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

Meal Plan

How is the weather where you are this week? It is pretty chilly here!  On this week’s plan we have the Classic Potato Leek Soup but another favorite of mine is the Beef, Tomato and Acini di Pepe Soup. Of course you can check out all my soup recipes and see which one is your favorite! I love to end a cold day with a warm bowl of soup!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

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 (1/20)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Hummus Avocado Toast  (6B 6G 6P) with an apple (0B 0G 0P)
D: Classic Potato Leek Soup (3B 3G 2P) and Vegan Caesar Salad* (3B 1G 1P) and 2 ounces multigrain baguette (3B
3G 3P)

Totals: Freestyle™ SP 20B 21G 17P, Calories 979**

TUESDAY (1/21)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and 1 small banana (0B 0G 0P)
L: LEFTOVER Classic Potato Leek Soup (3B 3G 2P) and Vegan Caesar Salad* (3B 1G 1P) and 2 ounces multigrain
baguette (3B 3G 3P)
D: Turkey Taco Chili Soup (0B 5G 0P) with 2 tablespoons cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle™ SP 18B 20G 15P, Calories 1,020**

WEDNESDAY (1/22)
B:  Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Turkey Taco Chili Soup (0B 5G 0P) with 2 tablespoons cheddar (2B 2G 2P) and 1 ounce avocado (1B
1G 1P)

Totals: Freestyle™ SP 11B 20G 11P, Calories 813**

THURSDAY (1/23)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and 1 small banana (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Air Fryer Chicken Breasts (0B 3G 0P) with Roasted Brussels Sprouts and Butternut Squash (1B 1G 1P)

Totals: Freestyle™ SP 10B 14G 10P, Calories 854**

FRIDAY (1/24)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Asian Farro Medley with Salmon (7B 8G 2P)

Totals: Freestyle™ SP 15B 20G 10P, Calories 889**

SATURDAY (1/25)
B: Breakfast BLT (6B 8G 6P) (recipe x 4)
L: Spinach Tortellini en Brodo (6B 6G 6P)
D: DINNER OUT!

Totals: Freestyle™ SP 12B 14G 12P, Calories 516**

SUNDAY (1/26)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4B 6G 3P) (recipe x 4) with 1 tablespoon maple syrup (3B 3G 3P)
L: LEFTOVER Spinach Tortellini en Brodo (6B 6G 6P)
D: Cheese Stuffed Turkey Meatloaf # (7B 8G 7P) with Roasted Asparagus (0B 0G 0P)
Totals: Freestyle™ SP 20B 23G 19P, Calories 916**

*Set aside a serving of salad with dressing on the side for lunch Tues.

**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.

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