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 (July 29-August 4)
Summer season also calls for salads– as a side, lunch or for dinner! Some of my favorites are my Italian Sub Salad, Mexican Shrimp Cobb Salad (perfect for a party), and this Air Fryer Chicken Milanese with Mediterranean Salad. What is your favorite salad?
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 (7/29)
B: Mushroom-Spinach Scrambled Eggs with ¼ cup fresh salsa
L: Easy Crockpot Chicken and Black Bean Taco Salad* with 12 tortilla chips
D: Cheesy Vegetarian Zucchini Enchiladas with 1 ounce avocado and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,217**
TUESDAY (7/30)
B: Protein PB & J Smoothie Bowl
L: Easy Crockpot Chicken and Black Bean Taco Salad with 12 tortilla chips
D: Thai Chicken Peanut Lettuce Tacos with Asian Edamame Fried Rice
Total Calories: 1,151**
WEDNESDAY (7/31)
B: Mushroom-Spinach Scrambled Eggs with ¼ cup fresh salsa
L: Easy Crockpot Chicken and Black Bean Taco Salad with 12 tortilla chips
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,102**
THURSDAY (8/1)
B: Protein PB & J Smoothie Bowl
L: Easy Crockpot Chicken and Black Bean Taco Salad with 12 tortilla chips
D: Grilled Flank Steak with Chimichurri with Grilled Corn on the Cob and Southwestern Black Bean, Quinoa and Mango Salad
Total Calories: 1,170**
FRIDAY (8/2)
B: Mushroom-Spinach Scrambled Eggs with ¼ cup fresh salsa
L: LEFTOVER Grilled Flank Steak with Chimichurri and Southwestern Black Bean, Quinoa and Mango Salad
D: Baked Tilapia with Instant Pot Rice and Broccoli Cauliflower Salad
Total Calories: 1,164**
SATURDAY (8/3)
B: Peach Banana Green Smoothie (recipe x 2)
L: Korean Salmon Rice Bowls
D: DINNER OUT
Total Calories: 636**
SUNDAY (8/4)
B: Huevos Rancheros (recipe x 2)
L: Bang Bang Chicken Salad
D: Juicy Grilled Pork Chops with Greek Orzo Salad (½ recipe)
Total Calories: 1,104**
*Prep Sunday night, if desired. Keep dressing separately from salad until ready to serve. Cook brown rice for dinner Tuesday.
**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 medium limes
- 2 medium lemons
- 2 medium bananas (put in freezer when ripe)
- 4 large peaches
- 1 medium mango
- 1 (6-ounce) container fresh blueberries (optional, for topping Smoothie Bowl)
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 2 large heads garlic
- 1 small shallot
- 1 (3-inch) piece fresh ginger
- 2 small jalapenos
- 1 medium red bell pepper
- 1 medium orange bell pepper
- 2 medium zucchini
- 1 small English cucumber
- 4 mini cucumbers (can sub another English, if desired)
- 4 medium ears of corn
- 1 (13-ounce) head broccoli florets
- 1 (13-ounce) head cauliflower
- ¾ pound sliced mushrooms
- 1 bag pre-shredded carrots
- 2 large bunches scallions (you need about 20)
- 2 large bunches cilantro
- 1 small bunch Italian parsley
- 1 small bunch/container fresh oregano (optional garnish for Greek Orzo Salad)
- 1 (1-pound) clamshell/bag baby spinach
- 1 large head iceberg lettuce
- 1 small PLUS 1 large head Romaine lettuce
- ½ small head red cabbage (or 1 bag pre-shredded)
- 4 medium vine-ripened tomatoes
- 1 pint grape or cherry tomatoes
- 3 small PLUS 3 medium yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound ground chicken
- 1 pound mild Italian chicken sausage
- 1 ½ pounds flank steak
- 2 ¼ pounds (6) tilapia fillets
- 1 ¼ pounds (4) skinless salmon fillets
- 4 center-cut, bone-in pork chops (½ inch thick, about 1 ½ pounds total)
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)
- Taco seasoning (or ingredients to make your own)
- Cumin
- Bay leaves
- Oregano
- Red wine vinegar
- Sriracha sauce
- Honey
- Regular or reduced sodium soy sauce*
- Garlic powder
- Crushed red pepper flakes
- Chili powder
- Chipotle chili powder
- Turmeric
- Gochujang
- Mirin
- Toasted sesame oil
- Black sesame seeds
- Light mayonnaise
- Thai sweet chili sauce
- Paprika
- Onion powder
- Thyme
- Sage
Dairy & Misc. Refrigerated Items
- 1 (18-pack large eggs)
- 1 pint liquid egg whites
- 1 (8-ounce) bag shredded reduced fat Mexican blend (I like Sargento)
- 1 small package feta cheese
- 1 small wedge fresh Parmesan cheese
- 1 package cotija or queso blanco
- 1 pint low fat buttermilk
- 1 quart unsweetened almond milk
- 1 small box butter
Grains*
- 1 (16-ounce) package orzo pasta
- 1 large bag tortilla chips
- 1 small package (8-inch) flour tortillas
- 1 small package (6-inch) corn tortillas
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 medium package dry long grain white rice
- 1 small package dry quinoa (or 1 cup pre-cooked)
- 1 package whole wheat Italian seasoned bread crumbs
- 1 package plain panko
Canned and Jarred
- 1 (4-ounce) can chopped green chiles
- 1 small jar pitted kalamata olive
- 1 (15-ounce) can no salt added black beans
- 2 (15-ounce) cans black beans
- 1 small jar capers
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar peanut butter
- 1 small can/jar chipotle peppers in adobo
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can vegetable broth
- 1 small jar chunky salsa (can buy fresh from refrigerated section, if desired)
Frozen
- 1 medium package blueberries
- 1 medium package strawberries
- 1 small package shelled edamame
- 1 medium package corn kernels
Misc. Dry Goods
- 1 small package raw hemp seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package peanuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package granulated sugar
- Nu-Naturals liquid stevia (or sweetener of your choice)
- 1 small container vanilla protein powder
*You can buy gluten free, if desired
