A free 7 days, flexible weight loss meal plan with the breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.
spring finally arrived this week! I love this season of rebirth and renewal and I’m ready to see green grass and blooms! I want to thank everyone for their kind words and excitement over my new book- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Lesswhich you can pre-order here Amazon or where books are sold.
With grocery prices on the rise, 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 the MEAL PLAN. You can get more 5-days Budget Friendly Meal Plans by signing up for Relish+ (take a 14 day free trial here!)
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52-week spiral bound meal planner has weekly meal planning grids that you can take off and put on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and grocery lists. I love starting my week with gratitude, affirmation and intention, so I’ve included a space for that too. I hope you love it as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will be displayed under the recipe title. I will keep the ww button on the recipe card, click that and it will take 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 in to your account). All cookbook recipes at cookbook index also updated!
About The Meal Plan
If you’re new to my meal plans, I share free, 7-day flexible healthy meal plans (you can see my previous meal plans here) intended as a guide, included lots of wiggle room for you add more foodcoffee, drinks, fruit, snacks, desserts, wine, etc. or exchange recipes for foods you like, you can search for recipes of course to index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, your age, weight, etc.
There is also an accurate and organized grocery list that will make grocery shopping easier and less stressful. Save you money and time. You’ll eat out less often, waste less food and have everything you need to help keep you on track.
Finally, if you are in Facebook join my Skinnytaste Facebook Community where everyone shares photos of the recipes they are making, you can join here. I love all the ideas everyone is sharing! If you want to ride on email listYou can do it subscribe here so you don’t miss a meal plan!
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 for all meals on the plan.
MONDAY (3/20)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad in ½ a whole wheat pita with 8 baby carrots
D: Instant Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing
Total Calories: 1,214*
TUESDAY (3/21)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad in ½ a whole wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa (recipe x 2)
Total Calories: 1,065*
WEDNESDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: 1 cup Classic Chicken Salad in ½ a whole wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa
Total Calories: 955*
THURSDAY (3/23)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: Turkey Shepherd’s Pie Stuffed Sweet Potatoes
Total Calories: 999*
FRIDAY (3/24)
B: Protein PB and J Smoothie Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: 2 Baked Salmon Cake together Zesty Avocado Cilantro Buttermilk Dressing together Grilled Asparagus and ¾ cup brown rice
Total Calories: 1,048*
SATURDAY (3/25)
B: Peanut Butter Oatmeal Protein Cookies (recipe x 2) with ½ cup cottage cheese
L: LEFTOVER Baked Salmon Cake together Zesty Avocado Cilantro Buttermilk more than 2 cups of mixed vegetables
D: DINNER OUT
Total Calories: 633*
SUNDAY (3/26)
B: Peanut Butter Oatmeal Protein Cookies with ½ cup cottage cheese
L: Air Fryer Egg Salad in ½ a whole wheat pita and an orange
D: Creamy Sausage and Potato Soup
Total Calories: 1,160*
*This is just a guideline, 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 like coffee, drinks, fruit, snacks, desserts, wine, etc.
Shopping list
Create
- 2 medium pears
- 4 medium oranges
- 7 medium limes
- 2 (6-ounce) containers fresh berries (your choice)
- 4 medium ripe bananas
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 small heads of garlic
- 3 small jalapenos
- 1 medium red bell pepper
- 1 small yellow pepper
- 4 small sweet potatoes (about 7-ounces each)
- 1 ½ pounds yellow potatoes
- 1 pound asparagus
- 1 medium bunch of celery
- 1 small bag of baby carrots
- 4 ounces mushrooms
- 1 medium bunch of scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh thyme
- 1 (1-pound) bag/clamshell fresh baby spinach
- 1 (1-pound) bag/clamshell fresh baby arugula
- 1 (5-ounce) bag/clamshell fresh mixed vegetables
- 1 small head Iceberg lettuce
- 10 medium vine ripe tomatoes
- 1 medium red onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 6 ounces sliced ​​deli chicken or turkey breast
- 1 package center-cut bacon
- 1 pound 93% lean ground turkey
- 4 mild Italian turkey or chicken sausage links
- 2 ½ pounds boneless pork shoulder roast
- ½ pound wild Alaskan salmon
Grains*
- 1 package of whole wheat pitas
- 1 small loaf thin-sliced ​​whole grain bread (I like Dave’s Killer Bread)
- 1 large package (6-inch) corn tortillas
- 1 package of whole wheat ziti or cavatappi (I love Dellalo)
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
- 1 small packet of old oats
- 1 small bag of dry brown rice (or 3 cups pre-cooked)
Spices and seasonings
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like it Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pickled spices salt
- Dijon mustard
- Regular or light mayonnaise
- Light balsamic vinaigrette dressing
- Season
- Oregano
- cumin
- Laurel leaf
- Honey or maple syrup (optional, for Berry Cottage Cheese Bowls)
- Worcestershire sauce
- Spicy sauce
- Old bay seasoning
- cinnamon
- Vanilla extract
- paprika
- Italian seasoning
Dairy and Misc. Refrigerated items
- 2 dozen large eggs
- 1 (16-ounce) PLUS 1 (32-ounce) container low-fat cottage cheese (I love Good Culture)
- 1 small tub part-skim ricotta cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti, if desired)
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) container almond or oat milk (or milk of your choice)
- 1 (6-ounce) container fat-free plain Greek yogurt
- 1 pint low fat buttermilk
Canned and Jarred
- 1 (15-ounce) cannellini beans
- 1 (14.5-ounce) can beef broth
- 1 (14.5-ounce) can reduce sodium chicken broth
- 1 (32-ounce) carton low-sodium chicken broth
- 1 jar of marinara sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small can/jar of chipotle peppers in adobo
- 1 small jar capers
- 1 small jar of peanut butter
frozen
- 1 small bag of peas and carrots
- 1 small bag of blueberries
- 1 small bag of strawberries
Misc. Dry Goods
- 1 small package of slivered almonds (if buying from the bulk bin, you need ¼ cup)
- 1 small package of chia seeds (optional, for the Smoothie Bowl)
- 1 package sugar-free chocolate chips (like Lily’s)
- 1 small container of vanilla protein powder (I like Orgain)
Non-Food Items
*You can buy gluten free, if desired