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 (11/16)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon* (7B 9G 7P)
D: Creamy Pumpkin Ginger Soup (3B 4G 3P) and ½ a grilled cheese* (8B 8G 8P)
Totals: WW Points 23B 26G 21P, Calories 1,003**

TUESDAY (11/17)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7B 9G 7P)
D: Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with 1 ounce avocado (1B 1G 1P) and Instant Pot Refried Beans
(0B 3G 0P)

Totals: WW Points 18B 26G 18P, Calories 965**

WEDNESDAY (11/18)
B:  Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with Instant Pot Refried Beans (0B 3G 0P)
D: Baked Chicken Parmesan (4B 6G 4P) with 1 cup whole wheat spaghetti (5B 5G 5P) and Roasted Broccoli with Smashed Garlic (2B 2G 2P)

Totals: WW Points 21B 29G 21P, Calories 1,103**

THURSDAY (11/19)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups arugula (0B 0G 0P), ½ an ounce shaved parmesan cheese (2B 2G 2P) and 1 tablespoon light balsamic vinaigrette (1B 1G 1P)
Totals: WW Points 16B 19G 14P, Calories 900**

FRIDAY (11/20)
B: 2 hard-boiled eggs (0B 4G 0P) a pear (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Salmon Avocado Salad (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 12B 20G 12P, Calories 1,024**

SATURDAY (11/21)
B: Pumpkin Pecan Banana Bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded reduced fat Mexican blend cheese (1B 1G 1P) and 1 tablespoon light sour cream (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 10B 12G 10P, Calories 582**

SUNDAY (11/22)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) with an apple (0B 0G 0P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P)
D: Slow Cooker Turkey Breast with Gravy (1B 3G 1P) with Stuffing Muffins (3B 3G 3P) and String Beans with Garlic and Oil # (2B 2G 2P)

Totals: WW Points 17B 19G 15P, Calories 847**

*Prep salad Sunday night, if desired. Grilled cheese includes 1 slice whole grain bread and 1ounce cheddar cheese.

**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.
# Adjust green bean serving size accordingly if serving a crowd.

*Google Doc