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 7-Day Healthy 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 (10/26)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Pumpkin Mac and Cheese with Roasted Veggies* (10B 10G 10P)

Totals: WW Points 20B 25G 18P, Calories 1,038**

TUESDAY (10/27)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Totals: WW Points 18B 25G 12P, Calories 1,004**

WEDNESDAY (10/28)
B:  4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10B 10G 10P)
D: Roasted Salmon with Fresh Herbs (0B 5G 0P) with Houston’s Couscous (7B 7G 4P)
Totals: WW Points 21B 28G 17P, Calories 1,122**

THURSDAY (10/29)
B: ½ cup quick oats*** (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 2% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Arugula Salmon Salad with Capers and Shaved Parmesan*** (2B 5G 2P)
D: Pizza Sausage Rolls (8B 9G 8P) with 10 baby carrots (0B 0G 0P)

Totals: WW Points 17B 21G 13P, Calories 900**

FRIDAY (10/30)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: LEFTOVER Houston’s Couscous (7B 7G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 13G 8P, Calories 536**

SATURDAY (10/31)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3B 5G 3P)
L: French Bread Pizza Mummies (7B 7G 7P) with a green salad # (1B 1G 1P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points 13B 20G 13P, Calories 870**

SUNDAY (11/1)
B: Changua (Colombian Milk and Egg Soup) (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: LEFTOVER Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points  17B 24G 17P, Calories 990**

*Freeze any leftover you/your family won’t eat.
**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.

***Prepare oats with water according to package directions. Use leftover salmon from Wed dinner.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc