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.

Good news for those of you asking, The Skinnytaste Meal Planner is back in stock. There was a misprint on the previous so we had to go back to the printer. It should be all fixed now!

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 (4/30)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Cilantro Chicken Salad (1) in a half a small (2 ounces) avocado (3)
D: Zucchini Casserole (2) and a hearty green salad (2)* with Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 16, Calories 857**

TUESDAY (5/1)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Zucchini Casserole (2) and a hearty green salad (2) with Buttermilk Ranch Dressing (1)
D: Turkey Stuffed Peppers (5) with a simple green salad (2)***
Totals: Freestyle Points 19, Calories 883**

WEDNESDAY (5/2)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with a simple green salad (2)
D: BBQ Shrimp Skewers (1) with grilled corn on the cob (0) and 1 teaspoon butter (2)
Totals: Freestyle Points 17, Calories 807**

THURSDAY (5/3)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with 10 carrot sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 18, Calories 842**

FRIDAY (5/4)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Egg Salad (2) with an apple (0)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle Points 15, Calories 917**

SATURDAY (5/5)
B: Avena-Healthy Oatmeal Shake (4)
L: Light Spinach and Feta Frittata (2)  with 10 carrots sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: DINNER OUT!
Totals: Freestyle Points 7, Calories 353**

SUNDAY (5/6)
B: PB & J Healthy Oatmeal Cookies (2) and fruit salad (0)#
L: LEFTOVER Chickpea Egg Salad (2) with an apple (0)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 13, Calories 985**

*Green salad (per serving) includes: 2 cups romaine, ¼ cup each: carrots, tomatoes, cucumber, chickpeas, ½ a scallion and 2 tablespoons sliced almonds.

**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.

***Simple salad (per serving) includes 1 ½ cups mixed greens with ½ tablespoon olive oil and 1 teaspoon apple cider vinegar

#Fruit salad (per serving) includes ½ an apple and ¼ cup each: strawberries, blueberries and cantaloupe

Google doc here.

Shopping List:

Produce

• 1 large cantaloupe
• 4 medium ears of corn
• 7 apples
• 2 medium ripe bananas
• 1 head Boston or Bibb lettuce
• 3 small limes
• 1 large bunch scallions
• 1 (3-pound) bag carrots
• ¾ pound asparagus
• 1 medium head cauliflower (or 4 cups riced)
• 2 medium and 2 large zucchinis
• 4 large sweet red bell peppers
• 1 small head garlic
• 1 large bag/clam shell mixed greens (you need 7 ½ cups)
• 1 (2-inch) piece fresh ginger
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small red onion
• 1 small and 2 medium heads romaine lettuce
• 1 small (4 ounce) avocado
• 1 small yellow onion
• 1 large vine-ripened tomato
• 1 small cucumber
• 1 (6-ounce) container fresh blueberries
• 1 (1-pound) container fresh strawberries
• 1 (6-ounce) container fresh raspberries

Meat, Poultry and Fish

• 10 ounces boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound raw jumbo peeled and deveined shrimp
• 1 ½ pounds boneless, skinless chicken thighs
• 1 pound (4) fresh wild salmon fillets
• 1 pound ground chicken

Grains

• 1 small box self-rising cake flour (Presto) (can sub regular cake or all-purpose flour)*
• 1 box Heart Smart Bisquick
• 1 small bag dry brown rice (you need 1 ½ cups cooked)
• 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)
• Honey
• Vanilla
• Light mayonnaise
• Garlic powder
• Cumin
• Chili powder
• Onion powder
• White balsamic vinegar
• Apple cider vinegar (I like Braggs)
• Red wine vinegar
• Unsulfured molasses
• Natural hickory liquid smoke (I like Colgin)
• Red pepper flakes
• Cayenne pepper
• Oregano
• Smoked paprika
• Cinnamon
• Paprika
• Sesame seeds (optional)
• Low sodium soy sauce*
• Mirin
• Grapeseed or canola oil
• Sesame oil
• Hoisin sauce
• Unseasoned rice vinegar
• Sriracha sauce

Dairy & Misc. Refrigerated Items

• 1 (32-ounce) container liquid egg whites
• 1 dozen large eggs
• 1 small wedge fresh Parmesan
• 1 (17.5 ounce) and 1 (6-ounce) container nonfat Greek yogurt
• 1 (16-ounce) carton 1% buttermilk
• Cotija cheese (optional)
• 1 (8-ounce) container fat free milk
• 1 small box unsalted butter
• 1 (8-ounce) container fat free sour cream
• 1 small wedge or bag reduced fat cheddar cheese
• 1 small container crumbled feta cheese

Frozen

• 1 small bag corn (can sub 2 small ears fresh, if desired)
• 1 (10-ounce) bag spinach

Canned and Jarred

• 1 small jar chunky peanut butter
• 1 (15-ounce) can tomato sauce
• 1 (14.5 ounce) can reduced sodium chicken broth
• 1 (6-ounce) can or (4.6 ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts
• 3 (15-ounce) cans chickpeas
• 1 small jar reduced sugar jelly

Misc. Dry Goods

• Baking soda
• 1 small bag/box granulated sugar
• 1 small bag semi-sweet chocolate chips
• 1 small bag sliced almonds (use instead of walnuts in Greek yogurt parfait)
• 1 small bag/container unsalted cashews (you need 2 tablespoons)

Non-Food Item

• Bamboo skewers*Can sub gluten-free, if desired