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.

Great news, Friday I finished the last of the 140 recipes for my upcoming cookbook, Skinnytaste One and Done, woohoo!! A whole year of recipe testing in my Instant Pot, Skillet, Air Fryer, Slow Cooker, Sheet Pan, etc!! What does that mean? More time to create new recipes here, and maybe even a few vacations.

Back to the meal plan. 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 (3/5)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Stuffed Sweet Potatoes Italian Style (10)
Totals: Freestyle Points 17, Calories 1,007*

TUESDAY (3/6)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Picadillo (3) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)
Totals: Freestyle Points 15, Calories 1,049*

WEDNESDAY (3/7)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Air-Fryer Beef Empanadas (5)* with Fiesta Lime Rice (2)
Totals: Freestyle Points 14, Calories 981*

THURSDAY (3/8)
B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: Chickpea Egg Salad (2)
D: Chicken Shiitake and Wild Rice Soup (7) with 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 15, Calories 996*

FRIDAY (3/9)
B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: 1 whole wheat pita (4), with ¼ cup hummus (3) and 10 baby carrots (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 13, Calories 827*

SATURDAY (3/10)
B: Breakfast BLT Salad (4) (recipe x 2)
L: LEFTOVER Chicken Shiitake and Wild Rice Soup (7)
D: Dinner out!
Totals: Freestyle Points 11, Calories 492*

SUNDAY (3/11)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0), 2 tablespoons cheddar (2) and an orange (0)
L: Skinny Buffalo Chicken Strips (1) with 6 baby carrots (0) and 2 tablespoons  Low Fat Creamy Blue Cheese Dressing (1)
D: Ground Turkey with Potatoes and Peas (5) with ½ cup basmati rice (2)
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.

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