A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW Points.

Meal Plan

So while it seems that winter has made an early appearance here in the northeast, I was lucky to be away with family and friends in a beautiful (and warm) place for the week. Back to reality though! Check out recipes for your slow cooker for those cold days when you just want to come home to a warm meal.

While I was away, WW changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog that say Freestyle are actually the Blue plan so nothing changes with them. Green is the old Smart Points plan, and Purple is the old Simply Filling Plan. Since I didn’t have early access to the new WW updates, it will take me and my team some time to go back to all my recipes (over 2000) and update them. I am working hard on it so please be patient. Of course, nothing changes to the recipes themselves.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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! If you wish to get on the email list, you can subscribe here so you never miss a 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 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 WW Blue SP 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 (11/18)
B: 2 scrambled eggs (0), 1 slice whole grain bread (3) and 1 orange (0)
L: Taco Salad Meal Prep (7)
D: Spaghetti with Butternut Leek Parmesan Sauce (8) and a green salad* (2)
Totals: Blue SP™  20, Calories 1,010**

TUESDAY (11/19)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Taco Salad Meal Prep (7)
D: Tzatziki Fish Tacos (6) with Roasted Cauliflower “Rice” with Garlic and Lemon (2)
Totals: Blue SP™  20, Calories 1,036**

WEDNESDAY (11/20)
B: 2 scrambled eggs (0), 1 slice whole grain bread (3) and 1 orange (0)
L: Taco Salad Meal Prep (7)
D: Baked Apple Cider Chicken and Cabbage # (8) and Roasted Broccoli with Smashed Garlic (2)

Totals: Blue SP™  20, Calories 1,172**

THURSDAY (11/21)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Taco Salad Meal Prep (7)
D: Stuffed Pepper Soup (5) with 2 tablespoons shredded jack cheese (2)
Totals: Blue SP™  19, Calories 897**

FRIDAY (11/22)
B: 2 scrambled eggs (0), 1 slice whole grain bread (3) and 1 orange (0)
L: LEFTOVER Stuffed Pepper Soup (5) with 2 tablespoons shredded jack cheese (2)
D: Shrimp Scampi with Broccoli Orzo (7)

Totals: Blue SP™  17, Calories 933**

SATURDAY (11/23)
B: Instant Pot Steel Cut Oats (5)
L: Baby Greens with Goat Cheese, Beets and Candied Pecans (9)
D: DINNER OUT!

Totals: Blue SP™  14, Calories 507**

SUNDAY (11/24)
B: LEFTOVER Instant Pot Steel Cut Oats (5)
L: BLT with Avocado (9) (recipe x 4)
D: Chicken Dal Curry (7)

Totals: Blue SP™  21, Calories 1,056**

*Green salad includes 4 cups romaine, ½ cup each: tomatoes, cucumber, chickpeas and light vinaigrette.
**This is just a guide, women should aim for around 1,500 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.
# Put chicken in marinade Tuesday night, if desired.

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