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.

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 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 (6/18)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
Totals: Freestyle Points 17, Calories 882*

TUESDAY (6/19)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Taco Stuffed Zucchini Boats (5)
Totals: Freestyle Points 19, Calories 855*

WEDNESDAY (6/20)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Summer Cavatelli with Corn, Tomatoes and Zucchini (7)
D: Summer Vegetables with Sausage and Potatoes (7)
Totals: Freestyle Points 21, Calories 864*

THURSDAY (6/21)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
Totals: Freestyle Points 21, Calories 848*

FRIDAY (6/22)
B: 2 hard-boiled eggs (0) and 1 cup cherries
L: LEFTOVER Turkey Burgers with Zucchini (3) and Low Carb Potato Salad (4)
D: Cajun Shrimp in Foil (4)
Totals: Freestyle Points 11, Calories 911*

SATURDAY (6/23)
B: Easy Bagel**(3) with 2 strips bacon (2), 1 egg (0), and an orange (0)
L: Summer Pasta Salad with Baby Greens (5)
D: DINNER OUT!
Totals: Freestyle Points 10, Calories 515*

SUNDAY (6/24)
B: LEFTOVER Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup cherries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7) (Recipe x 2)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 18, Calories 933*

*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.

**Double Easy Bagel dough for leftovers on Sunday

google doc

Shopping List:

Produce

• 1 apple (any variety)
• 4 oranges
• 1 small and 1 medium head cauliflower (can sub 4 cups “riced” for medium head)
• 1 small cantaloupe
• 1 pound baby red potatoes
• 4 medium and 1 large ears of corn
• 1 ½ pounds cherries
• 3 ¾ pounds zucchini
• ½ pound asparagus
• 1 large head butter lettuce
• 1 small (4-ounce) Hass avocado
• 1 (1-inch) piece fresh ginger
• 2 medium heads garlic
• 1 small English cucumber
• 1 small bunch scallions
• 1 small bag baby arugula and baby spinach mix
• 1 small bunch fresh Italian parsley
• 1 small container/bunch fresh basil
• 1 small container/bunch fresh oregano (can sub ½ teaspoon dill in Greek Salad, if desired)
• 1 small container/bunch fresh rosemary or thyme
• 2 (6-ounce) containers fresh berries (your choice)
• 1 small container/bunch fresh dill
• 1 small bunch celery (you need 1 stalk)
• 1 medium lemon
• 2 dry pints cherry or grape tomatoes
• 1 small green bell pepper
• 1 medium and 1 large red bell pepper
• 1 medium orange or yellow bell pepper
• 1 small and 1 large yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 2 pounds 93% lean ground turkey
• 14 ounces Italian chicken sausage
• 2 pounds large peeled and deveined shrimp
• 1 package turkey/chicken Andouille sausage (I like Applegate)
• 1 package center-cut bacon
• 1 pound boneless, skinless chicken breast

Grains

• 1 package cake flour*
• 1 pound cavatelli pasta* or any shape
• 1 small container seasoned whole wheat breadcrumbs*
• 1 small bag unbleached all-purpose or whole wheat flour*
• 1 small package short small pasta (such as penne or fusilli)*
• 1 package whole wheat hamburger buns (optional, for Turkey Burgers)*

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)
• Vanilla extract
• Dijon mustard
• Red wine vinegar
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Yellow mustard
• Olive oil mayonnaise (I love Sir Kensington)
• Cajun or creole seasoning
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Balsamic vinegar
• Reduced sodium soy sauce
• Sriracha sauce
• Hoisin
• Sesame oil
• Sesame seeds

Dairy & Misc. Refrigerated Items

• 1 small box unsalted butter
• 1 small block fresh feta
• 1 small wedge/container blue cheese or gorgonzola
• 1 small container light cream cheese
• 1 small wedge Parmigiano Reggiano
• 1 small wedge Pecorino Romano (can sub 6 tablespoons Parmigiano in Cavatelli, if desired)
• 1 18-pack large eggs
• 1 (8-ounce) bag reduced fat Mexican blend shredded cheese (I like Sargento)
• 1 (32-ounce container) nonfat Greek yogurt

Canned and Jarred

• 1 small jar mild salsa
• 1 (4-ounce) can tomato sauce
• 1 small jar pitted kalamata olives
• 1 small jar dill pickles
• 1 (14.5-ounce) can reduced sodium chicken broth
• 1 small jar sun dried tomatoes
• 1 small jar capers
• 1 jar marinara sauce (I love Delallo Pomodoro)

Misc. Dry Goods

• Baking soda
• Baking powder
• Cornstarch
• 1 small box/bag granulated sugar
• 1 bag semi-sweet chocolate chips
• 1 bottle dry white wine, such as Pinot Grigio

 

*You can sub gluten-free, if desired