A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

7 Day Healthy Meal Plan

It’s almost time for the big game!!! Who’s excited? Lol, I am excited for some game day apps – I am not the biggest sports fan but I love a good Super Bowl party. Some of my favorites are Skinny Taco Dip, Skinny Buffalo Wings and Everything Pigs in a Blanket. Looking for a vegetarian option? Check out my Spicy Buffalo Cauliflower Bites. Enjoy!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Buy the Skinnytaste meal planner here:

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (2/6)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: White Bean Scampi with Linguine

Total Calories: 1,216*

TUESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
Total Calories: 1,048*

WEDNESDAY (2/8)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Sicilian Rice Ball Casserole with a green salad**

Total Calories: 1,155*

THURSDAY (2/9)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: LEFTOVER Sicilian Rice Ball Casserole with LEFTOVER green salad
Total Calories: 1,155*

FRIDAY (2/10)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Teriyaki Shrimp Quinoa Bowls

Total Calories: 1,026*

SATURDAY (2/11)
B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x 4)
L: Creamy Roasted Cauliflower Chowder
D: DINNER OUT

Total Calories: 450*

SUNDAY (2/12)
B: Crustless Sausage and Spinach Quiche with 1 ½ cups mixed greens and 2 teaspoons light vinaigrette
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,075*

*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 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup light vinaigrette.  Set aside ½ the salad with dressing on the side for dinner Thursday.

*Google doc

Shopping List

Produce

• 2 medium ripe bananas
• 1 medium mango
• 4 medium limes
• 2 small lemons
• 2 small (5-ounce) PLUS 2 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 3 small jalapenos
• 1 small red bell pepper (optional, for Pico de Gallo)
• ¾ pound white or baby bella (crimini) mushrooms
• 5 medium Persian (mini) cucumbers (can sub 2 medium English, if desired)
• 1 large head cauliflower
• 1 small bunch celery
• 4 medium carrots
• 1 medium bag baby carrots
• ¾ pound green beans
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 large bunch scallions
• 1 large bunch fresh cilantro
• 1 large bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small head Romaine or Bibb lettuce
• 1 (12-ounce) PLUS 1 (1-pound) bag/clamshell baby spinach
• 1 (12-ounce) PLUS (1-pound) container mixed greens
• 2 (1-pound) containers cherry or grape tomatoes
• 6 medium vine-ripened tomatoes
• 1 small red onion
• 1 small white onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless chicken breast (can sub 6 ½ ounces pre-cooked or canned in Buffalo Chicken Salad, if desired)
• 1 (3-pound) whole chicken
• 10 ounces 93% lean ground turkey
• 12 ounces sweet Italian chicken or turkey sausage
• 2 ½ pounds boneless pork shoulder blade roast
• 1 pound peeled and deveined tail-off shrimp

Grains*

• 1 package whole wheat linguine (I love Delallo)
• 1 medium package corn tortillas (you need 12)
• 1 small loaf sliced whole grain bread
• 1 small package all-purpose flour
• 1 small package dry long grain rice

• 1 small package dry multicolor quinoa
• 1 package seasoned breadcrumbs

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Garlic powder
• Red wine vinegar
• Regular or light mayonnaise
• Pure maple syrup
• Cinnamon
• Nutmeg
• Thyme
• Bay leaves
• Oregano
• Adobo seasoning (such as Goya)
• Sazon
• Cumin
• Crushed red pepper flakes
• Frank’s RedHot sauce
• Rice vinegar
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Balsamic glaze
• Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• Light blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Salad)
• 1 small box unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (32-ounce) container whole milk or low fat cottage cheese (I like Good Culture)
• 1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 small tub light sour cream
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk

• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded white cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small block light Havarti or light cheddar (can sub 1 cup white cheddar in Sausage and Spinach Quiche, if desired)
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (14-ounce) can chickpeas
• 2 (4.5-ounce) cans tuna in water
• 1 jar pomodoro (tomato) sauce (or ingredients to make your own)
• 1 (14-ounce) can reduced sodium chicken broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton vegetable broth
• 1 small can/jar chipotle peppers in adobo

Frozen

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 bottle dry white wine (can sub ½ cup broth in White Bean Scampi if desired)
• Colored sprinkles (optional topping for Breakfast Banana Split)

*You can buy gluten free, if desired