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.

Happy Saturday, I hope you all had a great week! I’ve been in Berkeley, California all week shooting my new cookbook with photographer Eva Kolenko, I can’t wait for you to see the photos!

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 (3/19)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (9) and an apple (0)
D: Baked Potato Soup (5) and a green salad (2) with 2 tablespoons Low-fat Buttermilk Ranch Dressing (1)

Totals: Freestyle Points 21, Calories 937*

TUESDAY (3/20)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: LEFTOVER Baked Potato Soup (5) with 8 carrots sticks (0) Low-fat Buttermilk Ranch Dressing (1)
D: Turkey Enchilada Stuffed Poblanos (6) with Best Guacamole (3) and 1 ounce (about 14) baked tortilla chips (3)

Totals: Freestyle Points 22, Calories 925*

WEDNESDAY (3/21)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Skinny Salisbury Steak with Mushroom Gravy (5) with Creamy Cauliflower Puree (1)* (Recipe x 2 for Thurs leftovers)

Totals: Freestyle Points 14, Calories 887*

THURSDAY (3/22)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: LEFTOVER Skinny Salisbury Steak with Mushroom Gravy (5) with Creamy Cauliflower Puree (1)

Totals: Freestyle Points 14, Calories 887*

FRIDAY (3/23)
B: 2 hard boiled eggs (0) and a pear (0)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2) with ¾ cup brown rice (5) and Sautéed Julienned Summer Vegetables (1)

Totals: Freestyle Points 12, Calories 995*

SATURDAY (3/24)
B: Easy Tomatillo Huevos Rancheros (4) with ½ sliced mango (0)
L: Blood Orange Endive Salad (2) (Recipe x 4)
D: Dinner Out!

Totals: Freestyle Points 6, Calories 542*

SUNDAY (3/25)
B: Stuffed Bagel Balls (5) and ½ sliced banana (0) with ½ cup sliced strawberries (0)
L: Shrimp Quesadillas with Tomato Avocado Salsa (10)
D: Skillet Chicken Cordon Bleu (5) with Asparagus with Dijon Vinaigrette (1)

Totals: Freestyle Points 21, Calories 870*

*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.

*NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.

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