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.

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 (6/11)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: Cheesy Baked Penne with Roasted Veggies (9)
Totals: Freestyle Points 17, Calories 845*

TUESDAY (6/12)
B: Overnight Oats in a Jar (5)
L: Chickpea Avocado Salad (3)
D: 2 Taco Empanadas (5) with Puerto Rican Style Beans (1) and ¾ cup brown rice (5)
Totals: Freestyle Points 19, Calories 1,008*

WEDNESDAY (6/13)
B: 2 scrambled eggs (0), 1 sliced whole grain bread (3) and 1 cup mixed berries (0)
L: LEFTOVER 2 Taco Empanadas (5) with an apple (0)
D: Bolognese Sauce (7) over zucchini “noodles” (0)
Totals: Freestyle Points 14, Calories 874*

THURSDAY (6/14)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Lemon Feta Chicken with Oregano (6) and Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Freestyle Points 20, Calories 851*

FRIDAY (6/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Bolognese Sauce (7) over zucchini “noodles” (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Grilled Prosciutto Wrapped Asparagus (2)
Totals: Freestyle Points 15, Calories 816*

SATURDAY (6/16)
B: Spinach Ricotta Quiche (5)
L: Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
D: DINNER OUT!
Totals: Freestyle Points 8, Calories 372*

SUNDAY (6/17)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Soy Marinated Flank Steak (6) with a Romaine and tomato salad** (3)
Totals: Freestyle Points 20, Calories 978*

*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.

**Salad (for 4) includes 6 cups romaine, 2 cups tomatoes, 8 teaspoons olive oil, 4 teaspoons vinegar (your choice), pinch of salt and pepper.

Shopping List:

Produce

• 1 small banana
• 1 small cubanelle (banana) pepper
• 1 medium head cauliflower (or 1 pound “riced”)
• 1 medium apple (any variety)
• 2 large heads garlic
• 1 medium Russet potato
• 1 medium fennel bulb
• 1 medium ear of corn
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 medium and 3 large zucchini
• 1 ½ pounds asparagus
• 1 medium (5-ounce) Hass avocado
• 1 small bunch celery
• 1 small bunch/container fresh basil
• 1 large red bell pepper (save 1 tablespoon chopped for Empanadas)
• 1 small and 2 medium lemons
• 1 (2-inch) piece fresh ginger
• 1 small bunch scallions
• 2 dry pints grape or cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 medium red onion
• 1 small and 1 large yellow onion
• 1 small bag/bunch fresh baby spinach
• 2 large heads Romaine lettuce
• 1 small shallot
• 1 small cucumber
• 1 (6-ounce) package fresh blueberries
• 2 (6-ounce) packages fresh berries (your choice)
• 2 medium carrots

Meat, Poultry and Fish

• ½ pound 93% lean ground turkey
• 2 pounds (8) chicken drumsticks
• 4 (6-ounce) wild salmon fillets, 1″ thick
• 1 small package prosciutto (you need 2 ounces)
• 2 pounds peeled and deveined jumbo shrimp
• 2 pounds flank steak
• 2 pounds lean ground beef
• 1 small package pancetta or center-cut bacon

Grains

• 1 small container quick oats*
• 1 small bag unbleached all-purpose or whole wheat flour*
• 1 small package whole grain sliced bread
• 1 small package dry brown rice
• 1 package Delallo Gluten-Free Penne
• 1 package Delallo Ricotta Spinach Tortellini

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)
• Cinnamon
• Apple cider vinegar (I like Braggs)
• Balsamic vinegar
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Sazon**
• Bay leaves
• Honey
• Basil
• Herbs de Provence
• Red wine vinegar
• Dijon mustard
• White wine vinegar
• Vegetable oil
• Sesame oil
• Red pepper flakes
• Unseasoned rice vinegar
• Reduced sodium soy sauce*

Dairy & Misc. Refrigerated Items

• 1 (15-ounce) container part-skim ricotta (I like Polly-O)
• 1 (16-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag reduced fat Mexican cheese blend
• 1 small wedge fresh Parmesan
• 1 pint 1% buttermilk
• 1 refrigerated pie dough for 1 (9-inch) pie
• 1 (32-ounce) container nonfat Greek yogurt (Stonyfield or Fage)
• 1 small wedge/container feta cheese
• 1 small carton unsweetened almond milk (can sub 1 cup skim milk in Overnight Oats, if desired)
• 1 dozen large eggs
• 1 pint skim milk
• 1 pint half and half
• 1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Baked Penne, if desired)
• 1 small box butter

Canned and Jarred

• 1 (14-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 (15.5-ounce) kidney beans (I like Goya)
• 1 small jar capers
• 1 (2.25-ounce) can sliced olives
• 1 (25.25-ounce) jar marinara sauce (I love Delallo Pomodoro)
• 2 (28-ounce) cans crushed tomatoes (I love Tuttorosso)

Misc. Dry Goods

• 1 small package chia seeds
• NuNaturals liquid vanilla stevia (or your favorite sweetener)
• 1 small bag chopped walnuts (or pecans)
• Baking powder
• 1 bottle dry white wine, such as Pinot Grigio

*You can sub gluten-free, if desired

**You can make your own Sazon with ingredients in list plus coriander and ground annatto (anchiote) or turmeric, if desired