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 (August 5-11)
Whether you are getting ready for back to school, or just need some quick, kid friendly meals– I’ve got your back! These Air Fryer Chicken Nuggets (or Baked!) will please even the pickiest of kids, and kids of all ages will love these Pepperoni Pizza Bites!
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 Happening Right Now
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 (8/5)
B: Goat Cheese Herb Omelet with Lox
L: ¾ cup Classic Chicken Salad on an Easy Bagel* with 1 cup cherries
D: Bruschetta Pasta Salad and Arugula Salad
Total Calories: 1,135**
TUESDAY (8/6)
B: Greek Cottage Cheese Bowl
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: Slow Cooker Pulled Pork tacos with 2 corn tortillas, Quick Cabbage Slaw (recipe x 2) and Corn Tomato Avocado Salad
Total Calories: 1,156**
WEDNESDAY (8/7)
B: Goat Cheese Herb Omelet with Lox
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: LEFTOVER Slow Cooker Pulled Pork on a whole wheat bun with Quick Cabbage Slaw and Broccoli Salad (½ recipe)
Total Calories: 1,267**
THURSDAY (8/8)
B: Greek Cottage Cheese Bowl
L: ¾ cup Classic Chicken Salad on an Easy Bagel with 1 cup cherries
D: Beef, Tomato and Acini de Pepe Soup with 1 whole grain roll and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,106**
FRIDAY (8/9)
B: Goat Cheese Herb Omelet with Lox with 1 cup strawberries
L: LEFTOVER Beef, Tomato and Acini de Pepe Soup with 1 whole grain roll
D: Sheet Pan Shrimp with Corn and Tomatoes and Lemon-Parsley Foil Packet Potatoes
Total Calories: 1,032**
SATURDAY (8/10)
B: Zucchini Bread with 1/2 tablespoon butter and 1 cup mixed berries
L: Sesame Crusted Tuna Steak on Arugula
D: DINNER OUT
Total Calories: 542**
SUNDAY (8/11)
B: LEFTOVER Zucchini Bread with 1/2 tablespoon butter and a peach
L: Chicken Nuggets with Air Fryer French Fries (recipe x 4)
D: Sloppy Joes on a whole wheat bun with Chopped Wedge Salad and ½ cob of corn
Total Calories: 1,151*
*Prep salad and bagels 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.
*Google doc
Shopping list
Produce
- 1 ¼ pound cherries
- 1 (12-ounce) container strawberries
- 3 (6-ounce) containers berries (your choice)
- 4 medium peaches
- 5 medium PLUS 1 large lemon
- 2 medium (6-ounce) Hass avocados
- 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
- 2 medium zucchini
- 1 small head garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 1 small yellow or orange bell peppers
- 1 small PLUS 1 medium red bell pepper
- 1 small bunch celery
- 2 medium carrots
- 4 medium PLUS 3 large ears of corn
- 4 ounces white mushrooms
- 1 pound baby Yukon Gold or red potatoes
- 1 ¼ pounds Russet or Yukon Gold potatoes
- 1 medium head broccoli
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 (1-pound) clamshell/bag baby arugula
- 1 medium head Romaine, Butter or Iceberg lettuce
- 1 small head white cabbage
- 2 dry pints cherry or grape tomatoes
- 2 medium heirloom tomatoes
- 4 medium plum tomatoes
- 2 small vine-ripened tomatoes
- 1 small PLUS 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3-ounce) package sliced Nova Lox (smoked salmon)
- 1 ¼ pound sushi grade tuna steaks
- 1 ½ pounds peeled, deveined, tail-off jumbo shrimp
- 1 rotisserie chicken
- 1 ½ pounds 93% lean ground chicken
- 2 ½ pounds boneless, center-cut pork loin roast
- 1 ¼ pounds 93% lean ground beef sirloin
- 1 pound 90% lean ground beef
- 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)
- Light or regular mayonnaise
- Dijon mustard
- Seasoned salt, such as Lawry’s
- Everything Bagel Seasoning or other bagel toppings (optional, for Easy Bagel)
- Red wine vinegar
- Balsamic glaze (I like Delallo)
- Liquid hickory smoke
- Garlic powder
- BBQ sauce (or ingredients to make your own)
- Apple cider vinegar
- Old Bay seasoning
- Cinnamon
- Vanilla extract
- Balsamic vinegar
- White wine vinegar
- Soy sauce*
- Honey
- Toasted sesame oil
- Black and white sesame seeds
- Onion powder
- Ketchup, honey mustard, etc. (optional for dipping Chicken Nuggets)
- Worcestershire sauce
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small package blue cheese
- 1 (4-ounce) log goat cheese
- 1 small package feta cheese
- 1 (4-ounce) chunk fresh mozzarella (or package mozzarella pearls)
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small wedge fresh Parmesan cheese
- 1 small box butter
Grains*
- 1 small package all-purpose unbleached flour
- 1 small package white whole wheat flour
- 1 package rigatoni or bowtie pasta
- 1 package acini di pepe pasta
- 1 package whole grain rolls
- 1 package whole wheat hamburger buns (you need 8)
- 1 small package corn tortillas (you need 8)
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 (14-ounce) can hearts of palm
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can tomato sauce
- 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
- 1 (14-ounce) can chicken broth (optional, for Chicken Salad)
- 1 (32-ounce) carton beef stock
- 1 small jar unsweetened apple sauce
Frozen
Misc. Dry Goods
- 1 small package brown sugar
- Baking soda
- Baking powder
- 1 small package walnut halves (if buying from bulk bin, you need about 1 cup)
- 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ¼ cup)
- 1 small package shelled raw sunflower seeds (if buying from bulk bin, you need ¼ cup)
Non-Food Items
*You can buy gluten free, if desired
