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’s having a great weekend! It’s stormy and cold here, so I added some of my favorite comfort food recipes to the meal plan this week.

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 (10/29)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) a green salad (0) with light Italian dressing (2)*
Totals: Freestyle™ SP 12, Calories 1,017**

TUESDAY (10/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Slow-Cooker Salsa Chicken with Black Beans and Corn (3)
Totals: Freestyle™ SP 12, Calories 1,076**

WEDNESDAY (10/31)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) on 1 slice whole grain bread (3) and an apple (0)
D: Turkey Pumpkin Chili (4)
Totals: Freestyle™ SP 8, Calories 951**

THURSDAY (11/1)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Turkey Pumpkin Chili (4)
D: Turkey Cutlets with Parmesan Crust (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 16, Calories 906**

FRIDAY (11/2)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Turkey Pumpkin Chili (4)
D: Honey-Teriyaki Salmon and Cauliflower Rice (4)
Totals: Freestyle™ SP 8, Calories 864**

SATURDAY (11/3)
B: Banana Nut Bread*** (4) with an orange (0)
L: Chunky Beef, Cabbage and Tomato Soup*** (3) with 2 ounces multigrain baguette (3)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 477**

SUNDAY (11/4)
B: LEFTOVER Banana Nut Bread (4) with an orange (0)
L: Harvest Kale Salad with Roasted Winter Squash (5) (Recipe x 2)
D: Chicken Cacciatore (3) with 1 cup whole wheat spaghetti (5)
Totals: Freestyle™ SP 17, Calories 802**

*Salad includes 6 cups mixed greens, ½ cup each: carrots, tomatoes, chickpeas

**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 any leftover you/your family won’t eat

**google doc

Shopping List:

Produce

• 3 medium pears (any variety)
• 3 medium apples (any variety)
• 8 medium navel oranges
• 4 large portobella mushrooms
• 12 ounces asparagus
• 1 medium head (or 4 cups “riced”) cauliflower
• 7 ripe medium bananas
• 2 medium bunches Lacinato kale
• 2 medium acorn squash
• 1 medium pomegranate (or small container of pomegranate seeds)
• 1 small head green cabbage
• 2 medium heads garlic
• 1 small and 1 medium red bell pepper
• 1 small green bell pepper
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell mixed greens
• 1 (6-ounce) container fresh berries (your choice)
• 2 medium carrots
• 2 celery stalks
• 2 small vine-ripened tomatoes
• 1 small bunch cilantro
• 1 small bunch/container fresh basil
• 2 medium lemons
• 1 small bunch/container fresh dill
• 1 small (4-ounce) and 1 large (6-ounce) avocado (both optional for Salsa Chicken and Pumpkin Chili)
• 2 large yellow onions
• ½ pound broccoli florets

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 pound (2) boneless, skinless chicken breasts
• 1⅓ pounds 93 % lean ground turkey or chicken
• 1 pound (4) turkey breast cutlets
• 1 pound fresh wild salmon fillet
• 1 pound 90% lean ground beef
• 4 bone-in chicken thighs

Grains

• 1 small loaf sliced whole grain bread*
• 1 container seasoned breadcrumbs*
• 1 small bag all-purpose flour*
• 1 (8-ounce) multigrain baguette
• 1 package whole wheat spaghetti
• 1 package 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)
• Honey
• Adobo seasoning
• Cumin
• Garlic powder
• Chili powder
• Cocoa powder
• Cinnamon
• Cayenne pepper (optional for Pumpkin Chili)
• Reduced sodium soy sauce*
• Mirin
• Sesame seeds (optional for Honey-Teriyaki Salmon)
• Vanilla extract
• Bay leaves
• Balsamic vinegar
• Dijon mustard
• Maple syrup
• Oregano
• Light Italian dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 wedge fresh Parmesan cheese
• 1 (17.5-ounce) container nonfat plain Greek yogurt
• 1 (15-ounce) container part skim ricotta (I like Polly-O)
• 1 (8-ounce) bag part skim shredded mozzarella (I like Polly-O)
• 1 (8-ounce) bag reduced fat shredded cheddar (I like Sargento)

Frozen

Canned and Jarred

• 1 (14-ounce) can pumpkin puree
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can reduced sodium black beans
• 1 (15-ounce) can white beans
• 1 (15-ounce) and 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (28-ounce) can diced tomatoes
• 1 (32-ounce) carton beef stock
• 1 small jar chunky mild salsa
• 1 (15-ounce) can reduced sodium chicken (or vegetable) broth
• 1 small jar unsweetened apple sauce
• 1 (4.5-ounce) tube OR 1 (8-ounce) can no salt added tomato paste
•  small jar marinara sauce

Misc. Dry Goods

• 1 bag chopped walnuts or pecans (you need about 5 ounces)
• Baking soda
• 1 box/bag light brown sugar