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.

January is gone, where did the time go? You may have heard about the passing of my Dad, I am trying to honor him by cooking all the recipes he made and loved.Crepes are one of those dishes, which I also happen to make for my daughter every weekend. They are easy to make ahead for the week, and can be made with whole wheat or gluten-free flour.

Hope everyone is enjoying these meal plans! 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 (2/5)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4)
Totals: Freestyle Points 16, Calories 1,029*

TUESDAY (2/6)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2)
D: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
Totals: Freestyle Points 11, Calories 969*

WEDNESDAY (2/7)
B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)
L: LEFTOVER Pasta Fagioli Soup (5)
D: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed  Potatoes (5)
Totals: Freestyle Points 17, Calories 884*

THURSDAY (2/8)
B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Spiralized Shanghai Beef and Broccoli (7)
Totals: Freestyle Points 13, Calories 1,005*

FRIDAY (2/9)
B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Flounder Milanese with Arugula and Tomatoes (3)
Totals: Freestyle Points 9, Calories 876*

SATURDAY (2/10)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2)
L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced fat cheddar cheese (1)
D: DINNER OUT
Totals: Freestyle Points 6, Calories 527*

SUNDAY (2/11)
B: Czech Crepes with Berries and Cream (4) and tea (0)
L: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1)
D: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3),  Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)

Totals: Freestyle Points 19, Calories 683*

*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.

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