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.

This week, I created another meal prep dish with my Embarrassingly Easy Crock Pot Salsa Chicken Thighs. You can pack the lettuce and tomatoes separate for an easy lunch for the week. Chicken breast can also be used in place of thighs, if you prefer!

If you’re new to my meal plans, I’ve been sharing 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. 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 (3/12)
B: 1 piece whole grain toast (3) with 1 tablespoon peanut butter (3) and 1 banana (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Spaghetti Squash Enchilada Boats (3) with Black Beans and Corn (0)
Totals: Freestyle Points 15, Calories 1,034*

TUESDAY (3/13)
B: 2 hard boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 987*

WEDNESDAY (3/14)
B: 2 hard boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 14, Calories 890*

THURSDAY (3/15)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1) and 2 tablespoons cashews (3)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Lasagna Soup (8)
Totals: Freestyle Points 18, Calories 885*

FRIDAY (3/16)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1) and 2 tablespoons cashews (3)
L: 1 whole wheat pita (4), with ¼ cup hummus (3) and carrot sticks (0)
D: Dinner out!
Totals: Freestyle Points 11, Calories 540*

SATURDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with orange wedges (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Corned Beef and Cabbage Soup (8) with Whole Wheat Irish Soda Bread Muffins (6)
Totals: Freestyle Points 17, Calories 832*

SUNDAY (3/18)
B: Easy Bagel Recipe (3) with 1 egg (0) and 2 ounces avocado (3) and fruit salad** (0)
L: Greek Nachos (5) (Recipe x 2) with ½ cup sliced strawberries (0)
D: Shepherd’s Pie Lightened Up (5)
Totals: Freestyle Points 16, Calories 877*

*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.

**Fruit salad includes 2 chopped oranges, 2 sliced bananas, 1 cup sliced strawberries

Shopping List:

Produce

• 1 (8-ounce) container white mushrooms
• 2 small spaghetti squash
• 1 head Boston or Bibb lettuce
• 1 small head green cabbage
• 3 limes
• 3 bananas
• 2 pounds Yukon Gold potatoes
• 1 large Russet potato
• 2 medium yellow bell peppers
• 1 medium red bell pepper
• 1 small green bell pepper
• 2 small zucchinis
• 1 jalapeno
• 1 medium cucumber
• 2 small (4 ounce) and 1 medium (5 ounce) Hass avocados
• 1 bunch fresh Italian parsley
• 1 bunch fresh cilantro
• 8 oranges
• 1 small bunch leeks
• 1 large bunch carrots
• 1 small bunch celery
• 1 small bunch scallions
• 2 (16-ounce) containers fresh strawberries
• 2 heads Romaine lettuce
• 1 small and 1 medium red onion
• 1 (2-inch) piece fresh ginger
• 1 medium head garlic
• 1 medium shallot
• 1 medium and 2 large vine-ripened tomatoes
• 1 small and 1 medium yellow onion
• 1 small container/bunch fresh rosemary (or you can sub ½ teaspoon dried in Shepherd’s Pie)
• 1 small container/bunch fresh thyme (or you can sub ½ teaspoon dried in Shepherd’s Pie)
• 1 small container/bunch fresh basil

Meat, Poultry and Fish

• 3 ½ pounds boneless, skinless chicken thighs
• 1 pound ground chicken
• 14 ounces sweet Italian chicken sausage
• 1 pound jumbo cooked, peeled shrimp
• 1 pound lean corned beef brisket
• 1 pound 95% lean ground beef

Grains

• 1 small package 100% whole grain sliced bread*
• 1 small package dry brown rice
• 1 package lasagna noodles*
• 1 small bag white whole wheat flour*
• 1 bag whole wheat pita bread*
• 1 small bag all-purpose flour*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Adobo seasoning
• Garlic powder
• Cumin
• Onion powder
• Dried oregano
• Dried basil
• Dried thyme
• Red wine vinegar
• Rice vinegar
• Grapeseed or canola oil
• Sesame oil
• Honey
• Hoisin sauce
• Reduced sodium soy sauce
• Sriracha sauce
• Paprika
• Bay leaves
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Worcestershire sauce
• Chipotle chili powder

Dairy & Misc. Refrigerated Items

• 1 tub hummus
• 1 (8-ounce) bag reduced fat Mexican cheese blend
• 1 (17.5-ounce) and 1 (6-ounce) container plain nonfat Greek yogurt
• 1 small box butter
• 1 pint 1% buttermilk
• 1 small container crumbled feta cheese
• 1 small container light sour cream
• 1 ½ dozen large eggs
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) bag part-skim mozzarella cheese
• 1 wedge fresh parmesan cheese

Frozen

• 1 (10-ounce) bag frozen mixed vegetables
• 1 (10-ounce) bag frozen corn

Canned and Jarred

• 1 small jar peanut butter
• 1 jar chunky salsa
• 1 (15.5-ounce) can black beans
• 1 (8-ounce) can water chestnuts
• 1 (32-ounce) box low sodium chicken broth
• 1 jar marinara (I like Delallo Pomodoro Fresco)
• 1 (14.5-ounce) can beef broth
• 1 (14.5-ounce) can reduced sodium chicken broth
• 1 (8-ounce) can or (4.5-ounce) tube of tomato paste
• 1 (7-ounce) can chipotle chili in adobo sauce
• 1 (15-ounce) can tomato sauce

Misc. Dry Goods

• 1 small bag granulated sugar
• 1 small bag/container cashews (you need 6 tablespoons)
• Baking powder
• Baking soda
• 1 small container raisins (you need 2/3 cup)

*You can sub gluten free