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 (Nov 6-12)
I traveled with my mom this week to Florida for a family wedding and a birthday- lots of love and laughter! So much fun! I am always thankful for time spent with family!
I have been on a butternut squash kick lately and wanted to share my Butternut Squash Risotto, Slow Cooker Butternut Squash Pear Soup and this Air Fryer Butternut Squash– so easy! When purchasing a butternut squash make sure it is a creamy tan color, free of soft spots or bruises.
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
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!
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 (11/6)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad (½ recipe)
D: Tofu Stir Fry with Vegetables in Sesame Soy Sauce over ¾ cup brown rice
Total Calories: 1,138*
TUESDAY (11/7)
B: Tropical Chia Pudding Breakfast Bowl
L: Chickpea Egg Salad
D: Slow Cooker Chicken Enchiladas with Chipotle’s Cilantro Lime Rice and 1 ounce avocado
Total Calories: 1,234*
WEDNESDAY (11/8)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 thin slice whole grain toast and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Total Calories: 1,000*
THURSDAY (11/9)
B: Apple Pie Overnight Oats
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: Lasagna Soup and a green salad**
Total Calories: 1,121*
FRIDAY (11/10)
B: Apple Pie Overnight Oats
L: LEFTOVER Lasagna Soup
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,159*
SATURDAY (11/11)
B: Cottage Cheese, Egg and Sausage Frittata
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT
Total Calories: 679*
SUNDAY (11/12)
B: Baked Oatmeal with Pears, Bananas and Walnuts
L: Tuna Poke Salad (recipe x 2)
D: 1 ½ White Bean Pumpkin Turkey Chili with 2 tablespoons light sour cream
Total Calories: 1,095*
*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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
*Google doc
Shopping List
Produce
- 1 medium kiwi
- 1 small mango
- 1 medium orange
- 1 medium lime
- 5 medium apples
- 2 medium pears
- 2 large bananas
- 3 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 9 Persian (mini) cucumbers (can sub 2 large English cucumbers, if desired)
- 1 medium red bell pepper
- 1 small jalapeno (optional, for topping Chicken Enchiladas)
- 1 large head garlic
- 1 (3-inch) piece fresh ginger root
- 1 ½ pounds broccoli florets
- 1 small bunch broccolini
- 2 medium bunches scallions
- 1 large carrot
- 1 (1-pound) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small head iceberg lettuce
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 3 medium vine-ripened tomatoes
- 1 small red onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken thighs or breasts
- 1 ¼ pounds 93% lean ground turkey
- 2 pounds 99% lean ground turkey
- 1 link plus 14 ounces sweet Italian chicken sausage
- 1 ½ pounds skinless salmon fillets
- 1 package center-cut bacon
- ¾ pounds sliced deli turkey breast (I like Boar’s Head)
- 1 pound sushi grade tuna
Grains*
- 1 small bag dry brown rice (or 6 cups pre-cooked)
- 1 small bag extra-long grain or basmati rice
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package quick oats
- 1 small package old fashioned oats
- 1 (16-ounce) package lasagna noodles
- 1 small package corn tortillas
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)
- Apple cider vinegar (I like Bragg’s)
- Reduced sodium soy sauce*
- Honey
- Sesame oil
- Sesame seeds
- Cumin
- Ketchup
- Thyme
- Worcestershire sauce
- Cinnamon
- Pure maple syrup
- Vanilla extract
- Nutmeg
- Bay leaves
- Light vinaigrette (or make your own with ingredients in list)
- Sriracha sauce
- Rice vinegar
- Furikake (I like Eden Shake)
- Light mayonnaise
- Wasabi paste (in a tube)
- Rice wine vinegar
- Chili powder
- Oregano
Dairy & Misc. Refrigerated Items
- 1 (16-ounce) package extra firm tofu
- 1 18-pack large eggs
- 1 (8-ounce) tub sour cream
- 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (6-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 quart unsweetened vanilla almond milk
- 1 (8-ounce) bag shredded Mexican blend cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
Canned and Jarred
- 2 (15-ounce) cans chickpeas
- 2 (15-ounce) cans white great northern or navy beans
- 1 (15-ounce) can low sodium black beans
- 1 (4.5-ounce) can chopped green chilies
- 1 (16-ounce) can/jar enchilada sauce (or ingredients to make your own)
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
- 1 (28-ounce) can crushed tomatoes (I like Tutorroso)
- 1 (15-ounce) can pumpkin
Frozen
- 1 small bag shelled edamame
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
- 1 small package walnuts (if buying from bulk bin, you need about ½ cup)
- 1 small package dried shredded unsweetened coconut
- Monk fruit sweetener (or sweetener of your choice)
- Baking powder
- Cornstarch or arrowroot powder
Non-Food Items
- Non-stick aluminum foil
*You can buy gluten free, if desired
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