A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.
As spring and warmer weather get closer every day, my salad cravings (and visions of farmers markets) begin. I love a good salad! In addition to the salads in this weeks meal plan, some of my other favorites are Salmon Caesar Salad, Chopped Feta Salad and my Chickpea Tuna Salad.
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!)
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:
A note about WW Points
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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. 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!
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 (3/27)
B: High Protein Oat Waffles* with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (recipe x 2)
Total Calories: 1,281**
TUESDAY (3/28)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1 ounce avocado
Total Calories: 1,104**
WEDNESDAY (3/29)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1ounce avocado
Total Calories: 1,125**
THURSDAY (3/30)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**
FRIDAY (3/31)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato and Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,064**
SATURDAY (4/1)
B: Savory Steel Cut Oatmeal (recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER OUT
Total Calories: 604**
SUNDAY (4/2)
B: Breakfast Pizza
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans
Total Calories: 1,081**
*Can make waffles Sunday night and freeze any left over, if desired.
**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.
#Double dough recipe for breakfast Sunday.
Shopping List
Produce
- 3 small bananas
- 4 medium apples
- 1 small pineapple
- 4 medium lemons
- 3 medium limes
- 3 medium cucumbers
- 3 small (5-ounce) Hass avocados
- 1 bell pepper (any color)
- 1 medium head garlic
- 1 ¾ pound asparagus
- ¾ pound green beans
- 1 pound baby bella mushrooms
- 1 medium sweet potato
- 2 pounds Yukon Gold potatoes
- 1 small bunch celery
- 1 large bag baby carrots
- 1 small bunch scallions
- 1 small bag/clamshell mixed baby greens (with spinach)
- 1 small head Romaine lettuce
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill (optional, for garnish on Shrimp Salad)
- 1 dry pint cherry or grape tomatoes
- 1 large vine ripened tomato
- 1 medium red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1.3 pounds 99{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} lean ground turkey
- 1 pound 93{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} lean ground turkey
- ½ pound raw chicken breakfast sausage
- 1 package center-cut bacon
- 1 small package turkey pepperoni
- 1 ½ pounds (4) tilapia fillets
- 1 pound large cooked peeled and deveined shrimp
Grains*
- 1 small loaf sliced whole wheat bread
- 1 small package oat flour (can sub old fashioned oats and blend into flour yourself, if desired)
- 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry quinoa (or 2 ¼ cups pre-cooked)
- 1 package seasoned whole wheat breadcrumbs
- 1 package baby pasta shells or other small shape pasta
- 1 package whole wheat pearl couscous
- 1 small package unbleached all-purpose or whole white wheat flour
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)
- Vanilla extract
- Regular or light mayonnaise
- Franks RedHot Sauce
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce (optional, for Tofu Poke Bowl)
- Sesame seeds
- Old Bay seasoning
- Crushed red pepper flakes (optional, for serving with Pizza Bites)
- Red wine vinegar
- Ketchup
- Worcestershire sauce
- Dried onion flakes
- Marjoram
- Oregano
- Garlic powder
- Reduced sodium taco seasoning (or ingredients to make your own)
Dairy & Misc. Refrigerated Items
- 1 small container unsweetened pineapple juice
- 1 18-pack large eggs
- 2 (14-ounce) packages extra firm tofu
- 1 (8-ounce) bottle skim milk
- 1 small jar light blue cheese dressing (or ingredients to make your own. Optional, for topping Buffalo Chicken Salad)
- 1 (8-ounce) container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (6-ounce) container 4{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} milk fat cottage cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small tub whipped butter
- 1 small box unsalted butter (can sub whipped butter in Steel Cut Oats, if desired)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baby Pasta Shells, if desired)
Canned and Jarred
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can no salt added kidney beans
- 1 (16-ounce) can fat free refried beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 jar marinara sauce (or ingredients to make your own)
- 2 (4.5-ounce) cans tuna in water
- 1 small jar peanut butter
- 1 small jar capers
Frozen
- 1 small bag shelled edamame
- 1 (1-pound) bag corn kernels
Misc. Dry Goods
- 1 small package granulated sugar (optional, for Oat Waffles)
- Baking powder
- Cornstarch
- 1 small bottle dry white wine
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
*You can buy gluten free, if desired
