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 2-8)
Super Bowl weekend is here, and it’s the perfect excuse to gather friends, cheer on your favorite team, and enjoy some great food! Even in full party mode, you can still serve up healthier recipes that satisfy even the biggest fans in the room. Feeding a large crowd? This easy Beef Chili Recipe is a game-day win that’s easy to make and perfect for sharing. Got kids coming to the party? Chicken Nuggets are always a hit!
No Super Bowl spread is complete without a few tried-and-true classics—Guacamole, Buffalo Wings, and Everything Bagel Pigs in a Blanket are always fan favorites and disappear fast. And when the final whistle blows, end the game on a sweet note with these Cheesecake Brownies for the perfect way to celebrate a big win (or soften the loss!).
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 (11/3)
B: Chorizo Egg Bites with an orange
L: Buffalo Chicken Salad
D: Tofu Green Curry with Vegetables with ¾ cup brown rice*
Total Calories: 1,219*
TUESDAY (11/4)
B: Chorizo Egg Bites with ½ a grapefruit
L: Buffalo Chicken Salad
D: Taco Macaroni
Total Calories: 1,202*
WEDNESDAY (11/5)
B: Chorizo Egg Bites with ½ a grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Chicken Pot Pie Soup with 2 Bisquick Garlic Cheddar Biscuits
Total Calories: 1,184*
THURSDAY (11/6)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Chicken Pot Pie Soup with 2 Bisquick Garlic Cheddar Biscuits
D: Slow Cooker Green Chili Pork with ¾ cup brown rice, 1 ounce avocado and 1 tablespoon light sour cream
Total Calories: 1,279*
FRIDAY (11/7)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Chicken Pot Pie Soup with 2 Bisquick Garlic Cheddar Biscuits
D: Shrimp Sagnaki over 1 cup whole wheat orzo
Total Calories: 1,221*
SATURDAY (11/8)
B: Huevos Rancheros (recipe x 2)
L: Italian Sub Salad
D: DINNER OUT
Total Calories: 712*
SUNDAY (11/9)
B: Banana Nut Protein Oats (recipe x 4)
L: Buffalo Wings, Jalapeño Poppers and Whipped Ricotta Toast with Roasted Tomatoes
D: Slow Cooker Chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado
Total Calories: 1,327*
*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.
Shopping list
Produce
- 5 medium (ripe) bananas
- 2 medium oranges
- 1 large grapefruit
- 1 medium lime
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small PLUS 1 medium head garlic
- 1 small PLUS 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 1 small PLUS 12 medium jalapenos
- 2 medium red bell peppers
- 1 small green bell pepper
- 1 small English cucumber
- 1 small bunch celery
- 1 small bunch carrots
- 1 small head cauliflower
- 2 large yellow squash
- 1 (8-ounce) package sliced baby bella mushrooms
- 2 medium Yukon gold potatoes
- 1 large bunch scallions
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 large head Romaine lettuce
- 1 package baby Romaine leaves or Butter lettuce
- 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
- 4 medium vine-ripened tomatoes
- 1 small red onion
- 2 small PLUS 3 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 ¾ pounds boneless, skinless chicken breasts
- 36 chicken wingettes and drummettes or 18 whole chicken wings
- 1 ¾ pounds ground beef
- 2 pounds pork tenderloin
- 1 ¼ pounds peeled and deveined jumbo shrimp
- 1 package turkey pepperoni
- 1 small package sliced genoa salami (if buying from deli counter, you need 2 ounces)
- 1 small package capicola (if buying from deli counter, you need 2 ounces)
- 1 small package sliced deli turkey (if buying from deli counter, you need 6 ounces)
Condiments and Spices
- Extra virgin olive oil
- Avocado 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
- Cinnamon
- Cumin
- Regular or light mayonnaise
- Frank’s RedHot sauce
- Sriracha sauce
- Red wine vinegar
- Italian seasoning
- White vinegar
- Oregano
- Paprika
- Smoked paprika
- Garlic powder
- Chili powder
- Crushed red pepper flakes (optional, for Ricotta Toast)
- Green curry paste
- Fish sauce (optional, for Green Curry Tofu)
- Lemongrass paste (I use Gourmet Green)
- Taco seasoning (or make your own with ingredients in list)
- Thyme
- Furikake
Dairy & Misc. Refrigerated Items
- 1 (12-ounce) package soy chorizo
- 1 (14-ounce) package extra firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (half-gallon) jug fat free milk
- 1 (16-ounce) container low fat cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) block light cream cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub light sour cream
- 1 small box butter
- 1 (16-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella and provolone cheese mix
- 1 (8-ounce) bag reduced fat sharp shredded cheddar cheese
- 1 small package cotija cheese
- 1 (8-ounce) block feta cheese
- 1 jar low fat blue cheese dressing (or ingredients to make your own)
Grains*
- 1 small package corn tortillas
- 1 small package quick oats
- 1 small package dry brown rice (or 7 cups pre-cooked)
- 1 package dry elbow macaroni pasta
- 1 package dry whole wheat orzo
- 1 package panko breadcrumbs
- 1 package Heart Smart Bisquick
- 1 small package all-purpose flour
- 1 (8-ounce) French baguette
Canned and Jarred
- 2 (4.25-ounce) cans whole green chiles, such as Hatch
- 1 (4-ounce) can chopped green chiles
- 3 (10-ounce) cans RoTel diced tomatoes with green chilies
- 1 (15-ounce) can petite diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 small jar pickled jalapenos
- 1 small jar pickled pepperoncini or banana peppers
- 1 small jar kalamata olives
- 1 (2.25-ounce) can sliced black olives
- 1 (14-ounce) can light coconut milk
- 1 (14-ounce) can beef broth
- 1 (14-ounce) can low sodium chicken broth
- 1 (5-ounce) can skinless wild pink or red salmon
Frozen
- 1 (10-ounce) classic mixed vegetables
Misc. Dry Goods
- 2 (11-ounce) cartons liquid Orgain’s vanilla protein shake
- 1 package chicken bouillon cubes
- 1 small package walnut halves (if buying from bulk bin, you need about ¼ cup)
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired
