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.

It finally feels like spring around here! I’ve added some grilled recipes to the meal plan this week, if you don’t have a grill a grill pan or broiler will work for these recipes! This week I added Grilled Chicken Shawarma for lunch to make ahead and pack for grab and go lunch for the week. If you want to add pita or rice to it, there’s plenty of wiggle room to do so!

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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

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 (4/16)
B: 2 hard boiled eggs (0) and 1 cup mixed berries (0)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Spaghetti Squash Primavera (5) (recipe x2) with 1 ½ ounces fresh mozzarella (4)
Totals: Freestyle Points 12, Calories 997*

TUESDAY (4/17)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar cheese (1) and Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 16, Calories 921*

WEDNESDAY (4/18)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle Points 12, Calories 856*

THURSDAY (4/19)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Grilled Flank Steak with Black Beans, Corn and Tomatoes (4) with 2 ounces avocado (3)
Totals: Freestyle Points 16, Calories 903*

FRIDAY (4/20)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: LEFTOVER Grilled Flank Steak with Black Beans, Corn and Tomatoes (4)
D: Grilled Salmon Kebabs (0) with 2 cups chopped romaine (0), ½ ounce parmesan (2) and Skinny Caesar Dressing (2)
Totals: Freestyle Points 14, Calories 965*

SATURDAY (4/21)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Chickpea Avocado Salad (3) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle Points 7, Calories 473*

SUNDAY (4/22)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (4)
L: Asparagus and Green Lentils with Poached Egg (2) and an orange (0)
D: Reuben Stuffed Pork Tenderloin (5) and String Beans with Garlic and Oil (2)
Totals: Freestyle Points 13, Calories 879*

*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.

**Calendar

Google Doc Map Link

Shopping List:

Produce

• 2 pints fresh berries (your choice)
• 6 medium lemons
• 2 medium heads garlic
• 2 small and 1 large cucumbers
• 2 small spaghetti squashes
• 1 small head Iceberg lettuce
• 2 medium heads cauliflower (OR 1 small head and 4 cups “riced”)
• 1 jalapeno
• 2 bananas
• 2 medium (7-ounce) zucchinis
• 2 medium red onions
• 1 pound fresh string beans
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 ½ pound fresh asparagus
• 1 small and 1 medium shallot
• 2 large (6 ounce each) Hass avocados
• 2 medium vine ripened tomatoes
• 2 medium plum tomatoes
• 4 oranges
• 2 dry pints grape or cherry tomatoes
• 5 ounces sliced shiitake mushrooms
• 1 small bunch celery
• 1 small bunch/bag carrots (regular or baby)
• 4 medium heads broccoli florets
• 2 large limes
• 3 large heads Romaine lettuce
• 1 small and 1 large red bell pepper
• 1 medium yellow onion
• 1 small container fresh basil
• 1 small container fresh oregano (can sub 2 tablespoons parsley in Salmon Kebabs)
• 1 small container fresh thyme (can sub parsley or basil in Asparagus and Green Lentils)

Meat, Poultry and Fish

• 2 pounds (4) boneless, skinless chicken breasts
• 1 1/3 pounds 99% lean ground turkey
• 1 ½ pounds flank steak
• 1 ½ pounds skinless wild salmon filet
• 7 ounce (2 links) sweet Italian chicken sausage
• 18 ounces trimmed pork tenderloin
• 2 ounces thinly sliced turkey pastrami

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)
• Honey
• Cumin
• Smoked paprika
• Turmeric
• Curry powder
• Cinnamon
• Red pepper flakes
• Garlic powder
• Chili powder
• Paprika
• Cayenne pepper
• Balsamic vinegar
• Sesame seeds
• Dijon mustard
• Apple cider vinegar (I like Braggs)
• Red wine vinegar
• White vinegar (can sub an extra dash of red wine vinegar)
• Thousand Island dressing
• Caraway seeds

Dairy & Misc. Refrigerated Items

• 1 (17.6 ounce) container nonfat plain Greek yogurt
• 2 (7-ounce) containers 2% Greek yogurt
• 1 wedge fresh Parmigiano Reggiano
• 6 ounces fresh mozzarella
• 1 small wedge Pecorino Romano (can sub [optional] 1 tablespoon Parmigiano in Primavera)
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) carton skim milk
• 2 ounces reduced fat Swiss cheese
• 1 18-pack large eggs
• 1 (8-ounce) bag shredded (or small wedge) reduced fat cheddar cheese
• 1 package cooked lentils (if you can’t find them, sub dry)

Frozen

Canned and Jarred

• 2 jars marinara (I like Delallo Pomodoro Fresco)
• 1 (8-ounce) can tomato sauce
• 1 (6-ounce) can or (4.6 ounce) tube tomato paste
• 1 small jar anchovy fillets
• 1 (12-ounce) jar roasted red bell peppers
• 1 (16-ounce) can chickpeas
• 1 small jar peanut butter
• 1 (15-ounce) can black beans
• 1 small jar sauerkraut

Misc. Dry Goods

• 1 small bag chopped walnuts
• 1 small bag dry lentils (if you can’t find pre-cooked)

Non-Food Item