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.

Hi friends! I am away in Utah this weekend so I don’t have the art up yet! A few things, thank you for all of you who pre-ordered my new cookbook, Skinnytaste One and Done! If you’re not familiar, it’s a cookbook of 140 dinner recipes made in one pot, pan, slow cooker, pressure cooker, etc! You can get 4 recipes from the book now if you pre-order, more details here! And lastly, to all the Moms out there, Happy Mother’s Day!

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 (5/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Arroz Congri (1) with 2 tablespoons Peruvian Green Sauce (2) and Avocado Salad with Citrus Vinaigrette (4)
Totals:  Freestyle Points 15, Calories 1,036*

TUESDAY (5/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Arroz Congri (1) with 2 tablespoons Peruvian Green Sauce (2)
D: Salsa Verde Chicken Tostadas (3) with 1 ounce avocado (1) and Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle Points 13, Calories 858*

WEDNESDAY (5/16)
B: 2 sunny side up eggs (0), 1 ounce avocado (1) and 1 sliced tomato (0)
L: LEFTOVER Salsa Verde Chicken Tostadas (3),  Cilantro Lime Cauliflower “Rice” (1) and an apple (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 8, Calories 813*

THURSDAY (5/17)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Fiesta Bean Salad (4)
D: One Skillet Chicken with Bacon and Green Beans (2) and ½ cup brown rice (3)
Totals: Freestyle Points 14, Calories 905*

FRIDAY (5/18)
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Fiesta Bean Salad (4)
D: Grilled Salmon with Avocado Bruschetta (3) with grilled zucchini (0)
Totals: Freestyle Points 7, Calories 885*

SATURDAY (5/19)
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0)
D: DINNER OUT!
Totals: Freestyle Points 6, Calories 559*

SUNDAY (5/20)
B: Breakfast Pizza (5)
L: Grilled Shrimp Avocado Fennel and Orange Salad (4)
D: Giant Turkey Meatball Parmesan (6) with Broccoli and Orzo (4)
Totals: Freestyle Points 19, Calories 988*

*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 link here

Shopping List:

Produce

• ½ pound fresh asparagus
• 3 medium jalapeños
• 1 large bunch fresh cilantro
• 6 apples
• 1 medium cucumber
• 4 small corn cobs
• ½ pound French green beans
• 8 oranges
• 1 medium head (about 24 ounces) cauliflower
• 1 (16-ounce) bag/container mixed greens
• ½ small head red cabbage
• 4 small and 2 medium zucchini
• 1 small fennel bulb
• 6 medium vine-ripened tomatoes
• 2 medium heads garlic
• 1 small green bell pepper
• 1 small and 1 medium red bell pepper
• 1 medium shallot
• 1 dry pint grape or cherry tomatoes
• 1 (6-ounce) container fresh berries (your choice)
• 1 (1-pound) container fresh strawberries
• 4 medium limes
• 2 medium lemons
• 2 medium carrots
• 1 small bunch celery (you need 2 stalks)
• 3 small (4-ounce) and 3 medium (5-ounce) Hass avocados
• 1 large red onion
• 1 small and 1 medium yellow onion
• 1 small bunch scallions
• 1 small container/bunch fresh thyme (can sub a pinch of dry or 1 teaspoon of another fresh herb, if desired)
• 1 small container/bunch fresh basil
• 1 small bunch fresh parsley (can sub 2 tablespoons fresh basil in Giant Meatball, if desired)
• 1 pound broccoli florets

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken breasts
• 1 ½ pounds boneless, skinless chicken tenders
• 1 package center-cut bacon
• 4 (6-ounce) wild salmon filets
• 1 ¾ pounds large or jumbo peeled and deveined shrimp
• 1 pound 93% lean ground turkey

Grains

• 1 package dry brown rice (can sub long grain, if desired)
• 1 package tostada shells (you need 6)
• 1 small package whole wheat bread*
• 1 cup small package all purpose or white whole wheat flour*
• 1 container seasoned breadcrumbs*
• 1 package orzo*
• 1 package dry long grain rice (can sub brown, if desired)

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
• Dijon mustard
• Red wine vinegar
• Cumin
• Bay leaves
• Oregano
• Light mayonnaise
• White vinegar
• Garlic powder
• Onion powder
• Smoked paprika
• Cayenne pepper
• Red pepper flakes
• Balsamic vinegar
• Yellow mustard (I like Gulden’s)

Dairy & Misc. Refrigerated Items

• 1 (35.3-ounce) container nonfat plain Greek yogurt
• 1 18-pack large eggs
• 1 small container/wedge Asiago cheese (you can sub ¼ cup any other cheese in list, if desired)
• 1 (8-ounce) bag reduced fat Mexican cheese (I like Sargento)
• 4 slices reduced fat cheddar or American cheese
• 1 (8-ounce) bag shredded mozzarella cheese
• 1 small wedge Pecorino Romano cheese

Canned and Jarred

• 2 (15-ounce) cans black beans
• 1 (16-ounce) jar salsa verde (I like Archer Farms)
• 1 small jar sliced pickled jalapenos (optional)
• 1 jar marinara (I like Delallo Pomodoro Fresco Marinara)
• 2 (4.5-ounce) cans tuna in water
• 1 (14-ounce) can low sodium chicken broth
• 1 (14.5-ounce) can chickpeas
• 1 (6-ounce) can or (4.6-ounce) tube tomato paste

Misc. Dry Goods

• Baking powder
• 1 small bag chopped or whole walnuts
• 1 small box/bag brown sugar
• 1 small bottle crisp white wine (such as Sauvignon Blanc)

*Can sub gluten free, if desired