posted February 12, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (2/15)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with ½ a grapefruit (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Air Fryer Falafel (1B 5G 1P) with ½ a whole wheat pita (2B 2G 2P), ¼ cup hummus (4B 4G 4P) with ½ a Persian cucumber (0B 0G 0P), 6 halved cherry tomatoes (0B 0G 0P)
Totals: WW Points 16B 23G 16P, Calories 1,042**
TUESDAY (2/16)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Slow Cooker Chicken and Sausage Creole (5B 5G 5P) over 1 cup cooked riced cauliflower (0B 0G 0P)
Totals: WW Points 14B 17G 14P, Calories 1,083**
WEDNESDAY (2/17)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with ½ a grapefruit (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Instant Pot Braised Spiced Beef (5B 5G 5P) in 2 corn tortillas (3B 3G 3P) with Pico de Gallo Salsa (0B 0G 0P), 2 tablespoons shredded pepper jack cheese (2B 2G 2P), and ¼ cup shredded romaine (0B 0G 0P)
Totals: WW Points 15B 18G 15P, Calories 918**
THURSDAY (2/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Instant Pot Braised Spiced Beef (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 20B 21G 13P, Calories 979**
FRIDAY (2/19)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)
Totals: WW Points 15B 19G 10P, Calories 867**
SATURDAY (2/20)
B: Baked Sweet Potato Egg Cups (2B 4G 1P) with 1 ounce avocado (1B 1G 1P) and 1 cup mixed greens (0B 0G 0P)
L: Chicken Parmesan Rolls # (5B 8G 5P)
D: ORDER IN!
Totals: WW Points 8B 13G 7P, Calories 449**
SUNDAY (2/21)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounces lox (0B 1G 0P), sliced tomato and red onion (0B 0G 0P) and an orange (0B 0G 0P)
L: BLT Salad with Avocado (5B 5G 5P)
D: Lasagna Soup (7B 9G 5P)
Totals: WW Points 18B 22G 16P, Calories 861**
*Freeze any leftover you/your family won’t eat. Prep muffins Sunday night, if desired.
**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.
# Double dough for breakfast Sunday.
*Google doc
Shopping List
Produce
- 1 large grapefruit
- 3 medium apples (any variety)
- 1 medium banana
- 5 medium oranges
- 3 medium limes
- 1 (6-ounce) container blueberries
- ½ pound red seedless grapes
- 2 large (7-ounce) Hass avocados
- 2 medium red bell peppers
- 1 green bell pepper
- 1 package sprouts (such as daikon radish sprouts)
- 2 chile peppers (mild or hot, your choice)
- 2 Persian (mini) cucumbers
- 1 English cucumber
- 1 (8-ounce) sweet potato
- 2 small heads garlic
- 1 medium head cauliflower (or 8 cups “riced”)
- 1 small bunch celery
- 2 medium carrots
- 2 large bunches scallions
- 1 small PLUS 1 large head Romaine lettuce (sub for Iceberg in Turkey Club)
- ½ small head green cabbage
- 1 (10-ounce) bag/clamshell mixed greens
- 1 medium bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh thyme (can sub basil or parsley in Egg Cups, if desired)
- 1 small bunch/container fresh basil
- 4 medium Roma tomatoes
- 6 medium PLUS 1 large vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small white onion
- 1 small red onion
- 1 small, 1 medium and 1 large yellow onions
Meat, Poultry and Fish
- 2 packages center-cut bacon
- 6 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ¼ pounds boneless, skinless chicken breasts
- 9 ounces chicken Andouille sausage
- 14 ounces sweet Italian chicken sausage
- 1 (3-pound) chuck roast
- 1 pound wild salmon
- ½ pound lox (smoked salmon)
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package whole wheat pita bread
- 1 small package corn tortillas (you need 8)
- 1 small package quick oats
- 1 package lasagna noodles
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package unbleached all-purpose flour
Condiments and Spices
- Extra virgin olive 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
- Crushed red pepper flakes
- Creole seasoning
- Cayenne pepper
- Onion powder
- Oregano
- Bay leaves
- Ground cinnamon
- Cinnamon sticks
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Apple cider vinegar
- Reduced sodium soy sauce*
- Rice wine vinegar
- Mirin
- Wasabi in a tube
- Sesame oil
- Toasted sesame seeds
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 container hummus (any variety)
- 1 small tub reduced fat cream cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) package shredded pepper jack cheese
- 1 (8-ounce) package shredded cheddar (can sub ¼ cup pepper jack or mozzarella in Omelet Muffins, if desired)
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 (32-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 small wedge fresh Pecorino Romano cheese (can sub 1 ounce Parmesan in Egg Cups, if desired)
- 1 small wedge fresh Parmesan cheese
- 1 small tub part-skim ricotta cheese
Canned and Jarred
- 1 (15.5-ounce) can chickpeas
- 2 (14 or 14.5-ounce) cans diced tomatoes
- 1 (6-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (15-ounce) can/carton beef broth
- 1 small can/jar chipotle peppers in adobo
- 1 large jar marinara sauce (or ingredients to make your own)
Frozen
- 1 small package frozen spinach (can sub chopped fresh in Omelet Muffins, if desired)
Misc. Dry Goods
- Baking powder
- 1 small package chopped pecans or walnuts (if buying from bulk bin, you need ¼ cup)
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package nori (seaweed)
*You can buy gluten free, if desired
