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®.

Hope everyone is enjoying the summer, it’s going so fast which makes me sad because I am a summer girl, but also excited because it’s getting closer to the release of my new cookbook, Skinnytaste One and Done which comes out Oct 9! For those of you who pre-ordered, you can get 4 free recipes from the book now, with your pre-order. More details here! And 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!). It’s also my wedding anniversary Sunday, we are celebrating by spending a night in the city at the Lotte New York Palace (gorgeous hotel!) and dinner with friends at Il Mulino (first time!).

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 (7/23)
B: Overnight Oats in a Jar (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) and 2 ounces multigrain baguette* (3)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with Sauteed Julienned Summer Vegetables (1)
Totals:  Freestyle™ SP 19, Calories 875**

TUESDAY (7/24)
B: Overnight Oats in a Jar (5)
L:  LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle™ SP 21, Calories 967**

WEDNESDAY (7/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with an apple (0)
D: Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
Totals: Freestyle™ SP 19, Calories 896**

THURSDAY (7/26)
B:  Scrambled eggs (0), 1 ounce avocado (1), 2 tablespoons reduced fat cheddar (1) and sliced tomatoes (0)
L: LEFTOVER Broiled or Grilled Pollo Sabroso (3) with 2 tablespoons Peruvian Green Sauce (2) and 2 ounces avocado (3)
D: Za’atar Lamb Chops (4) with Chopped Feta Salad (5)
Totals: Freestyle™ SP 19, Calories 950**

FRIDAY (7/27)
B: Overnight Oats in a Jar (5)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Grilled Clams in Foil ***(2) (Recipe x 2) and Heirloom Tomato Salad (2)
Totals:  Freestyle™ SP 16, Calories 798**

SATURDAY (7/28)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a peach (0)
L: Grilled Chicken and Spinach Salad with Balsamic Vinaigrette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 7 Calories 368**

SUNDAY (7/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: French Bread Pizza Caprese (7)
D: Sweet ‘n Spicy Asian Glazed Grilled Drumsticks (7) with Summer Squash and Chive Pancakes (3)
Totals: Freestyle™ SP 21, Calories 895**

* Freeze remaining 8 ounces baguette and defrost on Sunday for pizza.

**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 chicken for Saturday’s salad, if desired

** google doc

Shopping List:

Produce

• 5 medium bananas
• 1 small orange
• 2 medium apples (any variety)
• 4 medium peaches
• 3 medium jalapeños
• 4 medium and 1 large yellow squash
• 2 medium and 2 large zucchini
• 1 (10-ounce) baby spinach
• 2 medium heads garlic
• 2 medium carrots
• 1 small shallot
• 1 large head Romaine lettuce
• 1 small bunch/container fresh dill
• 1 large English cucumber
• 1 large bunch or container fresh basil
• 1 large bunch cilantro
• 2 medium lemons
• 1 medium head Iceberg lettuce
• 7 medium vine-ripened or heirloom tomatoes
• 1 small red bell pepper
• 1 small green bell pepper
• 1 small bunch/container fresh oregano
• 5 small (4-ounce) Hass avocados
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh berries (your choice)
• 1 large red onion
• 1 (10-ounce) and 1 dry pint cherry or grape tomatoes
• 1 small yellow onion
• 1 small bunch/container fresh chives

Meat, Poultry and Fish

• 1 1/3 pounds 99% lean ground turkey
• 6 medium bone-in chicken thighs, with skin
• 1 ¾ pounds (8) bone-in lamb loin chops
• 40 littleneck or cherrystone clams
• 24 ounces (8) skinless chicken drumsticks, with bone
• 12 ounces (4) boneless skinless chicken breasts cutlets

Grains

• 1 container quick oats*
• 1 (10-ounce) multigrain or whole wheat baguette*
• 1 package lasagna noodles*
• 1 small bag white whole wheat flour*
• 1 small bag all-purpose flour*

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
• Balsamic vinegar
• Honey
• NuNaturals liquid vanilla stevia (or your favorite sweetener)
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Reduced sodium soy sauce*
• Sazon
• Adobo seasoning
• White vinegar
• Yellow mustard (I like Guldens)
• Light mayonnaise
• Za’atar**
• Crushed red pepper flakes (optional, for Grilled Clams)
• Vanilla extract
• White balsamic vinegar
• Balsamic glaze (I like Dellalo)
• Garlic salt
• Ground ginger
• Apple cider vinegar
• Sriracha
• Sweet red chili sauce
• Red wine vinegar

Dairy & Misc. Refrigerated Items

• 1 (32-ounce) container unsweetened almond milk (or skim, soy)
• 1 small wedge/container gorgonzola (or blue) cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 wedge Feta cheese
• 1 small wedge Parmesan cheese
• 1 dozen large eggs
• 1 (8-ounce) bag reduced fat cheddar
• 1 (15-ounce) container part skim ricotta cheese (I like Polly-O)
• 4 ounces fresh mozzarella
• 1 (8-ounce) bag shredded part skim mozzarella

Canned and Jarred

• 1 jar marinara sauce (I like Delallo Primavera)
• 1 (4-ounce) can tomato sauce
• 1 small jar unsweetened applesauce
• jar Kalamata olives

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small bag/box brown sugar
• 1 bottle dry white wine
• 1 small bag chia seeds
• 1 small bag chopped walnuts or pecans

*Can sub gluten-free

** If you can’t find Za’atar, use a blend of thyme, sesame and salt.