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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Guys, only a few weeks before my new cookbook, Skinnytaste One and Done comes out!! If you pre-ordered, don’t forget to fill this form out download the 40-page bonus pack today which includes 3 exclusive recipes that will never be posted on my website. One of them, the Air Fryer Parmesan Salmon is included in this weeks meal plan, so you will need the bonus pack to make it!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
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 Weight Watcher Freestyle Points 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’splentyof wiggle room for co*cktails, 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 (9/24)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Pumpkin Mac and Cheese with Roasted Veggies*(10)
Totals: Freestyle™ SP 15, Calories 852**
TUESDAY (9/25)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 18, Calories 849**
WEDNESDAY (9/26)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: LEFTOVER Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 12, Calories 884**
THURSDAY (9/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Cilantro Chicken Salad(1) in ½ an avocado (3) and an apple (0)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle™ SP 12, Calories 804**
FRIDAY (9/28)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Cilantro Chicken Salad (1) in ½ an avocado (3) and an apple (0)
D: Air-Fryer Lemon Parmesan Salmon (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 14, Calories 994**
SATURDAY (9/29)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 541**
SUNDAY (9/30)
B: Whole Wheat Pumpkin Pecan Pancakes (8) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Baked Potato Soup (5) with a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 20, Calories 847**
*Freeze any leftover you/your family won’t eat
**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.
***Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.
Shopping List:
Produce
- 2 medium pears (any variety)
- 2 medium Russet potatoes
- 1 small and 1 medium head cauliflower (about 2 ½ pounds)
- 1 pound Brussels sprouts
- 2 medium apples (any variety)
- 1 small and 1 large head Romaine lettuce
- 1 jalapeno
- 1 small head garlic
- 1 (1 ¾ pound) butternut squash (you need 20 ounces cubed)
- 2 medium zucchini
- 4 small (4-ounce) and 1 medium (5-ounce) Hass avocados
- 1 small bunch scallions
- 1 small bunch/container chives (can sub scallion greens in Zucchini Salad and Baked Potato Soup, if desired)
- 1 small bunch fresh Italian parsley
- 1 large red bell pepper
- 1 medium bell pepper (any color)
- 1 (1-pound) clamshell fresh blackberries
- 1 (1-pound) and 1 (6-ounce) clamshell fresh berries (your choice)
- 6 ounces asparagus
- ½ pound broccoli florets
- 1 medium lemon
- 1 medium bunch cilantro
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 small and 1 medium red onion
- 2 small (or 1 large) carrots
- 1 small bunch fresh basil
- 2 medium and 1 large lime
- 1 small cucumber
- 1 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 1 pound 93% lean ground beef
- 1 pound jumbo cooked, peeled shrimp
- 1 package center-cut bacon
- 20 ounces (4) skin-on salmon filets
- 1 2/3 pounds boneless, skinless chicken breast
Grains
- 1 package rotini pasta (I used Delallo)*
- 1 container quick oats*
- 1 small package orzo pasta*
- 1 bag whole white wheat flour*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Nutmeg
- Honey
- Low sodium taco seasoning
- Light mayonnaise
- Garlic powder
- Mayonnaise (I like Sir Kensington)
- Cumin
- Chile powder
- Smoked paprika
- Yellow mustard
- Ketchup
- Onion powder
- Paprika
- Cinnamon
- Pumpkin pie spice
- Vanilla extract
- Maple syrup
- Balsamic vinegar
- Light balsamic vinaigrette (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (8-ounce) container buttermilk
- 2 (8-ounce) bags reduced fat shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 4 ounces gouda cheese
- 1 small box butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 pint 1% milk
- 1 pint skim milk
Frozen
- 1 small bag/box shelled edamame
- 1 (15-ounce) bag corn kernels
- Canned and Jarred
- 1 small jar dill pickle spears
- 1 (10-ounce) can tomatoes with green chilies
- 1 (15-ounce) can no salt added kidney beans
- 2 (15-ounce) cans organic pumpkin puree
- 1 (8-ounce) tomato sauce
- 1 (16-ounce) can fat free refried beans
- 1 (32-ounce) box reduced sodium chicken broth
- 1 (14.5-ounce) can reduced sodium chicken or vegetable broth
Misc. Dry Goods
- 1 small bag chopped pecans
- Baking powder
*Can sub gluten free, if desired
