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

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 (8/31)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Angel Hair Pasta with Zucchini and Tomatoes (7B 7G 7P) with 1 ½ cups mixed greens, 1 tablespoon shaved parmesan and 1 tablespoon light vinaigrette (2B 2G 2P)

Totals: WW Points 17B 23G 17P, Calories 938*

TUESDAY (9/1)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) with a peach (0B 0G 0P)
D: Turkey Enchilada Stuffed Poblanos Rellenos (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Cilantro Lime Cauliflower Rice (1B 1G 1P)

Totals: WW Points 18B 23G 18P, Calories 921*

WEDNESDAY (9/2)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and 1 cup watermelon (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Summer Vegetables with Sausage and Potatoes (7B 7G 5P)

Totals: WW Points 14B 18G 12P, Calories 967*

THURSDAY (9/3)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with 1 cup grapes (0B 0G 0P)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4B 7G 4P) with ¾ cup brown rice** (5B 5G 0P)

Totals: WW Points 20B 23G 15P, Calories 903*

FRIDAY (9/4)
B: Green Apple Lemon Cucumber Ginger Smoothie (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Air Fryer Cajun Shrimp Dinner (5B 6G 5P) with ¾ cup (LEFTOVER) brown rice (5B 5G 0P)
Totals: WW Points 21B 22G 16P, Calories 899*

SATURDAY (9/5)
B: Breakfast Pizza (5B 8G 5P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (recipe x 4) (7B 7G 7P)
D: ORDER IN!

Totals: WW Points 12B 15G 12P, Calories 496*

SUNDAY (9/6)
B: Crustless Summer Zucchini Pie (3B 4G 3P) with 1 cup fruit salad*** (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (½ recipe) (4B 4G 4P) with Grilled Corn Salad with Feta  (3B 6G 3P)

Totals: WW Points 19B 23G 19P, Calories 847*

*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.
**Make an extra 3 cups rice for leftovers Friday.

***Fruit salad includes 1 cup watermelon, 1 cup grapes, 1 peach and 1 cup blackberries.

*Google doc