A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

I’m away on vacation, but didn’t want to leave you without your meal plan! Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

The Skinnytaste Meal Planner

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 (12/31)
B: 2 hard-boiled eggs (0) with 2 ounces avocado (3)
L: Black-Eyed Pea Dip (1) and Skillet Sweet Potato Chicken Hash with Eggs (3)
D: NEW YEARS EVE DINNER OUT!

Totals: Freestyle™ SP 7, Calories 606*

TUESDAY (1/1)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Steak Taco Lettuce Wraps (4) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle™ SP 12, Calories 892*

WEDNESDAY (1/2)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Paleo Jalapeno Popper Chicken Chili (7)
Totals: Freestyle™ SP 14, Calories 872*

THURSDAY (1/3)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: LEFTOVER Paleo Jalapeno Popper Chicken Chili (7)
Totals: Freestyle™ SP 14, Calories 872*

FRIDAY (1/4)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Garlic Shrimp in Coconut Milk, Tomatoes and Cilantro (3) over 1 cup sautéed riced cauliflower (0)
Totals: Freestyle™ SP 10, Calories 863*

SATURDAY (1/5)
B:  Breakfast BLT Salad (4)
L: Turmeric Roasted Sweet Potato and Macadamia Soup (5)
D: DINNER OUT!
Totals:  Freestyle™ SP 16, Calories 870*

SUNDAY (1/6)
B: Huevos Pericos (2) (recipe x 2) with 1 ounce avocado (1)
L: LEFTOVER Turmeric Roasted Sweet Potato and Macadamia Soup (5)
D: Peruvian Beef Stir Fry (7) with 1 ounce avocado (1)
Totals:  Freestyle™ SP 16, Calories 870*

*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.

**Prep Monday or Tuesday for breakfast and lunch all week

Shopping List: 

Produce

• 1 small, 2 medium and 2 large jalapenos
• 1 small butternut squash (or 20 ounces pre-cut)
• 2 medium bananas
• 1 medium pear (any variety)
• 1 medium apple (any variety)
• 2 medium heads cauliflower (or 8 cups “riced”)
• 1 small head Bibb or iceberg lettuce
• 2 medium bunches scallions
• 1 medium bunch Lacinato kale
• 3 ½ pounds sweet potatoes
• 1 (4-inch) piece fresh ginger
• 2 medium red bell peppers
• 1 large yellow bell pepper
• 2 medium heads garlic
• 2 medium bunches cilantro
• 2 small (4-ounce) and 5 large (6-ounce) Hass avocados
• 5 medium limes
• 4 medium Roma (or plum) tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 medium and 5 large vine-ripened tomatoes
• 1 small and 3 medium red onions
• 1 medium Russet or Yukon Gold potato
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme (can sub ¾ teaspoons dry in Chicken Hash, if desired)
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Chicken Hash, if desired)
• 1 medium lemon
• 1 small and 1 medium white onion
• 1 medium and 1 large yellow onion

Meat, Poultry and Fish

• 1 large rotisserie chicken
• 1 ½ pounds lean sirloin steaks
• 1 pound 93% lean ground chicken
• 1 pound 95% lean ground beef
• 1 ½ pounds peeled and deveined jumbo shrimp
• 1 small package center-cut bacon

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)
• Cumin
• Crushed red pepper flakes
• Garlic powder
• Smoked paprika
• Paprika
• Oregano
• Cayenne pepper
• Chili powder
• Red wine vinegar
• Turmeric
• Apple cider vinegar
• Adobo seasoning
• Reduced sodium soy sauce*

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small (4-ounce) package goat cheese (optional, for Jalapeno Popper Chili)
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (optional, for Breakfast Bowls)

Frozen

• 1 (10-ounce) package corn kernels

Canned and Jarred

• 1 (15-ounce) can no salt added black eye peas (I like Eden Organic)
• 1 (8-ounce) can or (4.75-ounce) tube tomato paste
• 2 (32-ounce) cartons vegetable broth
• 1 (15-ounce) can reduced sodium chicken broth
• 1 (14-ounce) can petite diced tomatoes
• 1 (14.5-ounce) can diced tomatoes
• 1 (14-ounce) can light coconut milk

Misc. Dry Goods

• 1 small package unsalted macadamia nuts

*You can sub gluten free, if desired