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 (April 29-May 5)
As the days get longer- they also get busier! That can mean being tight on time and needing a quick meal like these easy Air Fryer Chicken Thighs. Prefer having your meal ready when you get home? One of my Slow Cooker Recipes are sure to make your night easier- try this Quick Beef Chili, which can also be made in the Instant Pot.
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. 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!
My 5 Favorite Sales Right Now
Check out my 5 favorite deals and sales happening this weekend, and shop my Mother’s Day Gift Guide for holiday shopping:
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 (4/29)
B: Meal Prep Breakfast Taco Scramble
L: Spicy Canned Salmon Rice Bowl
D:Spinach Artichoke Lasagna Roll-Up with Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,234*
TUESDAY (4/30)
B: Meal Prep Breakfast Taco Scramble
L: 2 LEFTOVER Spinach Artichoke Lasagna Roll-Up
D: Shrimp Scampi Tacos with Caesar Salad Slaw
Total Calories: 1,257*
WEDNESDAY (5/1)
B: Meal Prep Breakfast Taco Scramble
L: 2 LEFTOVER Spinach Artichoke Lasagna Roll-Up
D: Juicy Turkey Burgers with Zucchini on a whole wheat bun with Green Goddess Potato Salad
Total Calories: 1,382*
THURSDAY (5/2)
B: Meal Prep Breakfast Taco Scramble
L: Cobb Salad in a Jar with Buttermilk Ranch
D:One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,199*
FRIDAY (5/3)
B: Greek Yogurt with Berries, Nuts and Honey
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Baked Steelhead Trout (recipe x 2) with Instant Pot Mashed Potatoes and Easy Garlic Broccolini
Total Calories: 1,045*
SATURDAY (5/4)
B: 4-Ingredient Flourless Banana-Nut Pancakes (recipe x 4)
L: Italian Wedding Soup with Everything Parmesan Crisps (recipe x 2)
D: DINNER OUT
Total Calories: 551*
SUNDAY (5/5)
B: Breakfast BLT Salad (recipe x 2)
L: LEFTOVER Italian Wedding Soup with Everything Parmesan Crisps
D: The Best Chicken Enchiladas with Black Beans and Rice and Best Guacamole
Total Calories: 1,022*
*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.
*Google doc
Shopping list
Produce
- 4 medium bananas
- 5 medium lemons
- 1 medium lime
- 2 (5-ounce) container fresh berries (your choice)
- 1 small (5-ounce) PLUS 3 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 3 medium heads garlic
- 1 medium shallot
- 1 small PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 medium (7-ounce) zucchini
- 1 small English cucumber
- 2 ½ pounds baby gold or red potatoes
- 2 pounds Russet potatoes
- 1 small bunch radishes
- 2 small carrots
- 2 medium bunches broccolini
- 2 large bunches scallions (you need about 20)
- 1 large bunch fresh Italian parsley
- 2 large bunches fresh cilantro
- 1 medium bunch culantro (optional, for sofrito)
- 1 small package/bunch fresh basil
- 1 medium head Romaine lettuce
- 1 (1-pound) head escarole
- 1 large bunch Lacinato kale
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (1-pound) container grape or cherry tomatoes
- 1 heirloom tomato
- 1 medium red onion
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 2 ¼ pounds 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 1 pound mild Italian chicken sausage
- 1 (6-ounce) boneless, skinless chicken breast
- 1 rotisserie chicken (buy closer to end of the week)
- 1 pound peeled and deveined jumbo shrimp
- 2 (12-ounce) skin-on Steelhead Trout fillets
- 1 package center-cut bacon
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Chipotle chili powder
- Paprika
- Oregano
- Light mayonnaise
- Sriracha sauce
- Furikake
- Crushed red pepper flakes
- Dijon mustard
- White wine vinegar
- Red wine vinegar
- Dried parsley
- Dried basil
- Onion powder
- Honey
- Sesame seeds
- Dried onion flakes
- Dried garlic flakes
- Poppy seeds
- Sazon (or ingredients to make your own)
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small box unsalted butter
- 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (8-ounce) tub light sour cream
- 1 pint 1% buttermilk
- 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
- 1 (8-ounce) bag part-skim shredded mozzarella cheese
- 1 small PLUS 1 large wedge fresh Parmesan cheese
- 1 small package gorgonzola or blue cheese
Grains
- 1 small package corn tortillas (you need 8)
- 1 package (7-inch) whole wheat low carb tortillas (such as La Tortilla Factory)
- 1 small package whole wheat hamburger buns
- 1 package lasagna noodles
- 1 package orzo pasta
- 1 small package quick oats
- 1 package seasoned whole wheat breadcrumbs
- 1 small package dry brown rice (or ¾ cup cooked)
- 1 small package long grain rice (such as Carolina)
Canned and Jarred
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 1 (14-ounce) can hearts of palm
- 1 (12-ounce) jar marinated artichokes
- 1 (14-ounce) can artichoke hearts
- 1 small can/jar anchovy filets
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (29-ounce) can tomato sauce
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small can/jar chipotle chilis in adobo
- 1 (14-ounce) can regular or reduced sodium chicken broth
- 3 (32-ounce) cartons low sodium chicken broth
Frozen
- 1 (5-ounce) package chopped spinach
- 1 small package frozen corn kernels
Misc. Dry Goods
- 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
- 1 small package pecans halves (if buying from bulk bin, you need ½ cup)
- 1 package vegetable or chicken bouillon cubes (such as Maggi)
*You can buy gluten free, if desired
