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 (7/9)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad (3)
D: Cheesy Zucchini Enchiladas (7) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 14, Calories 923*

TUESDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad  (3)
D: Madison’s Favorite Beef Tacos** (9)
Totals: Freestyle Points 17, Calories 896*

WEDNESDAY (7/11)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad  (3)
D: Rosemary Chicken Salad with Avocado and Bacon*** (10) (Recipe x 2)
Totals: Freestyle Points 16, Calories 909*

THURSDAY (7/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: BLT Salad with Avocado (5)
D: Baked Pesto Chicken (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 16, Calories 812*

FRIDAY (7/13)
B: PB + J Smoothie (4)
L: BLT Salad with Avocado (5)
D: Grilled Salmon with Avocado Bruschetta (3) and Grilled Peaches with Honey and Yogurt (2) for dessert
Totals: Freestyle Points 14, Calories 838*

SATURDAY (7/14)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 544*

SUNDAY (7/15)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (4)
L: Tomato Tuna Melts (6) (Recipe x 2) and an apple (0)
D: BBQ Chicken Salad (2) (Recipe x 2)
Totals: Freestyle Points 12, Calories 836*

*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.

**Freeze leftover beef.

*** Make extra bacon for Thurs/Fri BLT salad.

**google doc

Shopping List:

Produce

• 1 medium Granny Smith apple
• 4 medium apples (any variety)
• 5 ounces red seedless grapes
• 2 medium heads garlic
• 1 pound broccoli florets
• 5 ounces shiitake mushrooms
• 1 small bunch scallions
• 1 small bunch cilantro
• 1 small bunch celery
• 2 medium zucchini
• 1 medium shallot
• 1 small bunch/container fresh rosemary
• 2 medium ears of corn
• 2 medium and 2 large peaches
• 1 large bunch/container fresh basil
• 1 small red bell pepper
• 1 large bag baby arugula
• 3 large heads romaine lettuce
• 2 small red onions
• 6 small (4-ounce) Hass avocados
• 1 (1-pound) container fresh strawberries
• 1 small and 1 medium yellow onion
• 1 dry pint cherry or grape tomatoes
• 8 Roma or plum tomatoes
• 4 small and 3 medium and 4 large vine-ripened tomatoes
• 1 medium head cauliflower (or 4 cups “riced”)
• 1 small jalapeno
• small bunch fresh Italian parsley (can sub 1 tablespoon scallion greens [sub for chives] in Ranch dressing, if desired)

Meat, Poultry and Fish

• 2 ½ pounds (5) boneless, skinless chicken breast
• 3 pounds 93% lean ground beef
• 1 ½ pounds (4) wild salmon filets
• 7 ounces sweet Italian chicken sausage
• 1 pound (4) boneless, skinless chicken thighs
• 1 (12-ounce) package center-cut bacon

Grains

• 1 small package (8-inch) flour tortillas
• 1 package crunchy corn taco shells (you need 16)
• 1 small box/bag orzo 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)
• Cinnamon
• Honey
• Light mayonnaise
• Chipotle chili powder
• Cumin
• Paprika
• Cayenne
• Oregano
• Bay leaves
• Balsamic vinegar
• Red wine vinegar
• Dijon mustard
• Liquid Stevia (NuNaturals Vanilla) or sweetener of your choice
• Garlic powder
• Onion powder
• White balsamic vinegar
• BBQ sauce
• Yellow mustard
• Ketchup
• Reduced sodium Montreal Chicken Seasoning

Dairy & Misc. Refrigerated Items

• 1 (5.3-ounce) container nonfat vanilla Greek yogurt (I like Stonyfield)
• 1 (32-ounce) container nonfat Greek yogurt
• 1 (8-ounce) bag reduced fat shredded cheddar (I like Sargento)
• 1 (8-ounce) bag reduced fat Mexican cheese blend (I like Sargento)
• 8 thin slices (5 ounces total) cheddar cheese
• 1 small carton unsweetened vanilla almond milk (can sub ¾ cup fat free milk in smoothie, if desired)
• 1 (8-ounce) container fat free milk
• 1 pint 1% buttermilk
• 1 (8-ounce) container fat free sour cream
• 1 18-pack large eggs
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small wedge parmesan cheese

Frozen

• 1 small bag frozen blueberries

Canned and Jarred

• 1 small jar dill pickle spears
• 1 small jar peanut butter
• 2 (5-ounce) cans solid white tuna in water
• 1 (12-ounce) jar roasted red peppers
• 1 (32-ounce) container low sodium chicken broth
• 1 (7-ounce) can chipotle chilis in adobo sauce
• 1 (6-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) and 1 (7.4-ounce) can tomato sauce
• 1 (14.5-ounce) can vegetable broth (can sub ½ cup chicken broth in enchilada sauce, if desired)

Misc. Dry Goods

• 1 small bag pecan or walnut halves