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 19-25)
Have an abundance of late summer veggies in your garden that you need to use? Check out my recipes for zucchini and tomatoes and one of my favorites- this Late Summer Vegetable Enchilada Pie!
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 (8/19)
B: Tropical Chia Pudding Breakfast Bowls
L: Deviled Egg Salad on 1 slice sourdough bread with a peach
D: Green Curry Noodles with Asian Cabbage Mango Slaw
Total Calories: 1,102*
TUESDAY (8/20)
B: Tropical Chia Pudding Breakfast Bowls
L: Deviled Egg Salad on 1 slice sourdough bread with a peach
D: Grilled Skirt Steak and Elote Tacos with Skillet Mexican Zucchini
Total Calories: 1,213*
WEDNESDAY (8/21)
B: Blueberry Banana PB Smoothie
L: Deviled Egg Salad on 1 slice sourdough bread with an apple
D: Foil Packet Cheesy Sausage and Peppers with ¾ cup brown rice
Total Calories: 1,072*
THURSDAY (8/22)
B: Berry Cottage Cheese Breakfast Bowl
L: Deviled Egg Salad on 1 slice sourdough bread with an apple
D: Air Fryer Chicken Thighs and Ratatouille with Farro
Total Calories: 1,112*
FRIDAY (8/23)
B: Blueberry Banana PB Smoothie
L: LEFTOVER Air Fryer Chicken Thighs and Spiralized Greek Cucumber Salad with Lemon and Feta
D: Grilled Salmon Bruschetta with Avocado** and Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,307*
SATURDAY (8/24)
B: Three-Cheese Zucchini Quiche
L: Arugula Salmon Salad with Capers and Shaved Parmesan (recipe x 4)
D: DINNER OUT
Total Calories: 595*
SUNDAY (8/25)
B: Green Smoothie Bowl (recipe x 4)
L: Turkey Club (recipe x 4) with 8 baby carrots
D: Slow Cooker Banh Mi Bowl
Total Calories: 1,136*
*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.
**Grill an extra 1 ¼ pound of salmon for lunch Saturday.
Google doc Print Shopping List
Shopping list
Produce
- 2 medium peaches
- 2 medium apples
- 1 small PLUS 3 medium mangoes (buy 1 medium under-ripe)
- 1 medium kiwi
- 6 medium bananas
- 1 (12-ounce) container strawberries
- 1 (6-ounce) container berries (your choice)
- 5 medium limes
- 2 medium lemons
- 1 small (4-ounce) Hass avocado
- 2 medium ears of corn
- 1 medium eggplant
- 3 pounds zucchini
- 1 medium English cucumber
- 4 medium red bell peppers
- 2 medium yellow bell peppers
- 1 medium green bell pepper
- 1 small PLUS 1 medium jalapeno
- 1 large head garlic
- 2 medium radishes
- ¾ pound baby bok choy
- 1 small head cabbage (or 1 bag pre-shredded)
- 1 (1-pound) bag baby carrots
- 1 small bag shredded carrots
- 1 small bunch scallions
- 1 small head Iceberg lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch fresh cilantro
- 2 large bunches/containers fresh basil
- 1 small bunch/container fresh thyme (can sub ½ tablespoon fresh oregano in Ratatouille, if desired)
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh dill or chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 2 medium PLUS 4 large vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 2 small red onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound skirt steak
- 1 pound pork tenderloin
- 3 pounds wild salmon
- 6 bone-in skin on chicken thighs
- ¾ pounds sweet or spicy Italian chicken sausage links
- 1 package center-cut bacon
- ¾ pounds sliced deli turkey breast (I like Boar’s Head)
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)
- Regular or light mayonnaise
- Dijon mustard
- Paprika
- Fish sauce
- Rice vinegar
- Reduced sodium soy sauce*
- Sesame oil
- Black and white sesame seeds
- Ancho chili powder
- Cumin
- Garlic powder
- Onion powder
- Paprika
- Herbs de Provence or oregano
- Balsamic vinegar
- Red wine vinegar
- Distilled white vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (16-ounce) container firm tofu
- 1 (9-inch) pie dough
- 1 quart protein milk (or milk of your choice)
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container nonfat milk
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container dairy free yogurt (or yogurt of your choice. Can use 1 cup Greek yogurt in Green Smoothie Bowl, if desired)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
- 1 package block feta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 loaf sliced sourdough bread
- 1 loaf whole grain bread (can sub sourdough in Turkey Club, if desired)
- 1 package flat rice noodles (such as A Taste of Thai)
- 1 small package corn tortillas (you need 8)
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 package orzo pasta
- 1 package pearled farro
Canned and Jarred
- 1 small jar dill pickles
- 1 small jar pickled jalapenos
- 1 small jar capers
- 1 small jar pitted kalamata olives
- 1 jar Thai green curry paste (such as Thai Kitchen)
- 1 (13.5-ounce) can light coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar marinara sauce
- 1 small jar powdered peanut butter (such as PB2)
Frozen
- 1 large bag frozen mango
- 1 medium bag frozen blueberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package slivered…
