion Sandwich with 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing (recipe x 2) and 8 baby carrots
D:Spicy Gochujang Tofu Bowls (recipe x 2)
Total Calories: 1,171*
TUESDAY (6/18)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D:Grilled Shrimp Tacos with Peach Salsa and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,117*
WEDNESDAY (6/19)
B: Egg Tomato and Scallion Sandwich with 1 cup strawberries
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D: Orzo with Bacon, Leeks, Peas, Spinach and Lemon** and Vegan Caesar Salad
Total Calories: 1,135*
THURSDAY (6/20)
B: Protein PB & J Smoothie Bowl
L: Buffalo Chicken Salad with Light Blue Cheese Dressing and 8 baby carrots
D:Mediterranean Meatballs with Tzatziki
Total Calories: 1,191*
FRIDAY (6/21)
B: Egg Tomato and Scallion Sandwich with 1 cup strawberries
L: Chicken Club Lettuce Wrap Sandwich with an apple
D:Grilled Salmon Bruschetta with Avocado with Grilled Asparagus and ¾ cup orzo
Total Calories: 1,174*
SATURDAY (6/22)
B: Artichoke Pie with 1 cup mixed berries
L: Avocado Quinoa Salad (recipe x 2)
D:DINNER OUT
Total Calories: 729*
SUNDAY (6/23)
B: LEFTOVER Artichoke Pie with Arugula Salad
L: Tuna Poke Salad (recipe x 2)
D:Air Fryer Boneless Chicken Thighs and Corn Tomato Avocado Salad
Total Calories: 1,241*
*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.
**Cook 2 extra strips of bacon for lunch Friday
Shopping list
Produce
- 1 (1-pound) container strawberries
- 1 pint blueberries
- 1 pint raspberries
- 1 pint blackberries
- 1 medium apple (any variety)
- 1 large peach
- 7 medium PLUS 1 large lemon
- 5 medium limes
- 2 small heads garlic
- 1 (2-inch) piece fresh ginger
- 2 medium (5-ounce) PLUS 4 large (6-ounce) Hass avocados (you need 2 ½ pounds whole avocados total)
- 11 Persian (mini) cucumbers
- 1 small cucumber
- 1 large ear of corn
- 1 small bunch celery
- 1 (2-pound) bag baby carrots
- 1 small red bell pepper
- 2 small jalapenos
- 2 medium radishes
- 1 pound asparagus
- 1 medium leek
- 2 large bunches scallions
- 1 small package microgreens (optional, for Caesar Salad)
- 1 large package tri-color coleslaw mix (you need 6 cups)
- 4 small heads Romaine lettuce (can buy 3 and sub Iceberg lettuce for Buffalo Chicken Salad, if desired)
- 1 small head Iceberg lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell baby arugula
- 1 large bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 pint cherry tomatoes
- 3 medium PLUS 1 large vine-ripened tomatoes
- 2 medium beefsteak or heirloom tomatoes
- 1 medium PLUS 1 large red onion
- 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 pound (2) raw boneless, skinless chicken breasts OR 1 rotisserie chicken
- 2 1/4 pounds (8) raw boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 package center-cut bacon
- 3 ounces sliced organic deli chicken or turkey
- 1 ½ pounds raw jumbo peeled and deveined shrimp
- 1 pound raw sushi grade tuna
- 1 ½ pounds (4) wild salmon fillets
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 or regular mayonnaise
- Franks RedHot sauce
- White wine vinegar
- Garlic powder
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Chili powder
- Cayenne pepper
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Crushed red pepper flakes (optional, for Caesar Salad)
- Dijon mustard
- Balsamic vinegar
- Sriracha sauce
- Wasabi paste
- Paprika
- Cajun seasoning
- Herbs de Provence
- Furikake (I like Eden Shake)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small package blue cheese
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) container unsweetened almond, oat or milk of your choice
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 2 (14-ounce) containers extra firm tofu
Grains*
- 1 package 100-calorie sandwich rolls, flats, etc.
- 1 small loaf whole-grain bread
- 1 small package corn tortillas (you need 8)
- 1 (1-pound) package dry orzo pasta
- 1 small package dry quinoa (or 3 cups pre-cooked)
- 1 small package dry pearl (Israeli) couscous
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 package plain panko breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar capers
- 1 (15-ounce) black beans (I like Goya)
- 1 (32-ounce) carton low sodium chicken broth
- 1 (14-ounce) can reduced sodium chicken broth
- 1 (15-ounce) can artichoke hearts in water
Frozen
- 1 medium package blueberries
- 1 medium package strawberries
- 1 small package peas
- 1 small package shelled edamame
- 1 (9-inch) regular pie crust
Misc. Dry Goods
- 1 small package vanilla protein powder
- 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
- 1 small package chia seeds (optional, for topping Smoothie Bowls)
Non-Food Items
*You can buy gluten free, if desired
