posted January 1, 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 (1/4)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad* (1B 1G 1P)
Totals: WW Points 14B 16G 12P, Calories 897**
TUESDAY (1/5)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad (1B 1G 1P)
D: Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 13B 18G 6P, Calories 844**
WEDNESDAY (1/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce
avocado (1B 1G 1P)
Totals: WW Points 10G 18G 5P, Calories 941**
THURSDAY (1/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 18B 20G 18P, Calories 1,021**
FRIDAY (1/8)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Cod Fish Tacos (5B 7G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 22B 24G 22P, Calories 1,105**
SATURDAY (1/9)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), sliced cucumbers and tomatoes (0B 0G 0P)
L: Wonton Soup (2B 2G 2P) with Spicy Garlic Edamame (3B 6G 3P)
D: ORDER IN!
Totals: WW Points 11B 15G 11P, Calories 527**
SUNDAY (1/10)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Easy Garlic Broccolini (1B 1G 1P)
Totals: WW Points 13G 21G 13P, Calories 844**
*Green salad includes 7 ½ cups mixed greens, 3 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and 5 tablespoons light vinaigrette. Set aside one serving of soup and salad for Tuesday lunch.
**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
- 2 small bananas
- 2 medium apples (any variety)
- 1 pear (any variety)
- 6 medium oranges
- 4 medium limes
- 1 medium lemon
- 1 (6-ounce) container fresh blueberries
- 1 medium (6-ounce) and 1 large (7-ounce) Hass avocado
- 4 ounces shiitake mushrooms
- 3 medium cucumbers
- 1 (1-pound) butternut squash
- 4 medium carrots
- 1 small bunch celery
- 4 heads baby bok choy
- 1 pound green beans
- 1 medium head cauliflower
- 1 pound broccoli florets
- 2 medium bunches broccolini
- 1 small container alfalfa sprouts
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 medium leeks
- 1 large bunch scallions
- ½ small head white cabbage
- ½ small head purple cabbage (can sub all purple or all white in TK, if desired)
- 1 small head Romaine lettuce
- 1 (10-ounce) container mixed greens
- 1 large bunch Lacinato kale
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 1 small red onion
- 1 small and 1 large yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 3 ½ pounds boneless, skinless chicken breasts
- 1 1/3 pounds 99% lean ground turkey
- 1 pound (4) skinless firm white fish such as cod, snapper or mahi mahi
Grains*
- 1 small package quick oats
- 1 loaf sliced whole grain bread
- 1 (8-ounce) multigrain baguette
- 1 small package white or whole wheat seasoned breadcrumbs
- 1 medium package brown rice (or 6 cups pre-cooked)
- 1 package unbleached all-purpose flour
- 1 small package corn tortillas
- 1 small package long grain white or basmati rice (can sub brown rice in Cilantro Lime Rice, if desired)
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)
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Cinnamon
- Light mayonnaise
- Bay leaves
- Light vinaigrette dressing (or make your own with ingredients in list)
- Garlic powder
- Onion powder
- Cumin
- Cayenne pepper
- Red wine vinegar
- Ground ginger
- Pure maple syrup
- Ketchup
- Worcestershire sauce
- Marjoram
- Chili lime seasoning, such as Tajin Classic
- Reduced sodium soy sauce*
- Sesame seeds
- Sesame oil
- Honey
- Nutmeg
- Crushed red pepper flakes (optional, for Broccolini)
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small tub light cream cheese
- 1 small box butter
- 1 pint low (or reduced) fat buttermilk
- 1 pint half and half
- 1 (8-ounce) bag shredded reduced fat mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 pint unsweetened almond milk
- 1 (8-ounce) container 2% milk
Canned and Jarred
- 1 (14.4-ounce) can diced tomatoes with green chilies
- 1 (15-ounce) can black beans
- 2 (15-ounce) cans chickpeas
- 1 (5-ounce) can albacore tuna in water
- 1 small jar marinara or ingredients to make your own
- 1 (48-ounce) carton vegetable broth
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (14.4-ounce) can chicken broth
- 1 small jar peanut butter
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Frozen
- 1 package mini wontons (I like Trader Joe’s Chicken Cilantro)
- 1 medium bag edamame in pods
- 1 (8-ounce) bag corn kernels
- 1 (6-ounce) bag frozen strawberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package dry green lentils
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
*You can buy gluten free, if desired