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 (June 23-29)
Zucchini is one of my favorite vegatables and so versatile! Whether you’re grilling, sautéing, baking, or spiralizing, zucchini adds a mild flavor and satisfying texture to a wide range of dishes. It’s also packed with health benefits: low in calories, high in antioxidants, and a good source of vitamin C, potassium, and fiber. Check out my Perfectly Grilled Zucchini, Zucchini Rollatini, and Chicken Panini with Zucchini, Tomato and Mozzarella— the options are endless!
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 (6/23)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Sub Broccoli Salad (½ recipe)
D:Cottage Cheese Gnudi and Raw Shredded Brussels Sprouts Salad with Lemon and Oil and 2 ounces multigrain baguette
Total Calories: 1,179*
TUESDAY (6/24)
B: Tropical Chia Pudding Breakfast Bowl
L: Italian Sub Broccoli Salad
D: Crock Pot Picadillo with 2 corn tortillas, Quick Cabbage Slaw and 1 ounce avocado
Total Calories: 1,133*
WEDNESDAY (6/25)
B: Feta Eggs with Zucchini
L: Italian Sub Broccoli Salad
D: LEFTOVER Crock Pot Picadillo with 2 corn tortillas, Quick Cabbage Slaw and 1 ounce avocado
Total Calories: 1,112*
THURSDAY (6/26)
B: Feta Eggs with Zucchini
L: Grilled Chicken Chickpea Salad
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,127*
FRIDAY (6/27)
B: Green Smoothie
L: Grilled Chicken Chickpea Salad
D: Miso Salmon Skewers with Zucchini and Scallions with Instant Pot Rice
Total Calories: 1,125*
SATURDAY (6/28)
B: English Muffin Breakfast Sandwich (recipe x 2) with a peach
L: Thai Fried Rice with shrimp
D: DINNER OUT
Total Calories: 648*
SUNDAY (6/29)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon peanut butter
L: Deviled Egg Salad on 1 slice sourdough bread and 1 cup cherries
D: Chicken Tzatziki Bowls
Total Calories: 1,159*
*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
- 1 medium kiwi
- 1 small mango
- 4 medium peaches
- 1 small banana
- 1 ½ pounds cherries
- 2 medium PLUS 1 large lemon
- 2 small (5-ounce) avocados
- 5 mini (Persian) cucumbers (can sub 2 small English, if desired)
- 1 small PLUS 1 medium zucchini
- ½ pound broccoli florets
- 6 ounces brussels sprouts (can buy pre-shredded, if desired)
- 2 medium red bell peppers
- 2-3 Thai chili peppers (optional, for Thai Fried Rice)
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 1 large bunch scallions
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small head white cabbage
- 1 small container/bunch fresh basil
- 1 small container/bunch fresh chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 1 small bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 3 small PLUS 2 medium vine-ripened tomatoes
- 2 small red onions
- 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 small package genoa salami (if buying from deli counter, you need 1 ½ ounces)
- 1 small package lean deli ham (if buying from deli counter, you need 1 ½ ounces)
- 1 small package deli turkey (if buying from deli counter, you need 1 ½ ounces)
- 1 pound mild Italian chicken sausage
- 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
- 1 pound boneless, skinless chicken thighs
- ½ pound peeled and deveined shrimp
- 1 pound skinless salmon fillet
- 2 ½ pounds 93% lean ground beef
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)
- Crushed red pepper flakes
- Red wine vinegar
- Oregano
- Regular or reduced sodium soy sauce*
- Fish sauce
- Mayonnaise
- Dijon mustard
- Paprika
- Nutmeg
- Cumin
- Garlic powder
- Bay leaves
- Apple cider vinegar
- Mirin
- White miso paste
- Toasted sesame oil
- Rice vinegar
- Turmeric
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low fat plain Greek yogurt (can sub ¼ cup nonfat yogurt in Chicken Tzatziki Bowls, if desired)
- 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
- 1 container Tzatziki (or ingredients to make your own)
- 1 small package feta cheese in brine
- 1 small package sliced cheddar or American cheese
- 1 small package fresh mozzarella
- 1 small package reduced-fat provolone cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 package light whole wheat English muffins
- 1 small loaf sliced sourdough bread
- 1 (8-ounce) multigrain baguette
- 1 large package corn tortillas (you need 16)
- 1 small package unbleached all-purpose flour
- 1 package orzo pasta
- 1 medium package dry jasmine rice
- 1 small package dry quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 1 (32-ounce) carton low sodium chicken broth
- 1 (28-ounce) jar marinara sauce (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 small jar dill pickles
- 1 (28-ounce) can chickpeas
- 1 small jar Castelvetrano olives
- 1 small jar pepperoncini
- 1 small jar alcaparrado, manzanilla olives, pimientos, capers or green olives
- 1 small jar peanut butter
Frozen
- 1 small package corn kernels
- 1 large package blueberries
- 1 large package strawberries
Misc. Dry Goods
- 1 small package chia seeds
- Monk fruit or sweetener of your choice
- 1 small package unsweetened dried coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 package vanilla protein powder
*You can buy gluten free, if desired
