posted November 27, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.
7-Day Healthy Meal Plan
For those who have been loving my free meal plans but would love to customize them, I finally have a way. I partnered with Relish+, a premium membership that allows you to save any recipe, from anywhere. With Relish+ you can create shopping lists and menus from your own personal recipes, or take my meal plans and customize them for your needs.
I’ve partnered with Relish+ to bring you new, exclusive weekly Skinnytaste Meal Plans and a library of my 7-Day Healthy Meal Plans that are all fully customizable. You can swap out recipes or adjust servings and your shopping list updates as you go. Watch this video to see how to edit and save this week’s meal plan using Relish+.
Exclusive Weekly Skinnytaste Dinner Plans
7-Day Meal Plans: See this series on Relish+
Next-Overs Weeknight Dinners: See this series on Relish+
Gluten Free & Dairy Free Meal Plans: See this series on Relish+
Vegetarian Meal Plans: See this series on Relish+
A note about WW Personal Points:
Lots of you are asking if I will be including the new WW Personal points on my recipes, and for now I am not sure how I can since everyone’s points are different. But for now I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). I am hoping to find a solution for adding points as I know many of you like to glance ahead at points before making something.
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! Check out my new Skinnytaste Meal Planner which is now out for pre-order!
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!
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
NOTE: THIS POST CONTAINS AFFILIATE LINKS.
MONDAY (11/29)
B: Broccoli and Cheese Egg Muffins * and a pear
L: Low-Yolk Egg Salad on 1 slice whole grain bread and 1 cup grapes
D: Lentil Soup with Butternut and Kale with 2 ounces multigrain baguette
Total Calories: 851**
TUESDAY (11/30)
B: Broccoli and Cheese Egg Muffins and an orange
L: Low-Yolk Egg Salad on 1 slice whole grain bread and 1 cup grapes
D: Turkey Stuffed Bell Peppers with 1 cup Black Bean Avocado, Cucumber and Tomato Salad
Total Calories: 1,040**
WEDNESDAY (12/1)
B: Broccoli and Cheese Egg Muffins and a pear
L: Chicken Salad with Lemon and Dill in ½ an avocado
D: Stuffed Cabbage Casserole with a green salad**
Total Calories: 919**
THURSDAY (12/2)
B: Banana Nut Protein Oats
L: Chicken Salad with Lemon and Dill in ½ an avocado
D: LEFTOVER Stuffed Cabbage Casserole with a green salad#
Total Calories: 1,044**
FRIDAY (12/3)
B: Banana Nut Protein Oats
L: Chicken Salad with Lemon and Dill on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,203**
SATURDAY (12/4)
B: Lemon Cranberry Scones with a pear and ½ cup plain nonfat Greek yogurt
L: Slow Cooker French Dip Sandwich with Caramelized Onions
D: DINNER OUT!
Total Calories: 662**
SUNDAY (12/5)
B: LEFTOVER Lemon Cranberry Scones with a banana and ½ cup yogurt
L: LEFTOVER Slow Cooker French Dip Sandwich with Caramelized Onions
D: Easy Turkey Meatloaf with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,194**
*Freeze any leftover 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.
#Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Set aside ½ for dinner Thursday.
*Google doc
Shopping List
Produce
- 6 medium pears
- 1 medium orange
- 2 medium lemons
- 2 medium limes
- ½ pound red or green seedless grapes
- 6 medium bananas
- 3 medium (5-ounce) Hass avocados
- 1 large head garlic
- 1 (1-inch) piece fresh ginger
- 2 pounds broccoli florets
- 1 large package rainbow mini sweet peppers
- 4 large red bell peppers
- 1 large green bell pepper
- 1 pound fresh green beans
- 2 large English cucumbers
- 1 (1 ¼-pound) butternut squash (or 1 pound pre-cut)
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 small package celery
- 3 medium carrots
- 2 medium leeks
- 1 medium bunch scallions
- 1 large bunch Lacinato kale
- 1 ½ heads green cabbage
- 1 (1-pound) clamshell/bag mixed greens
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh rosemary (can sub 1 tsp dry in French Dip Sandwiches, if desired)
- 4 medium vine-ripened tomatoes
- 6 large yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey
- 1.3 pounds 99% lean ground turkey
- 1 pound 95% lean ground beef
- 1 (3 to 4-pound) beef round roast
- 1 rotiserrie chicken
- 1 pound (4) wild salmon filets
Grains*
- 1 small loaf sliced whole grain bread
- 1 medium bag dry brown rice (or 6 ½ cups pre-cooked)
- 3 (8-ounce) multigrain baguettes
- 1 small package quick oats
- 1 small package ultra-grain, white or white whole wheat flour
- 1 small package seasoned whole wheat breadcrumbs (I like 4C)
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)
- Ground black pepper (or pepper grinder)
- Whole peppercorns
- Light mayonnaise
- Dijon mustard
- Bay leaves
- Garlic powder
- Cumin
- Thyme
- Sweet Hungarian paprika
- Light vinaigrette dressing
- Maple syrup
- Sesame oil
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Toasted sesame seeds
- Vanilla extract
- Ketchup
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small tub light sour cream
- 1 (8-ounce) package sliced reduced fat provolone or mozzarella cheese
- 1 (8-ounce) package shredded reduced fat mozzarella cheese (I like Sargento)
- 1 (8-ounce) package shredded reduced fat cheddar cheese (I like Sargento)
- 1 (8-ounce) container skim milk
- 1 pint low fat buttermilk
- 1 small wedge fresh Pecorino Romano
- 1 (17.5-ounce) container nonfat plain Greek yogurt
Canned and Jarred
- 1 (15.5-ounce) can black beans
- 1 (14.5-ounce) can petite dice tomatoes
- 1 (15-ounce) can tomato sauce
- 1 (14.5-ounce) can PLUS 1 (32-ounce) carton low sodium beef broth
- 1 (48-ounce) carton vegetable broth
- 1 (14.5-ounce) can reduced sodium chicken broth
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can chickpeas
Misc. Dry Goods
- 1 small bag dry green lentils
- 1 (11-ounce) bottle Orgain vanilla protein shake
- 1 small package brown sugar
- 1 small package granulated sugar
- Baking powder
- 1 small package dried cranberries or cherries (if buying from bulk bin, you need ¾ cup)
- 1 small package walnuts (if buying from bulk bin, you need 2 tablespoons)
*You can buy gluten free, if desired
