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 (2/1)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts* (6B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P) with 2 cups chopped romaine (0B 0G 0P), 1 tablespoon light Caesar dressing (1B 1G 1P) and ½ ounce parmesan cheese (2B 2G 2P)

Totals: WW Points 20B 28G 11P, Calories 1,086**

TUESDAY (2/2)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
Totals: WW Points 10B 22G 8P, Calories 872**

WEDNESDAY (2/3)
B:  Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Korean Beef Rice Bowls (10B 10G 5P)

Totals: WW Points 20B 24G 13P, Calories 968**

THURSDAY (2/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Inside Out Turkey Cheeseburgers (8B 8G 8P) with Skinny Garlic Parmesan Fries (recipe x 4) (6B 6G 2P)

Totals: WW Points 23B 30G 19P, Calories 1,100**

FRIDAY (2/5)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Shrimp and Andouille Sheet Pan Dinner (6B 7G 6P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 20B 26G 15P, Calories 1,095**

SATURDAY (2/6)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P) with an orange (0B 0G 0P)
L: Baby Greens with Goat Cheese, Beets and Candied Pecans (9B 9G 11P)
D: ORDER IN!

Totals: WW Points 15B 19G 17P, Calories 625**

SUNDAY (2/7)
B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P) with an orange (0B 0G 0P)
L: Easy No-Cook Salsa (0B 0G 0P), Hot Spinach Dip (3B 3G 3P), 10 baked tortilla chips (3B 3G 3P) and ½ of a Pizza Sausage Roll (4B 4G 4P)
D: Buffalo Chicken Meatballs (1B 1G 1P) and BBQ Chicken Chili (3B 6G 2P)
Totals: WW Points 20B 27G 19P, Calories 1,011**

*Make oatmeal Sunday night, if desired and freeze any leftover oatmeal 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.

*Google doc