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 (November 4-10)
Chicken breast is a nutrient-dense protein source that fits well into a variety of popular diets, including the Mediterranean diet. It’s low in fat, high in protein, and provides essential nutrients like B vitamins (especially niacin and B6), which support energy metabolism and brain health. Chicken breast is also a good source of selenium, an antioxidant that supports immune function and thyroid health. Additionally, its high protein content promotes muscle maintenance and growth, while helping to keep you feeling full longer, which can aid in weight management. This Air Fryer Herbed Buttermilk Roast Chicken Breast is sure to be a family hit and my Slow Cooker Shredded Chicken is perfect for meal prep and use in multiple recipes!
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:
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 (11/4)
B: Chorizo Egg Bites and an orange
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D: Green Curry Noodles
Total Calories: 1,082*
TUESDAY (11/5)
B: Chorizo Egg Bites and an orange
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chicken Enchiladas with Quick and Delicioso Cuban Style Black Beans and 2 ounces avocado
Total Calories: 1,108*
WEDNESDAY (11/6)
B: Chorizo Egg Bites and an orange
L: LEFTOVER Chicken Enchiladas with 2 cups mixed greens, 6 cherry tomatoes, 1 ounce avocado, a squeeze of lemon and 1 teaspoon olive oil
D: Pork Chops with Mushrooms and Shallots over ¾ cup brown rice** and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,054*
THURSDAY (11/7)
B: Chorizo Egg Bites and an orange
L: LEFTOVER Chicken Enchiladas with 2 cups mixed greens, 6 cherry tomatoes, 1 ounce avocado, a squeeze of lemon and 1 teaspoon olive oil
D: Stuffed Pepper Soup with ½ grilled cheese #
Total Calories: 1,117*
FRIDAY (11/8)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Stuffed Pepper Soup with a whole grain roll
D: Miso Salmon with Asian Edamame Fried Rice
Total Calories: 1,052*
SATURDAY (11/9)
B: Instant Pot Steel Cut Oats
L: Italian Sub Broccoli Salad
D: DINNER OUT
Total Calories: 608*
SUNDAY (11/10)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Autumn Kale Salad with Chicken
D: The Best Lasagna with Raw Shredded Brussels with Lemon and Oil
Total Calories: 1,213*
*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.
**Make an extra 6 cups brown rice for Stuffed Pepper Soup and Fried Rice Thurs/Fri.
#Grilled cheese includes 1 slice whole grain bread and 1 slice (about ¾ ounce) cheddar cheese.
Shopping list
Produce
- 4 medium oranges
- 2 medium PLUS 1 large lemon
- 2 medium limes
- 5 medium bananas
- 1 medium apple
- 3 small (5-ounce) Hass avocados
- 2 large heads garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 1 medium yellow bell pepper
- 2 medium red bell peppers
- 1 medium green bell pepper
- 1 pound broccoli florets
- ½ pound Brussels sprouts (or 1 [8-ounce] bag pre-shredded)
- ¾ pound diced butternut squash
- ¾ pound baby bok choy
- 10 ounces sliced baby bella mushrooms
- 1 small bag shredded carrots
- 2 mini cucumbers (or 1 small English)
- 2 medium bunches scallions
- 1 small bunch/container fresh basil
- 1 small bunch cilantro
- 1 small bunch Italian parsley
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 large bunch Lacinato kale
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed greens
- 1 pound cherry or grape tomatoes
- 1 small red onion
- 3 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 small package genoa salami (if buying from deli counter, you need 3 ounces)
- 1 package lean deli ham steak (if buying from deli counter, you need 3 ounces)
- 1 small package sliced lean deli turkey (if buying from deli counter, you need 3 ounces)
- 2 rotisserie chickens (buy one closer to the end of the week)
- 4 bone-in or boneless pork loin chops
- 1 pound 95% lean ground beef
- 1 pound 93% lean ground beef
- 1 pound (4) skin-on 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)
- Pure maple syrup
- Ground cinnamon
- Cinnamon sticks
- Red wine vinegar
- Apple cider vinegar
- Oregano
- Dijon mustard
- Thai green curry paste
- Fish sauce
- Cumin
- Chipotle chili powder
- Bay leaves
- Marjoram
- Mirin
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 (16-ounce) package firm tofu
- 1 (12-ounce) package soy chorizo (I like Trader Joe’s)
- 1 small container white miso paste
- 1 (6-ounce) PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) package sliced cheddar (or cheese of your choice for grilled cheese)
- 1 (8-ounce) package Mexican cheese blend
- 1 (8-ounce) package reduced fat Mexican cheese blend (can use regular Mexican blend in Enchiladas, if desired)
- 1 (8-ounce) package part-skim mozzarella cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 small chunk or package sliced reduced fat provolone cheese
- 1 (4-ounce) package goat cheese
- 1 small wedge Pecorino Romano cheese
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small box butter
- 1 (8-ounce) container milk of your choice (for Steel Cut Oats)
Grains*
- 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small whole grain roll
- 1 small package steel cut oats
- 1 medium package dry brown rice (or 9 cups pre-cooked)
- 1 small package dry quinoa (or 2 cups pre-cooked)
- 1 package flat rice noodles
- 1 package no-boil lasagna noodles
- 1 large package (7-inch) whole wheat low carb tortillas (you need 8)
Canned and Jarred
- 1 small jar pickled sliced jalapenos
- 1 small jar sliced pepperoncini
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 2 (28-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 2 (14.5-ounce) cans petite diced tomatoes
- 1 small can/jar chipotle chilis in adobo sauce
- 1 (13.5-ounce) can light coconut milk
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (8-ounce) carton low sodium chicken stock
Frozen
- 1 small package shelled edamame
- 1 medium package blueberries
Misc. Dry Goods
- 1 small package pecan halves (if buying from the bulk bin, you need about ½ cup)
- 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)
- 1 small package light brown sugar
*You can buy gluten free, if desired
