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.

7-Day Healthy Meal Plan

If you are a zucchini lover or gardener who has an abundance ready to pick–you will LOVE this weeks meal plan!  (we are talking 4 and a half pounds!) Let me know which is your favorite!

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 2020! 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 (7/27)
B: Avocado Toast with Lemon and Kale (½ recipe) (8B 8G 8P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2) (1B 1G 1P)
and 1 ounce avocado (1B 1G 3P)

Totals: WW Points 16B 25G 18P, Calories 926*

TUESDAY (7/28)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) with 1 ½ cup romaine lettuce (0B 0G 0P)
D: LEFTOVER Late Summer Vegetable Enchilada Pie (6B 7G 6P) with Cilantro Lime Cauliflower “Rice” (recipe x 2)
(1B 1G 1P) and 1 ounce avocado (1B 1G 3P)

Totals: WW Points 11B 24G 13P, Calories 940*

WEDNESDAY (7/29)
B:  PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Rosemary Chicken Salad with Avocado and Bacon (recipe x 2) (10B 10G 10P)
Totals: WW Points 19B 23G 19P, Calories 875*

THURSDAY (7/30)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and a peach (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) with a green salad** (1B 1G 1P)
Totals: WW Points 16B 21G 14P, Calories 913*

FRIDAY (7/31)
B: PB + J Yogurt (6B 9G 6P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Air Fryer Shrimp Sandwich with Tartar Sauce (7B 8G 7P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 18B 23G 18P, Calories 934*

SATURDAY (8/1)
B: Chocolate Chip Zucchini Bread*** (5B 5G 5P) with 1 cup cantaloupe
L: Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)
D: ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 432*

SUNDAY (8/2)
B: Caramelized Onion, Red Pepper and Zucchini Frittata (2B 5G 2P) with a peach (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Mediterranean Boneless Pork Chops with Summer Veggies (6B 6G 6P) with Homemade Rice Pilaf (6B 6G 2P)

Totals: WW Points 21B 25G 17P, Calories 912*

*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.

**Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with ¼ cup light vinaigrette
***Freeze any leftover you/your family won’t eat.

*Google doc