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 (Feb 16-22)
During these crazy days of winter, where the weather can’t really decide what it wants to do, comfort foods that combine warmth and ease are the way to go. Slow cooker meals like my Slow Cooker Salsa Chicken with Black Beans and Corn allows you to set it and forget it til dinner time while Instant Pot recipes such as this Italian Pulled Pork Ragu gets the job done quicker, is versatile and may even give you leftovers!
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:
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!)
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 (2/16)
B: Breakfast Burritos with an orange
L: Tuna and White Bean Salad
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,166*
TUESDAY (2/17)
B: Breakfast Burritos with an orange
L: Tuna and White Bean Salad
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes with Black Bean, Avocado, Cucumber Salad
Total Calories: 1,266*
WEDNESDAY (2/18)
B: Breakfast Burritos with ½ a grapefruit
L: Turkey Club and an apple
D: Baked Pasta with Sausage and Spinach and Massaged Raw Kale Salad
Total Calories: 1,237*
THURSDAY (2/19)
B: Breakfast Burritos with ½ a grapefruit
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Chicken and Broccoli with ¾ cup brown rice**
Total Calories: 1,124*
FRIDAY (2/20)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Skillet Cajun Spiced Fish with Tomatoes with ¾ cup rice and String Beans with Garlic and Oil
Total Calories: 1,152*
SATURDAY (2/21)
B: Instant Pot Steel Cut Oats
L: Tuna Melt (recipe x 2) with an apple
D: DINNER OUT
Total Calories: 560*
SUNDAY (2/22)
B: Potato Cheddar Chive Bake with a kiwi
L: Italian Sub Broccoli Salad
D: Korean Beef Bowls
Total Calories: 1,119*
*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.
**Make an extra 3 cups rice for dinner Friday, if desired
Shopping list
Produce
- 2 medium oranges (any variety)
- 1 large grapefruit
- 2 medium limes
- 1 medium lemon
- 5 medium (ripe) bananas
- 4 medium kiwis
- 1 dry pint blueberries (or 1 small bag frozen)
- 5 medium apples (any variety)
- 2 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium red bell peppers
- 1 small green bell pepper
- 2 small heads garlic
- 1 (4-inch) piece fresh ginger
- 1 small PLUS 1 medium English cucumber
- 2 medium zucchini
- 1 small bunch celery
- 1 large carrot
- 1 pound green beans
- 1 medium Russet potato
- 4 medium sweet potatoes
- 1 ½ pounds broccoli florets
- 2 medium bunches scallions
- 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Potato Bites, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag baby arugula or spinach
- 1 medium bunch Lacinato kale
- 1 dry pint cherry or grape tomatoes
- 5 medium PLUS 1 large vine-ripened tomatoes
- 1 small red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound 93% lean ground beef
- 1 pound boneless, skinless chicken breasts
- 1 pound thin-sliced boneless, skinless chicken breast cutlets
- 1 pound raw sweet Italian chicken sausage
- 1 package center-cut bacon
- 1 small package genoa salami (if buying from deli counter, you need 3 ounces)
- 1 small package sliced deli ham (if buying from deli counter, you need 3 ounces)
- 1 package sliced deli turkey (if buying from deli counter you need 6 ounces)
- 1 ½ pounds (4) white fish fillets, such as flounder, fluke or tilapia
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)
- Pure maple syrup
- Ground cinnamon
- Cinnamon sticks
- Hot sauce (optional, for serving with Breakfast Burritos)
- Garlic powder
- Dijon mustard
- Paprika
- Light mayonnaise
- Red wine vinegar
- Oregano
- Unseasoned rice vinegar
- Dry sherry
- Reduced sodium soy sauce*
- Samal Oelek (ground chili paste)
- Toasted sesame oil
- Bay leaves
- Crushed red pepper flakes
- Mirin
- White pepper (can sub black pepper in Chicken and Broccoli, if desired)
- Sesame seeds
- Cajun seasoning
- Gochujang sauce
Dairy & Misc. Refrigerated Items
- 1 (14-ounce) package extra-firm tofu
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) container low fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small container light sour cream
- 1 (15-ounce) container fat-free ricotta cheese
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container skim, soy or unsweetened almond milk
- 1 (16-ounce) bag shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 small package fresh mozzarella
- 1 small block or sliced reduced fat provolone cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ½ cup Parmesan in Baked Pasta, if desired)
Grains*
- 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package steel cut oats
- 1 medium package dry brown rice (or 12 cups pre-cooked)
- 1 package rigatoni pasta
Canned and Jarred
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (10-ounce) can enchilada sauce (or ingredients to make your own)
- 2 (3-ounce) packets of tuna in water
- 2 (4.5-ounce) cans tuna in water
- 1 small jar sliced pepperoncini
- 1 small jar capers
- 1 (14.5-ounce) can chicken broth
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can Navy beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 small package light brown sugar
- 1 small package granulated sugar
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package lightly salted peanuts (if buying from bulk bin, you need 2 tablespoons)
- Cornstarch
- Colored sprinkles (optional, for Breakfast Banana Split)
- Non-Food Items
- Heavy duty aluminum foil
*You can buy gluten free, if desired
