A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Hope everyone is enjoying these meal plans! I’ve been incorporating more meal prep dishes into the meal plan, meals you can make on the weekend so they are ready for the week. If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a 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!

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 Weight Watcher Freestyle Points 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 cocktails, 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 (1/29)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle Points 14, Calories 832*

TUESDAY (1/30)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)

Totals: Freestyle Points 16, Calories 919*

WEDNESDAY (1/31)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 832*

THURSDAY (2/1)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 tablespoon light sour cream (1) and 1 ounce (about 18) baked tortilla chips (3)
Totals: Freestyle Points 15, Calories 957*

FRIDAY (2/2)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: LEFTOVER Instant Pot Pork Carnitas (3) with 2 corn tortillas (3) and 1 ounce avocado (1)
D: Shrimp Cakes (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 17, Calories 836*

SATURDAY (2/3)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and an orange (0)
L: LEFTOVER Crock Pot Turkey White Bean Pumpkin Chili (0) with 1 tablespoon light sour cream (1)
D: Dinner Out!
Totals: Freestyle Points 7, Calories 563*

SUNDAY (2/4)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0) and an orange (0)
L: Philly Cheesesteak Stuffed Portobello Mushrooms (7)
D: Cheese Stuffed Turkey Meatloaf (7) with Creamy Cauliflower Puree (1)
Totals: Freestyle Points 20, Calories 955*

*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

• 7 ounces shiitake (or cremini) mushrooms
• 3 medium zucchini
• 1 pound fresh asparagus
• ½ small head (about 5 cups chopped) white cabbage
• 8 oranges
• 4 medium portobello mushrooms (with no cracks)
• 1 medium head cauliflower
• 1 large and 1 small shallot
• 1 small head broccoli florets
• 1 dry pint grape tomatoes
• 1 large head romaine lettuce (or 4 cups chopped)
• 1 small bunch scallions
• 2 large heads garlic
• 1 large red bell pepper
• 1 small red onion
• 1 small green bell pepper
• 2 medium lemons
• 1 medium (5-ounce) and 1 small (4-ounce) Hass avocado
• 1 small and 1 medium yellow onion
• 1 small bunch fresh Italian parsley
• 1 (6-ounce) container fresh blueberries
• 1 small bunch celery
• 1 small bunch or bag baby spinach

Meat, Poultry and Fish

• 6 ounces sirloin steak
• 2 pounds 93% lean ground turkey
• 2 pounds 99% lean ground turkey (or buy 2 more pounds 93% lean)
• 7 ounces (2 links) sweet Italian chicken sausage
• 1 (12-ounce) package center-cut bacon
• 2 1/2 pounds trimmed, boneless pork shoulder blade roast
• 3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)
• 1 pound raw, peeled, deveined, tail-off jumbo shrimp
• 4 ounces cooked chicken breast (or buy 1 [5-ounce] raw breast)
• 1 pound (4) thin boneless, skinless chicken cutlets

Grains

• 1 (2-pound) bag all purpose, white whole wheat or gluten free flour
• 1 (6.5-ounce) bag baked tortilla chips (or use corn tortillas to make your own)
• 1 container whole wheat (or gluten-free) plain panko breadcrumbs
• 1 container Italian seasoned breadcrumbs
• 1 large bag corn tortillas

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I use Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Garlic powder
• Onion powder
• Dried parsley
• Dried basil
• Cumin
• Sazon*
• Dried oregano
• Adobo seasoning (I like Goya)
• Bay leaves
• Dijon mustard
• Chili powder
• Honey
• Light mayonnaise
• Hot sauce (optional)
• Apple cider vinegar
• Old Bay seasoning
• Bagel toppings of your choice (everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes [optional])
• Dried marjoram
• Ketchup
• Brown sugar
• Worcestershire sauce

Dairy & Misc. Refrigerated Items

• 1 (8-ounce) bag shredded part skim mozzarella cheese
• 2 dozen eggs
• 1 quart nonfat plain Greek yogurt (I like Fage)
• 1 wedge fresh Parmesan cheese
• 1 (8-ounce) bag reduced fat cheddar cheese (I like Sargento)
• 3 ounces shredded mild provolone cheese (or cheese of your choice)
• 1 (8-ounce) container light sour cream
• 1 (1/2 pound) box butter
• 1 container whipped butter (or sub 2 tsp regular butter [for Cauliflower Puree])
• 1 (8-ounce) box light cream cheese
• 1 pint 1% buttermilk
• 1 pint nonfat (skim) milk
• 1 small wedge gorgonzola or bleu cheese (or sub 1 Tbsp of another cheese [for Cobb Salad])
• 4 slices (3 ounces total) light Swiss Cheese, such as Alpine Lace

Canned and Jarred

• 1 (12-ounce) jar roasted red bell peppers
• 2 (32-ounce) boxes reduced (or low) sodium (or vegetable) chicken broth
• 1 (4.5-ounce) can chopped green chilies
• 1 (15-ounce) can pumpkin puree
• 2 (15-ounce) cans white Great Northern or navy beans
• 1 (7-ounce) can chipotle chilis in adobo sauce

Misc. Dry Goods