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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Whether its for Friendsgiving or an early Thanksgiving party, it never hurts to plan ahead! Need to bring a side? Try my Stuffing Muffins. In charge of the green beans? Try a lighter version with my Lightened Up Green Bean Casserole. Taking care of the sweet side? Try my Pumpkin Pie Dip (serve in a small pumpkin for a great presentation) or these fun Pumpkin Cheesecake Shooters.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!
About The Meal Plan
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. You should aim for around 1500 calories* per day.
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!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (11/8)
B: Petite Crustless Quiche * (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Mushroom Stroganoff (9B 10G 9P) with a green salad* (1B 1G 1P)
Totals: WW Points20B 24G 20P, Calories 1,023**
TUESDAY (11/9)
B: Petite Crustless Quiche (5B 6G 5P) with a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Tacos (7B 10G 7P)
Totals: WW Points 12B 24G 12P, Calories 1,085**
WEDNESDAY (11/10)
B: Petite Crustless Quiche (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 22B 25G 17P, Calories 1,126**
THURSDAY (11/11)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: LEFTOVER Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
Totals: WW Points 10B 22G 11P,Calories 895**
FRIDAY (11/12)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Drunken Style Noodles with Shrimp (9B 11G 9P)
Totals: WW Points 19B 25G 20P, Calories 1,084**
SATURDAY (11/13)
B: Tex Mex Breakfast Casserole (6B 8G 5P) and an orange (0B 0G 0P)
L: Instant Pot Tomato Basil Soup (5B 5G 5P) with a grilled cheese # (7B 7G 7P)
D: DINNER OUT
Totals: WW Points 18B 20G 17P, Calories 725**
SUNDAY (11/14)
B: LEFTOVER Tex Mex Breakfast Casserole (6B 8G 5P) and 1 cup grapes (0B 0G 0P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)
Totals: WW Points 25B 27G 21P, Calories 1,200**
*Make Quiche and bacon for wrap Sunday, if desired and freeze any leftover quiche you/your family won’t eat.
Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼
cup light vinaigrette.
**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.
# Grilled cheese includes 2 thin-sliced thin whole grain bread and 1 slice (¾ ounce) cheddar cheese.
Shopping List
Produce
- 1 medium banana
- 1 medium pear (any variety)
- 2 medium apples (any variety)
- 6 medium oranges
- 1 medium lemon
- 3 medium limes
- 1 pound red or green seedless grapes
- 2 medium heads garlic
- 2 large shallots
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeno
- 1 small PLUS 1 medium red bell peppers
- 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 1 small cucumber
- 1 small bunch celery
- 1 small bunch carrots
- 1 pound sweet potatoes or yams
- 5 ounces sliced white mushrooms
- 8 ounces sliced Cremini or baby Bella mushrooms
- 3 ½ ounces Shiitake mushroom
- 2 pounds broccoli florets
- 3 large bunches scallions
- 1 medium container/bunch fresh Thai basil (can sub Italian basil in Drunken Shrimp, if desired)
- 1 small container/bunch fresh basil
- 1 small container/bunch fresh thyme (can sub a couple pinches dry thyme in Tomato Basil Soup, if desired)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (1-pound) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small head Romaine lettuce
- 1 medium head Iceberg lettuce
- 1 medium head Bibb lettuce (can sub Iceberg leaves in Chicken Lettuce Wrap Salad, if desired)
- 1 small bag (shredded) or head red cabbage
- 3 medium vine-ripened tomatoes
- 1 small red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey kielbasa (can sub bacon in Petite Quiche, if desired)
- 1 package center-cut bacon
- 1 small package chorizo
- 6 ounces sliced deli chicken or turkey breast
- 1 pound flank steak
- 1.3 pounds 99% lean ground turkey
- 1 ½ pounds boneless, skinless chicken breast
- 4 medium chicken drumsticks
- 4 medium bone-in chicken thighs
- 1 pound ground chicken
- 1 pound large peeled and deveined shrimp
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
- 1 small package corn tortillas (you need 12)
- 1 (8-ounce) package extra-wide rice noodles
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package No-Yolk egg noodles
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- White pepper (can sub black pepper in Beef and Broccoli, if desired)
- Mayonnaise
- Worcestershire sauce
- Thyme
- Red wine vinegar
- Adobo seasoning
- Garlic powder
- Cumin
- Regular or reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Cinnamon
- Pumpkin pie spice
- Chili powder
- Paprika
- Bay leaves
- Oyster sauce
- Fish sauce
- Hoisin
- Sriracha sauce
- Rice vinegar
- Honey
- Turmeric
- Ground ginger
- Herbs de Provence or poultry seasoning
- Light vinaigrette dressing (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Colby-Monterey Jack cheese
- 1 (8-ounce) package sliced cheddar cheese
- 1 small box unsalted butter
- 1 small tub reduced fat sour cream
- 1 small wedge Pecorino Romano cheese
- 1 quart 2% milk
- 1 (12-ounce) container non-dairy milk (can sub 1 cup 2% milk in Overnight Oats, if desired)
- Whipped cream (optional, for Pumpkin Pie Oats)
Canned and Jarred
- 1 (8-ounce) can water chestnuts
- 1 (14.5 ounce) can diced potatoes (can sub o1 3/4 cups diced cooked potatoes, if desired)
- 2 (4.5-ounce) cans diced green chiles
- 1 medium jar chunky milk salsa
- 1 small jar capers
- 1 (28-ounce) can whole San Marzano plum tomatoes
- 1 (10-ounce) can RoTel mild diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato pasta
- 2 (15-ounce) cans chickpeas
- 1 (6-ounce) can albacore tuna in water
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton reduced sodium vegetable or beef broth
- 1 small jar pumpkin butter (or ingredients to make your own)
Frozen
- 1 small bag corn kernels
Misc. Dry Goods
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 small package pecans, pepitas or walnuts (if buying from bulk bin, you need 2 tablespoons)
- 1 bottle white wine
- 1 small package dark brown sugar
- Cornstarch
Non-Food Items
- Parchment paper
