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 (August 12-18)
As we start heading back to school, don’t forget the most important meal of the day- breakfast! These Protein Waffles are a great way to start the day, or my easy Bagel Recipe is sure to be a hit and can make breakfast meal planning a little easier for the week!
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card 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!
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!)
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend.
- First Aid Beauty Friends and Family Sale: Get 25% off everything, including their incredible moisturizer.
- DASH Tasti-Crisp Air Fryer – $34.99 at Amazon (Originally $49.99): My pick for the best budget air fryer
- Nespresso Vertuo Next Coffee and Espresso Machine – $139 at Walmart (Originally $179): Love this for morning coffee.
- Pottery Barn Summer Sale: Get up to 60% patio furniture and summer styles before the season is over.
- Bissell Little Green Pet Deluxe Portable Carpet Cleaner – $99.99 at Amazon (Originally $139.99): This popular deep cleaner is $40 off.
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 (8/12)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup cantaloupe
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Tofu Poke Bowl (recipe x 2)
Total Calories: 1,059*
TUESDAY (8/13)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup cantaloupe
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Chicken Enchilada Stuffed Zucchini Boats with Instant Pot Pinto Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,126*
WEDNESDAY (8/14)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup mixed berries
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Pollo Sabroso with Peruvian Green Sauce LEFTOVER Instant Pot Pinto Beans and Veggie Kabobs
Total Calories: 1,145*
THURSDAY (8/15)
B: High Protein Egg White Muffins with Turkey Bacon with 1 cup mixed berries
L: LEFTOVER Pollo Sabroso with Peruvian Green Sauce and Veggie Kabobs
D: Juicy Turkey Burgers with Zucchini with 1 ounce avocado on a whole grain bun with Skinny Garlic Parmesan Fries (recipe x 4) and Watermelon, Jicama and Cucumber Salad
Total Calories: 1,151*
FRIDAY (8/16)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Juicy Turkey Burgers with Zucchini on a whole grain bun with Watermelon, Jicama and Cucumber Salad
D: Shrimp and Rice with a green salad**
Total Calories: 1,187*
SATURDAY (8/17)
B: Peach Pie Cottage Cheese Bowls (recipe x 2)
L: BLT with Avocado (recipe x 4) and ½ sliced pepper with 2 tablespoons hummus
D: DINNER OUT
Total Calories: 655*
SUNDAY (8/18)
B: Protein Waffles with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Italian Chopped Salad (recipe x 2)
D: Slow Cooker Jerk Pork with Caribbean Salsa with ¾ cup brown rice and Sauteed Baby Zucchini (recipe x 2)
Total Calories: 1,027*
*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.
**Green salad includes 8 cup mixed greens, 1 small (diced) cucumber, 1 medium tomato (sliced) and ¼ cup light vinaigrette.
Shopping list
Produce
- 1 small cantaloupe
- 1 mini watermelon
- 1 medium banana
- 3 medium apples
- 2 large mangoes
- 2 medium oranges
- 8 medium limes
- 2 (6-ounce) containers fresh berries (your choice)
- 1 (12-ounce) container fresh strawberries
- 4 medium peaches
- 7 small (5-ounce) Hass avocados
- 2 large heads garlic
- 1 small shallot
- 4 medium jalapenos
- 6 medium red, yellow or orange bell peppers
- 1 medium green bell pepper
- 2 large ears of corn
- 1 small PLUS 2 pounds (5 medium) zucchini
- 2 packages baby zucchini (about 40)
- 1 small PLUS 1 medium PLUS 1 large cucumber
- 1 small English cucumber
- 1 medium jicama
- 1 small package alfalfa or broccoli sprouts
- 1 small bunch celery
- 2 small carrots
- 1 small head broccoli florets
- 1 medium head cauliflower
- 1 ½ pounds (4 medium) Russet or Yukon Gold potatoes
- 2 large bunches scallions (you need about 17)
- 3 medium bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 large heads Romaine lettuce
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag mixed greens
- 1 small bunch/container fresh mint
- 6 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 3 medium red onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package uncured turkey bacon (I like Applegate)
- 1 package center-cut bacon
- 1 small package sliced genoa salami (if buying from deli, you need 2 ounces)
- 1 (12-ounce) boneless, skinless chicken breast (can buy a rotisserie chicken or 8 ounces pre- cooked breast, if desired)
- 6 medium bone-in chicken thighs
- 1 pound 93% lean ground turkey
- 3 pounds boneless pork shoulder blade roast
- 1 ¼ pounds peeled and deveined large shrimp
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)
- Garlic powder
- Adobo seasoning
- Light mayonnaise
- Red wine vinegar
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha mayo (optional, for topping Tofu Poke Bowl)
- Sesame seeds
- Chipotle chili powder
- Cumin
- Oregano
- Bay leaves
- White vinegar
- Sazon (such as Badia or Goya)
- Yellow mustard
- BBQ sauce (or ingredients to make your own)
- Raw honey
- Turmeric
- Salsa Lizano
- Light vinaigrette (or make your own with ingredients in list)
- Cinnamon
- Vanilla extract
- Jerk seasoning (such as Walkerswood mild)
Dairy & Misc. Refrigerated Items
- 1 (16-ounce) carton liquid egg whites
- ½ dozen large eggs
- 2 (14-ounce) containers extra firm tofu
- 1 (5.3-ounce) PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (5.3-ounce) container 4% milk fat cottage cheese
- 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 package queso Oaxaca or chunk mozzarella cheese
- 1 small package feta cheese
- 1 small wedge Parmesan cheese
- 1 (8-ounce) container unsweetened almond milk
- 1 container hummus
Grains*
- 1 loaf whole grain or sour dough bread
- 1 package whole wheat hamburger buns
- 1 package seasoned whole wheat breadcrumbs
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package long grain white rice
- 1 small package oat flour
Canned and Jarred
- 1 (5-ounce) can albacore or chunk light tuna in water
- 1 small can/jar chipotle chilies in adobo
- 1 (4.2-ounce) can chopped green chilies
- 1 (15-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar roasted red peppers
- 1 small jar peanut butter
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton chicken bone broth
- 1 jar Better than Bouillon (chicken or vegetable)
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- Cornstarch
- Baking powder
- 1 small package brown sugar
- 1 small package granulated sugar (optional, for Protein Waffles)
- 1 (1-pound) bag dried pinto beans
- 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package ground flax (or flax meal)
- 1 small package unflavored pea or whey protein powder
