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, hope everyone is doing great! I just ran my first 5K today and I am over the moon, since I am not a runner. I am also shooting the final lifestyle photos Sunday for my upcoming cookbook, Skinnytaste One and Done (comes out October!). There’s no cover finalized yet, but it’s available for pre-order on Amazon.

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 (4/23)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 929**

TUESDAY (4/24)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
Totals: Freestyle Points 13, Calories 843**

WEDNESDAY (4/25)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 920**

THURSDAY (4/26)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (4) and corn on the cob (0) with 2 teaspoons butter (3)
Totals: Freestyle Points 13, Calories 855**

FRIDAY (4/27)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) topped with 3 ounces leftover steak (3)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Vinaigrette (4)
Totals: Freestyle Points 13, Calories 934**

SATURDAY (4/28)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Double for 4 people)
L: Baked Potato Soup (5)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 460**

SUNDAY (4/29)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup mixed berries (0)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Moroccan Meatballs (6) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 14, Calories 1,008**

*Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

**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.

Google Doc here.

Shopping List:

Produce

• 4 large portabella mushroom caps
• 3 oranges
• 1 small jalapeno
• 4 apples
• 1 small and 4 medium ears of corn
• 1 bunch/container fresh basil
• 2 small bananas
• 1 tomatillo
• 2 small zucchini
• 1 bunch fresh Italian parsley
• 1 bunch fresh cilantro
• 1 small and 1 medium heads cauliflower (or 1 small and 4 cups “riced”)
• 2 large heads broccoli florets
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1/2 small head purple cabbage (you need 4 cups shredded)
• 1 small (4 ounce) and 1 large (6 ounce) Hass avocado
• 1 bunch scallions
• 1 small bag carrots
• 1 small bag snow peas (you need 1 cup)
• 1 medium and 1 large red bell pepper
• 2 medium yellow bell peppers
• 1 dry pint cherry or grape tomatoes
• 1 large clam shell baby arugula
• 1 small bag/bunch baby spinach
• 1 medium lime
• 2 medium red onions
• 2 small yellow onions
• 2 (1-pound) containers fresh strawberries
• 1 (6-ounce) container fresh blueberries
• 3 (6-ounce) containers berries (your choice)
• 1 small head butter lettuce
• 1 small and 2 large heads Romaine lettuce
• 1 medium lemon
• 3 medium vine-ripened tomatoes
• 2 medium russet potatoes
• 1 small container/bunch chives

Meat, Poultry and Fish

• 1 small package center cut bacon
• ½ pound peeled and deveined shrimp
• 2 ½ pounds trimmed, boneless pork shoulder blade roast
• 2 pounds (8) boneless skinless chicken thighs
• 2 pounds flank steak
• 1 pound 93% lean ground beef
• 1 pound (skin-on) wild salmon

Grains

• 1 small bag all-purpose, whole wheat or gluten free 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)
• Canola oil
• Cumin
• Sazon*
• Oregano
• Bay leaves
• Adobo seasoning (I like Goya)
• Garlic powder
• Parsley
• Onion powder
• Basil
• Thyme
• Balsamic vinegar
• Honey
• Mirin
• Soy sauce (or gluten free Tamari)
• Sesame oil
• Sesame seeds
• Ginger
• Cinnamon
• Maple syrup
• Light mayonnaise
• Paprika
• Hot paprika
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Light balsamic vinaigrette (or make your own using ingredients in list)
• Red wine vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (16-ounce) carton liquid egg whites
• 1 wedge fresh Parmesan cheese
• 1 (17.5-ounce) nonfat plain Greek yogurt
• 1 small carton almond milk
• 1 small container white miso (available on Amazon, or Asian, gourmet markets)
• 1 (8-ounce) bag shredded part skim mozzarella cheese (I like Polly-O)
• 1 (15-ounce) container part skim ricotta
• 1 small wedge bleu or gorgonzola cheese
• 1 (16-ounce) carton low fat buttermilk
• 1 small container light cream cheese
• 1 (16-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)
• 1 (12-ounce) container 1% milk
• 1 (8-ounce) container light sour cream
• 1 small box butter

Frozen

• 1 small bag strawberries
• 1 small bag shelled edamame

Canned and Jarred

• 1 small jar peanut or almond butter
• 1 jar marinara sauce (I like Delallo Pomodoro Fresco)
• 1 (32-ounce) box reduced sodium chicken broth
• 1 (7-ounce) can chipotle peppers in adobo
• 1 small jar green olives
• 2 (6-ounce) cans albacore tuna packed in water
• 2 (14-ounce) cans no salt added diced tomatoes
• Misc. Dry Goods
• Baking powder
• 1 small bag/box granulated sugar (can sub honey or maple syrup in Italian Chicken Dinner, if desired)
• Optional Smoothie Bowl toppings: chia seeds, flaxseeds, slivered almonds

*To make your own Sazon, you can use ingredients already in list plus coriander and ground annatto seeds (achiote) or turmeric.