A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

If you’re new to my meal plans, I’ve been sharing these 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 or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per 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 (7/2)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Zucchini “Meatballs” (5) over 1 cup whole wheat spaghetti (5)
Totals: Freestyle Points 20, Calories 1,024*

TUESDAY (7/3)
B: Avocado Toast with Sunny Side Egg (4)
L: Protein Egg and Quinoa Salad Jar (6)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4)
Totals: Freestyle Points 14, Calories 869*

WEDNESDAY (7/4)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Naked Turkey Bruschetta Burger (6)
D: Grilled Pesto Chicken and Tomato Kebabs** (4) with Grilled Peach Watermelon and Burrata Salad (recipe posting Sunday) (4)
Totals: Freestyle Points 17, Calories 1,184*

THURSDAY (7/5)
B: Overnight Oats in a Jar (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)
Totals: Freestyle Points 18, Calories 895*

FRIDAY (7/6)
B: 2 scrambled eggs (0), 1 piece toast (3) and 1 cup honeydew (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Lobster Tails with Herb Garlic Butter (2) and 1 corn on the cob (0)
Totals: Freestyle Points 10, Calories 981*

SATURDAY (7/8)
B: Asparagus-Pancetta Potato Hash (4)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 501*

SUNDAY (7/9)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Spicy California Shrimp Stack (5)
D: Grilled Pesto Chicken Couscous Bowls (9)
Totals: Freestyle Points 20, Calories 942*

*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.

**Grill an extra chicken breast for lunch Thurs/Fri

Shopping List:

Produce

• 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
• 1 medium mango
• 2 medium heads garlic
• 1 small honeydew
• 1 mini watermelon
• 4 medium peaches
• 1 small bunch watercress
• 1 pound broccoli florets
• 1 pound Yukon gold potatoes
• ½ small head red cabbage
• 4 medium ears of corn
• ½ pound asparagus
• 1 large shallot
• 1 (5-ounce) clamshell baby arugula
• 2 ½ pounds zucchini
• 1 large bunch/clamshell fresh basil (you need about 2 cups)
• 1 small bunch scallions
• 1 small head Romaine lettuce
• 1 bag spinach and arugula mix (can sub ½ cup only arugula in Couscous Bowls)
• 1 small bunch chives (can sub 1 teaspoon scallions in Shrimp Stack)
• 1 small cucumber
• 1 small bunch cilantro
• 3 medium bananas
• 1 dry pint fresh blueberries
• 1 small and 1 large lemon
• 3 medium limes
• 5 medium vine-ripened tomatoes
• 6 medium Campari tomatoes
• 2 dry pints cherry or grape tomatoes
• 1 small red onion

Meat, Poultry and Fish

• 1 pound skinless cod or halibut filet
• 1 ¼ pounds 93% lean ground turkey
• 1 package center-cut bacon
• 14 ounces Italian chicken sausage
• 2 ounces pancetta (can sub bacon, if desired)
• 4 medium lobster tails
• ¾ pound peeled and deviened tail-off shrimp
• 3 pounds boneless, skinless chicken breasts

Grains

• 1 small package sliced whole grain bread*
• 1 package corn tortillas (you need 8)
• 1 box whole wheat spaghetti*
• 1 container quick oats*
• 1 container (white or whole wheat) Italian seasoned breadcrumbs*
• 1 small bag/box short-grain brown rice
• 1 box couscous (I like Aldi Earthly Grains)
• 1 small bag/box dry quinoa
• 1 (12-ounce) package Orecchiette or other small pasta*

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)
• Smoked paprika
• Dry mustard
• Cayenne pepper
• Cumin
• Oregano
• Balsamic vinegar
• Balsamic glaze (I like Delallo)
• Cinnamon
• NuNaturals liquid vanilla stevia (or your favorite sweetener)
• Garlic powder
• Onion powder
• Parsley
• Basil
• Honey (or agave)
• Unseasoned rice vinegar
• Furikake (such as Eden Shake or sub sesame seeds)
• Reduced sodium soy sauce*
• Mayonnaise
• Light mayonnaise (can sub 2 tablespoons regular mayo in Cobb Salad, if desired)
• Sriracha sauce
• Vanilla extract

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small wedge Pecorino Romano
• 1 small wedge Parmigiano Reggiano
• 1 small ball part-skim mozzarella (you need 3 ounces)
• 1 small container part-skim ricotta (optional, for serving with Zucchini Meatballs)
• 1 pound (4 small balls) fresh burrata
• 1 pint 1% buttermilk
• 1 small wedge/tub gorgonzola or blue cheese
• 1 small box unsalted butter
• 1 package cooked lentils (can buy dry if you can’t find cooked)
• 1 pint nonfat milk (or any milk you desire)
• 1 small bottle unsweetened almond milk (can sub ½ cup nonfat milk in Overnight Oats)

Canned and Jarred

• 1 jar marinara (I love DeLallo Pomodoro)**

Misc. Dry Goods

• 1 package dry lentils (if you can’t find cooked)
• Chia seeds
• 1 small bag chopped pecans or walnuts
• Baking powder

Non-Food Items

• 1 package of wooden or metal skewers

*Can sub gluten-free, if desired
**If you prefer to make your own Quick Marinara, you can use the ingredients in the list plus 1 (28-ounce) can crushed tomatoes and bay leaves