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 (12/7)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) and a banana (0B 0G 0P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 22B 25G 22P, Calories 1,000**

TUESDAY (12/8)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 951**

WEDNESDAY (12/9)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad*** (1B 1G 1P)
Totals: WW Points 24B 25G 20P, Calories 999**

THURSDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad (1B 1G 1P)
D: One Skillet Chicken with Bacon and Green Beans # (2B 3G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 21B 26G 12P, Calories 1,080**

FRIDAY (12/11)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 12B 16G 12P, Calories 645**

SATURDAY (12/12)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (recipe x 2) (3B 5G 1P)

Totals: WW Points 26B 29G 19P, Calories 1,083**

SUNDAY (12/13)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) (recipe x 4)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P) and a whole grain roll (2B 2G 2P)
D: LEFTOVER Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (3B 5G 1P)

Totals: WW Points 25B 32G 18P, Calories 1,110**

*Make muffins Sunday night, if desired. Grilled cheese includes 2 slices thin Dave’s Killer bread and 1.5 ounces (2
slices) 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.

*** Green salad includes 8 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with 5 tablespoons light vinaigrette. Set aside 1 serving for lunch Thurs.

# Make 3 extra slices of bacon for sandwich on Fri.

*Google doc