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 just had an exciting week in Chicago promoting my cookbook Skinnytaste One and Done on Windy City Live and doing a cooking demo at Macy’s on State Street. Here’s the segment if you want to watch!

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!

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 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 (1/21)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)

Totals: Freestyle™ SP 17, Calories 915**

TUESDAY (1/22)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D:  Cheesy Rotisserie Chicken Enchilada Skillet (9)
Totals: Freestyle™ SP 20, Calories 980**

WEDNESDAY (1/23)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: Classic Egg Salad (3) over 2 cups arugula (0) and an orange (0)
D: Skillet Chicken Cordon Bleu (5) with Roasted Asparagus (0)
Totals: Freestyle™  SP 15, Calories 833**

THURSDAY (1/24)
B: Yogurt Chocolate Chip Muffins *(7) and a banana (0)
L: LEFTOVER Red Lentil Soup with Spinach* (1) and ½ a piece of whole wheat naan (3)
D: Quick Beef Chili (4) with 2 tablespoons cheddar (2), and 1 ounce avocado (1)
Totals: Freestyle™ SP 15, Calories 869**

FRIDAY (1/25)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Classic Egg Salad (3) on 1 slice whole grain bread (3) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1)
Totals: Freestyle™ SP 19, Calories 1,021**

SATURDAY (1/26)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L: Hummus Avocado Toast (6) (Recipe x 4)
D: DINNER OUT!
Totals:  Freestyle™ SP 9, Calories 446**

SUNDAY (1/27)
B:  Blueberry Banana Bread (3) with 1 cup mango (0)
L:  Chopped Salad with Shrimp Blue Cheese and Bacon (7) (Recipe x 2)
D: Giant Turkey Meatball  Parmesan (6) with Broccoli and Orzo (4)
Totals:  Freestyle™ SP 20, Calories 995**

*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.

**google doc

Shopping List:

Produce

• 5 medium bananas
• 3 large mangos
• 4 medium pears (any variety)
• 3 medium oranges
• 2 medium apples (any variety)
• 1 pound asparagus
• 2 pounds Russet potatoes
• 3 small (4-ounce) Hass avocados
• 1 large head Butter (or Bibb) lettuce
• 1 (5-ounce) bag baby arugula
• 1 small bunch baby spinach
• 2 medium heads garlic
• ¾ pound green beans
• 1 medium red bell pepper
• ½ pound broccoli florets
• 1 large cucumber
• 1 small bunch radishes
• 2 small ears of corn (can sub frozen, if desired)
• 1 small bunch Italian parsley
• 2 medium carrots
• 1 small bunch/container chives (can sub parsley, for garnish, on Egg Salad, if desired)
• 1 small jalapeno (optional, for Enchilada Skillet)
• 1 small bunch cilantro (optional garnish on Enchilada Skillet)
• 1 small and 1 medium lemon
• 1 (6-ounce) container fresh blueberries
• 1 dry pint cherry tomatoes
• 1 small and 1 medium yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 1 (2½-pound) rotisserie chicken
• 1 pound 93% ground beef
• 1 pound (4) thin boneless, skinless chicken breast cutlets
• 20 ounces (16) large sea scallops
• 1 package center-cut bacon
• 1 pound peeled and deveined shrimp
• 1 pound 93% lean ground turkey
• 3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)

Grains*

• 1 package cake flour
• 1 loaf whole grain sliced bread
• 1 package whole wheat naan (or flat bread)
• 1 small package corn tortillas
• 1 small bag all-purpose or white whole wheat flour
• 1 package seasoned breadcrumbs
• 1 package dry 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)
• Vanilla extract
• Mayonnaise
• Paprika
• Turmeric
• Cumin
• Vegetable oil
• Chili powder
• Garlic powder
• Dijon mustard
• Honey
• Cayenne
• Thyme
• Oregano
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 3 ounces (4 slices) light Swiss Cheese (I like Alpine Lace)
• 1 (17.5-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container light sour cream (I like Breakstone’s)
• 1 dozen large eggs
• 1 pint 1% buttermilk
• 1 wedge fresh Parmesan
• 1 small wedge fresh Pecorino Romano (can sub 3 tablespoons parmesan in Giant Meatball, if desired)
• 1 small box unsalted
• 1 small box salted butter (can sub unsalted butter and adjust salt accordingly in Cordon Bleu, Scallops and Banana Bread, if desired)
• 1 tub whipped butter
• 1 small tub hummus
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded mozzarella cheese
• 1 small wedge bleu or gorgonzola cheese

Canned and Jarred

• 2 (15-ounce) cans reduced sodium black beans
• 1 (10 ounce) can mild diced tomatoes with green chilies
• 1 (16-ounce) jar enchilada sauce**
• 2 (32-ounce) cartons chicken or vegetable broth
• 1 (15-ounce) can reduced sodium chicken broth
• 1 small jar marinara (I like Delallo)
• 1 (4-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar unsweetened apple sauce
• 1 small jar prepared horseradish

Misc. Dry Goods

• Baking soda
• 1 small package granulated sugar
• 1 small bag semi-sweet chocolate chips
• 1 bottle/can light beer (I use Corona. Can sub ¾ cup reduced sodium beef broth in Chili, if desired)
• 1 small bag chopped walnuts
• 1 (l pound) bag red or yellow lentils
• 1 small package light brown sugar

*You can sub gluten-free, if desired

**You can make your own with ingredients in list plus and an extra (15-ounce) can reduced sodium chicken or vegetable broth, 1 (28-ounce) can tomato sauce, and 1 can/jar chipotle in adobo