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 (3/22)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chickpea Egg Salad (½ recipe) (2B 13G 2P)
D: Hearts of Palm Peanut Noodle Peanut Stir Fry (recipe x 4) (7B 9G 7P)
Totals: WW Points 14B 30G 14P, Calories 1,039*

TUESDAY (3/23)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Turkey Enchilada Stuffed Poblano Rellenos (6B 6G 6P) with Arroz Congri (4B 6G 4P)
Totals: WW Points 17B 33G 17P, Calories 1,001*

WEDNESDAY (3/24)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: Tuna Salad Endive Wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Turmeric Braised Chicken with Golden Beets and Leeks (9B 9G 9P)

Totals: WW Points 13B 18G 13P, Calories 1,076*

THURSDAY (3/25)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Tuna Salad Endive Wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Ground Turkey with Potatoes and Spring Peas (5B 6G 3P) with ¾ cup brown rice** (5B 5G 0P)

Totals: WW Points 16B 21G 9P, Calories 877*

FRIDAY (3/26)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: LEFTOVER Ground Turkey with Potatoes and Spring Peas (5B 6G 3P) with ¾ cup brown rice (5B 5G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 20B 25G 13P, Calories 950*

SATURDAY (3/27)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: 2 Air Fryer Lobster Jalapeno Empanadas (10B 10G 10P) and 8 carrot sticks (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 15G 10P, Calories 561*

SUNDAY (3/28)
B: High Protein Oat Waffles (3B 4G 1P) with ¼ cup chopped strawberries (0B 0G 0P), ½ banana (sliced) (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Blood Orange Salad with Gorgonzola, Pecans and Baby Greens (9B 8G 8P)
D: Pork Chops with Pears and Spicy Mustard Greens (7B 7G 7P) and Roasted Radishes with Onions (1B 1G 1P)

Totals: WW Points 23B 23G 20P, Calories 955*

*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 1 extra serving of rice for Friday lunch.

*Google doc