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 (6/25)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Cream of Zucchini Soup  (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SmartPoints® 10**, Calories 854*

TUESDAY (6/26)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Chickpea Tuna Salad (0) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)
Totals: Freestyle™ SmartPoints® 11**, Calories 896*

WEDNESDAY (6/27)
B: Low Fat Chocolate Chip Zucchini Bread (5) with a banana (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Houston’s Grilled Chicken Salad*** (7)
Totals: Freestyle™ SmartPoints® 17**, Calories 892*

THURSDAY (6/28)
B: Low Fat Chocolate Chip Zucchini Bread (5) with 1 cup cherries (0)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Quick Garlic-Lime Marinated Pork Chops (5) with Chipotle’s Cilantro Lime Rice (6) and sliced tomatoes (0)
Totals: Freestyle™ SmartPoints® 20**, Calories 916*

FRIDAY (6/29)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1)
L: Cilantro Chicken Salad (1) in ½ a small avocado (3)
D: Steamed Mussels with Piri Piri (4) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SmartPoints® 12**, Calories 801*

SATURDAY (6/30)
B: Huevos Rancheros (4) (Recipe x 2) and Tropical Fruit Salad (0)
L: Watermelon, Feta and Arugula Salad in Jars (4)
D: DINNER OUT!
Totals: Freestyle™ SmartPoints® 8**, Calories 481*

SUNDAY (7/1)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: 1 ½ cups Southwestern Black Bean, Quinoa and Mango Medley (3)
D: Cheese Stuffed Turkey Meatloaf (7) with ½ cup steamed green beans (0)
Totals: Freestyle™ SmartPoints® 17**, Calories 820*

*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.

**The PointsPlus® and SmartPoints® values for these recipes were calculated by Skinnytaste and are not an endorsement by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

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

google doc

Shopping List:

Produce

• 1 head Iceberg lettuce
• 2 medium apples (any variety)
• 2 small, 2 medium and 2 large bananas
• ¾ pound fresh cherries
• 2 medium heads garlic
• 1 (7-ounce) bag mixed baby greens
• 1 (7-ounce) bag baby arugula
• 1 medium head Romaine lettuce
• 1 medium papaya
• 1 medium pineapple
• 3 medium mangos
• 1 baby seedless watermelon
• 2 ounces cremini mushrooms
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 1 small jicama
• 1 small bunch scallions
• 1 small (4-ounce) Hass avocado
• 1 small bunch baby spinach
• ½ pound fresh green beans
• 1 small and 2 medium lemons
• 2 small jalapenos
• 1 large bunch cilantro
• 1 small bunch fresh Italian parsley
• 1 small and 5 medium vine-ripened tomatoes
• 2 small red bell peppers
• 1 ear of corn
• 1 medium red onion
• 2 small white onions
• 1 medium yellow onion
• 1 (1-pound) container fresh strawberries
• 4 medium zucchini
• 4 medium limes
• 1 large carrot

Meat, Poultry and Fish

• 3 ounces (about 6 slices) organic deli chicken or turkey breast
• 1 package center cut bacon
• 1 pound peeled, deveined, tail-off jumbo shrimp
• 1 ½ pounds (3) boneless, skinless chicken breasts
• 24 ounces (4) lean boneless pork chops
• 2 pounds fresh live mussels
• 2 pounds 93% lean ground turkey

Grains

• 1 bag unbleached all-purpose flour*
• 1 bag white whole wheat or whole wheat flour*
• 1 (12-pack) corn tortillas
• 1 small package extra long grain or basmati rice
• 1 (8-ounce) multi-grain baguette*
• 1 small package dry quinoa
• 1 small container Italian seasoned breadcrumbs*

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)
• Mayonnaise (Can sub 2 Tbs light mayo in Lettuce Wrap, if desired)
• Vanilla
• Red wine vinegar
• Red pepper flakes
• Dijon mustard
• Reduced sodium soy sauce*
• Toasted sesame oil
• Unseasoned rice vinegar
• Honey
• Vegetable oil
• Light mayonnaise
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Balsamic vinegar
• Ginger
• Cinnamon
• Pure maple syrup
• Turmeric
• Ketchup
• Marjoram
• Worcestershire sauce

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box unsalted butter
• 1 small container feta cheese
• 1 (32-ounce) container unsweetened almond milk
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 wedge fresh Parmesan cheese
• 1 (17.5-ounce) container nonfat Greek yogurt (I like Fage)
• 1 small container reduced fat sour cream

Frozen

• 1 small bag frozen strawberries

Canned and Jarred

• 1 small jar unsweetened apple sauce
• 1 (15-ounce) can chickpeas
• 1 (6-ounce) can wild albacore tuna (I like American Tuna)
• 1 (32-ounce) carton reduced sodium chicken (or vegetable) broth
• 1 (15-ounce) can no salt added black beans
• 1 small jar peanut butter
• 1 small container anchovy filets
• 1 small jar capers
• 1 (4.5-ounce) can chopped green chiles
• 1 (14.5-ounce) can low sodium chicken broth

Misc. Dry Goods

• 1 bottle white wine (such as sauvignon blanc)
• 1 small box/bag brown sugar
• Baking soda
• Baking powder
• 1 small bag chocolate chips
• Optional topping for smoothie bowls: slivered almonds, chia or flax seeds
• 1 bag tortilla strips (such as Fresh Gourmet)
• 1 small bag shredded coconut

*Can sub gluten-free, if desired