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.
Can you say heat wave? Summer has definitely kicked into high gear quickly! For those nights that it is just too hot to cook inside try my BBQ Chicken Salad or this delicious Gazpacho. Don’t forget to cool off with a refreshing snack or dessert like Blueberry Frozen Yogurt or these Raspberry Coconut Chia Pudding Popsicles. Don’t forget to stay hydrated in this heat and drink lots of water!
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 (7/8)
B: Green Monster Smoothie
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce with ¾ cup brown rice*
Total Calories: 1,053**
TUESDAY (7/9)
B: Omelet Tortilla Breakfast Wrap
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Chicken Enchilada Stuffed Zucchini Boats with Chipotle’s Cilantro Lime Rice
Total Calories: 1,083**
WEDNESDAY (7/10)
B: Green Monster Smoothie
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Cajun Fried Rice
Total Calories: 1,096**
THURSDAY (7/11)
B: Omelet Tortilla Breakfast Wrap
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with a plum
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,115**
FRIDAY (7/12)
B: Green Monster Smoothie
L: LEFTOVER Instant Pot Spaghetti with Meat Sauce with 8 carrot sticks
D: Grilled Shrimp Tacos with Peach Salsa with Quick Black Beans
Total Calories: 1,102**
SATURDAY (7/13)
B: Lemon Blueberry Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Asian Lettuce Wrap Chicken Chopped Salad
D: DINNER OUT
Total Calories: 650**
SUNDAY (7/14)
B: LEFTOVER Lemon Blueberry Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Pastrami Reuben Egg Rolls and Summer Tomato Salad
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with and Air Fryer Sweet Potatoes (recipe x 2)
Total Calories: 1,277**
*Make an extra 3 cups brown rice for dinner Wednesday.
**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 small PLUS 4 medium bananas
- 3 medium apples
- 1 medium plum
- 1 large peach
- 1 dry pint blueberries
- 3 medium limes
- 1 medium PLUS 1 large lemon
- 1 medium (6-ounce) Hass avocado
- 1 medium PLUS 1 large red bell pepper
- 1 small green bell pepper
- 2 large cubanelle peppers
- 2 ½ pounds (5 medium) zucchini
- 4 medium sweet potatoes
- 1 small bunch celery
- 1 small bunch broccolini
- 2 medium PLUS 1 large carrots
- 3 medium heads garlic
- 1 (3-inch) piece ginger
- 2 ½ ounces white mushrooms
- 1 medium package riced cauliflower (you need 2 cups. Can buy frozen, if desired)
- 2 medium bunches scallions
- 1 small package alfalfa or broccoli sprouts
- 1 small PLUS 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional, for Black Beans)
- 1 small bunch/container fresh basil
- 1 medium head Bibb lettuce
- 1 medium head Romaine lettuce
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 6 large heirloom or beefsteak tomatoes
- 1 small PLUS 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 6 ounces pastrami
- 2 ounces lean sliced deli roast beef
- ¾ pound chicken andouille sausage
- 2 pounds 93% lean ground turkey
- 1 pound ground chicken
- 2 pounds jumbo peeled and deveined shrimp
- ¾ pound raw or ½ pound pre-cooked boneless, skinless chicken breast
Condiments and Spices
- Extra virgin olive oil
- Vegetable 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
- Red wine vinegar
- Reduced sodium soy sauce*
- Honey
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Cumin
- Chipotle chili powder
- Oregano
- Cajun seasoning
- Tajin
- Chili powder
- Cayenne pepper
- Sazon
- Vanilla extract
- Pure maple syrup
- Rice vinegar
- Hoisin
- Ketchup
- Worcestershire sauce
- Onion powder
- Garlic powder
- Paprika
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small wedge fresh parmesan cheese
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 block or bag shredded reduced fat Swiss cheese (I like Jarlsberg)
- 1 small box unsalted butter
- 1 quart unsweetened vanilla almond milk or your favorite milk
- 1 pint low fat buttermilk
- 1 (16-ounce) block extra-firm tofu
- 1 package egg roll wrappers
- 1 medium package sauerkraut
Grains*
- 1 small loaf sliced multi-grain or sourdough bread
- 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 small package corn tortillas (you need 8)
- 1 small package extra-long grain or basmati rice
- 1 medium package brown rice (or 6 cups pre-cooked)
- 1 (1-pound) package spaghetti (I like Delallo)
- 1 (3-ounce) baguette or roll
- 1 package whole wheat hamburger buns
- 1 package seasoned breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
Canned and Jarred
- 1 small jar PB2, Better n Peanut Butter or regular peanut butter
- 1 (5-ounce) can tuna in water
- 1 (8-ounce) can water chestnuts
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can tomato sauce
- 1 (25-ounce) jar pasta sauce (I like Delallo Tomato Basil Pomodoro)
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 package chicken bouillon or Better than Bouillon
- 1 (14-ounce) can low sodium chicken broth
- 1 (14-ounce) can vegetable broth
- 1 small jar horseradish
Misc. Dry Goods
- 1 small package granulated sugar
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
- Baking soda
- Cornstarch (or arrowroot powder)
*You can buy gluten free, if desired
