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’s meal plan includes some Easter and Passover dishes. I also created a recipe for Hot Cross Buns using the easy bagel dough which I will share tomorrow. Enjoy your weekend!

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 (3/26)
B: Low Fat Peanut Butter Banana Muffins (5) and a pear (0)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Baby Pasta Shells with Asparagus and Marinara
Totals: Freestyle Points 18, Calories 847*

TUESDAY (3/27)
B: Low Fat Peanut Butter Banana Muffins (5) and a cup of strawberries (0)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6) with Roasted Cauliflower “Rice” with Garlic and Lemon (recipe x 2) (2)
Totals: Freestyle Points 17, Calories 945*

WEDNESDAY (3/28)
B: Low Fat Peanut Butter Banana Muffins (5) and a cup of strawberries (0)
L: Turkey sandwich** (7) and an apple (0)
D: Greek Turkey Meatballs (5) with ½ cup brown rice (3), Skinny Tzatziki (0) and ½ cup grape tomatoes (0)
Totals: Freestyle Points 20, Calories 972*

THURSDAY (3/29)
B: Low Fat Peanut Butter Banana Muffins (5) and a pear (0)
L: Turkey sandwich**(7) and an apple (0)
D: Chicken Rollatini with Spinach alla Parmigiana (5) with a green salad (1)***
Totals: Freestyle Points 17, Calories 899*

FRIDAY (3/30)
B: ½ cup quick oats (4) with 2 tablespoons 1% milk (1), pinch salt (0) and ½ cup blueberries (0)
L: Tuna Deviled Eggs (2) (½ recipe) with 8 carrot sticks (0) with Skinny Tzatziki (0)
D: Skillet Cajun Spiced Flounder (0) over ¾ cup brown rice (5) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 13, Calories 946*

SATURDAY (3/31)
B: Mushroom Shallot Frittata (2) with a sliced banana (0) and ½ cup blueberries (0)
L: LUNCH OUT!
D: Braised Brisket with Potatoes and Carrots (9)
Totals: Freestyle Points 11, Calories 572*

SUNDAY (4/1)
B: Hot Cross Buns (7) (recipe coming Sunday)
L: Asparagus-Pancetta Potato Hash (4)
D: Roasted Boneless Leg of Lamb (6) with Instant Pot Mashed Potatoes (4) and Homemade Spinach Manicotti (7)
Totals: Freestyle Points 28, Calories 1,079*

*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.

**Includes 100 calorie roll/bread, 2 ounces turkey, 2 teaspoons mustard, 1 leaf lettuce, 1 slice red onion and 2 ounce avocado

***Green salad includes 5 cups romaine, 2 scallions, ½ cup each: carrots, tomatoes, cucumber, and ½ cup light Italian dressing

Link to Google Doc

Shopping List:

Produce

• 1 large head Romaine lettuce
• 1 (8-ounce) container white mushrooms
• 2 pears
• 4 apples
• 7 medium bananas (3 very ripe)
• 1 (1-pound) container fresh strawberries
• 2 medium heads cauliflower (or 2 [1-pound] bag riced)
• ¾ pound green beans
• 1 ½ pounds thin asparagus
• 1 pint and 1 (6-ounce) container fresh blueberries
• 2 pounds Russet potatoes
• 2 pounds red potatoes
• 1 pound Yukon gold potatoes
• 1 medium zucchini
• 1 small container/bunch fresh rosemary
• 5 large carrots
• 1 large and 4 medium shallots
• 1 small bunch scallions
• 1 large cucumber
• 1 small container/bunch fresh chives
• 1 bunch fresh Italian parsley
• 1 small container/bunch fresh mint
• 3 medium lemons
• 4 large white onions
• 1 small green bell pepper
• 2 large heads garlic
• 2 small red onions
• 4 large vine-ripened tomatoes
• 1 pint grape tomatoes
• 1 small yellow onion
• 1 small container/bunch fresh dill (or sub 1 teaspoon dry in Tzatziki)
• 1 small container/bunch fresh oregano (or sub 2 teaspoons dry in Greek Turkey Meatballs)
• 1 small (4 ounce) avocado

Meat, Poultry and Fish

• 1 pound peeled and deveined jumbo shrimp, tail-off
• 4 ounces sliced deli turkey
• 1 ¼ pounds 93% lean ground turkey
• 1 ½ pounds (8) thin chicken cutlets
• 4 (6-ounce) flounder fillets (or any white fish, such as tilapia)
• 1 large (about 5 pounds) beef brisket
• 1 small container diced pancetta (you need 2 ounces)
• 1 (3 ½ -4 pound) boneless, trimmed lamb leg

Grains

• 1 (2-pound) bag all-purpose flour*
• 1 (2-pound) bag white whole wheat flour (can sub 1 cup all-purpose)*
• 1 package 100 calorie sandwich rolls or deli thin flats (can sub thin sliced whole wheat bread)*
• 1 package baby pasta shells*
• 1 small bag corn tortillas
• 1 bag dry brown rice
• 1 container whole wheat seasoned breadcrumbs*
• 1 small bag sliced whole wheat bread*
• 1 small container quick oats*

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)
• Vanilla extract
• Light mayonnaise
• Red pepper flakes
• Dijon mustard
• Yellow mustard (can sub Dijon on Turkey Sandwich, if desired)
• Light Italian dressing (can sub remaining Light Caesar from tacos)
• Red wine vinegar
• Dried thyme
• Cajun seasoning
• Garlic powder
• Cinnamon

Dairy & Misc. Refrigerated Items

• 1 small wedge fresh Pecorino Romano cheese
• 1 large wedge fresh Parmesan cheese
• 1 small box butter
• 2 (8-ounce) bags shredded part-skim mozzarella cheese (I like Polly-O)
• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (6-ounce) and 1 (17.5-ounce) container plain nonfat Greek yogurt
• 1 (8-ounce) container light sour cream (I like Breakstone’s)
• 1 pint 1% buttermilk
• 1 pint 1% milk
• 1 (32-ounce) container part-skim ricotta cheese (I like Polly-O)

Frozen

• 2 (10-ounce) packages frozen chopped spinach

Canned and Jarred

• 2 jars marinara**
• 1 small jar unsweetened apple sauce
• 1 small jar Better’n Peanut Butter
• 1 (8-ounce) can or (4.5-ounce) tube tomato paste
• 1 small container anchovy filets
• 1 (6-ounce) can Albacore tuna packed in water
• 1 (16-ounce) box beef broth

Misc. Dry Goods

• Baking soda
• 1 small box/bag light brown sugar
• 1 small box/bag raw sugar
• 1 small container raisins (you need 3 tablespoons)
• 1 small box/bag powdered sugar

*You can sub gluten-free, if desired

**To sub homemade marinara, buy 2 (28-ounce) cans crushed tomatoes, bay leaves, dried oregano and fresh basil