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 (Oct. 13-19)
What an incredible start to the book tour! Thank you all for making the first stops so special — it’s been such a joy meeting each and every one of you. If you haven’t had a chance to join us yet, there’s still time! You can sign up for upcoming tour locations below — I’d love to see you there.
For those of you heading out for fall break and love to go camping, check out these easy foil packet recipes — like this Campfire Dinner Meatloaf Foil Packet– perfect for healthy, no-fuss meals over the campfire.
Join me in select cities across the U.S. for book signings, meet & greets, and a first look at my new cookbook! Find out all the details, dates and locations here! Tickets required, includes a signed cookbook!
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 (10/13)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Lentil Curry with ¾ cup Jasmine rice and Wilted Spinach with Garlic and Oil
Total Calories: 1,020*
TUESDAY (10/14)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Healthy Cod Fish Tacos with Best Guacamole and 12 tortilla chips
Total Calories: 1,150*
WEDNESDAY (10/15)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Instant Pot Spaghetti and Meat Sauce with Arugula Salad
Total Calories: 1,161*
THURSDAY (10/16)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Hawaiian Chicken Meatballs with Pineapple with ¾ cup Jasmine rice and Quick Cabbage Slaw
Total Calories: 1,170*
FRIDAY (10/17)
B: Savory Steel Cut Oats
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and an apple
D: Blackened Shrimp and Grits with Roasted Broccoli
Total Calories: 1,181*
SATURDAY (10/18)
B: ¼ Crustless Broccoli Cheddar Quiche
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) and an apple
D: DINNER OUT
Total Calories: 679*
SUNDAY (10/19)
B: Fluffy Pumpkin Pancakes with 1 tablespoon chopped pecans, 1 tablespoon maple syrup and ½ a sliced banana
L: ¼ Italian Sub Broccoli Salad
D: Chicken Scarpariello and Orzo with Zucchini and Tomatoes
Total Calories: 1,309*
*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
- 4 medium bananas
- 5 medium apples
- 7 medium limes
- 1 large lemon
- 1 medium pineapple
- 4 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small jalapeno (plus another [optional] for Guacamole, if desired)
- 1 medium red bell pepper
- 3 pounds broccoli florets
- 1 medium head cauliflower
- 1 (8-ounce) package baby bella mushrooms
- 1 small zucchini
- 1 small carrot
- 1 small head white cabbage
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 large head Romaine lettuce
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 medium bunch scallions
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh chives (can sub scallion greens to garnish Savory Oats, if desired)
- 1 medium bunch fresh cilantro
- 1 small PLUS 2 medium plum or Roma tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 2 medium yellow onion
Meat, Poultry and Fish
- 6 ounces raw chicken breakfast sausage
- 1 package cooked sweet Italian chicken sausage (such as Aidell’s)
- 1 small package genoa salami (if buying from deli, you need 3 ounces)
- 1 small package lean deli ham (if buying from deli, you need 3 ounces)
- 1 small package deli turkey (if buying from deli, you need 3 ounces)
- 1 pound sliced roast beef
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound (2) bone-in chicken breasts
- 1 pound 93% lean ground chicken
- 1 pound 93% lean ground turkey or beef
- 1 pound jumbo shrimp
- 1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi
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
- Cinnamon
- Nutmeg
- Taco seasoning (or buy chili powder and make your own)
- Ground cumin
- Cumin seeds
- Garam masala
- Curry powder
- Ground coriander
- Red wine vinegar
- Oregano
- Chili lime seasoning, such as Tajin Classic
- Light mayonnaise
- Reduced sodium soy sauce*
- Apple cider vinegar
- Paprika
- Cayenne pepper
- Pumpkin pie spice
- Vanilla extract
- Garlic powder
- Thyme
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box unsalted butter
- 1 pint nonfat milk
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container half and half
- 1 (8-ounce) container low fat buttermilk
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) block cheddar cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend (can sub ¼ cup cheddar on Taco Salad, if desired)
- 1 (4-ounce) chunk fresh mozzarella
- 1 (8-ounce) chunk or package sliced reduced fat provolone cheese
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 package quick cooking (NOT instant) grits
- 1 large baguette or French bread (you need about 13 ounces)
- 1 small package corn tortillas (you need 8)
- 1 small bag package dry Jasmine rice (or 6 cups pre-cooked)
- 1 package dry spaghetti, bucatini or linguine
- 1 package dry orzo pasta
- 1 package panko breadcrumbs
- 1 bag tortilla chips
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar chunky salsa
- 1 (15-ounce) can pumpkin puree
- 1 (24-ounce) jar marinara sauce (or ingredients to make your own)
- 1 small jar hot cherry peppers
- 1 small jar sliced pepperoncini
- 1 (32-ounce) reduced or low sodium chicken stock or broth
- 1 (13.5-ounce) can coconut milk
Misc. Dry Goods
- 1 small package dry red lentils
- 1 small package brown sugar
- 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
- 1 single serve bottle dry white wine
- Colored sprinkles (optional, for Breakfast Banana Split)
- Baking powder
*You can buy gluten free, if desired
