A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (August 14-20)
It’s the perfect time of year to think about meal prep as summer activities start to die down and our kids go back to school, and Skinnytaste Meal Prep is the perfect cookbook to help you save time, money and calories as fall kicks into gear. Between that and my new cookbook Skinnytaste Simple, which has delicious, healthy recipes with 7 ingredients or fewer, getting dinner on the table will be easier than ever!
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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 (8/14)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Portobello Burger with Mozzarella and Pesto Mayo and Red Potato Salad
Total Calories: 1,068*
TUESDAY (8/15)
B: Petite Crustless Quiche and 1 cup grapes
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Steak Fajitas with Cilantro Lime Cauliflower Rice
Total Calories: 1,261*
WEDNESDAY (8/16)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,125*
THURSDAY (8/17)
B: Petite Crustless Quiche and a peach
L: LEFTOVER Grilled Steak Fajitas
D: Mediterranean Boneless Pork Chops with Summer Vegetables with Chopped Feta Salad
Total Calories: 1,147*
FRIDAY (8/18)
B: Air Fryer Breakfast Banana Split
L: Hearts of Palm Noodle Peanut Stir Fry
D: Grilled Shrimp Panzanella Skewers with Chopped Wedge Salad
Total Calories: 1,048*
SATURDAY (8/19)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: DINNER OUT
Total Calories: 589*
SUNDAY (8/20)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Zucchini Gnocchi
Total Calories: 1,119*
*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
Shopping List
Produce
- 5 medium bananas
- 2 medium PLUS 2 large peaches
- 1 pound seedless red or green grapes
- 2 (6-ounce) containers fresh berries (can sub frozen mixed berries in Sheet Pan Pancakes, if desired)
- 1 large lemon
- 2 medium limes
- 1 medium ear of corn (can sub 1 small bag frozen kernels, if desired)
- 1 medium head garlic
- 1 (2-inch) piece fresh ginger
- 3 ½ pounds zucchini
- 1 small yellow squash
- 1 medium English cucumber
- 4 large portobello mushroom caps
- 1 ½ pounds baby red potatoes
- 1 small bunch celery
- 1 (2-pound) bag carrots
- 1 large red bell pepper
- 1 medium yellow bell pepper
- 2 medium green bell peppers
- 1 medium head cauliflower
- 1 large bunch scallions
- 1 small bunch fresh cilantro
- 1 bunch/container fresh dill
- 1 small bunch/container fresh basil
- 2 large heads Romaine lettuce
- 1 small head Iceberg lettuce
- 1 (1-pound) bag/clamshell baby spinach
- 2 small PLUS 5 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 2 small red onions
- 4 medium yellow onions
Meat, Poultry and Fish
- 1 small package turkey kielbasa
- 1 pound mild Italian chicken sausage
- 1 package center-cut bacon
- ¾ pound sliced deli chicken or turkey breast
- 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces canned or pre-cooked)
- 1 (3-pound) whole raw chicken
- 1 pound (8) thin sliced center cut boneless pork chops
- 1 ½ pounds flank steak
- 18 ounces jumbo peeled shrimp
Grains*
- 1 medium package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small sourdough roll
- 1 small loaf sliced whole wheat bread
- 1 package low calorie whole wheat hamburger buns
- 1 medium package (6-inch) flour or corn tortillas (you need 12)
- 1 small package orzo
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)
- Regular or light mayonnaise
- Frank’s RedHot Sauce
- Sriracha sauce
- White wine vinegar
- Red wine vinegar
- Balsamic vinegar
- Reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Steak seasoning (such as Montreal Steak Grill Mates)
- Reduced sodium Montreal Chicken seasoning
- Garlic powder
- Cumin
- Cinnamon
- Oregano
- Dijon mustard
- Pure maple syrup
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint nonfat milk
- 1 pint 1% buttermilk
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small package blue cheese
- 1 small package feta cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 small wedge Parmesan cheese
- 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan cheese in Zucchini Gnocchi, if desired)
- 1 (8-ounce) package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 small box unsalted butter
Canned and Jarred
Misc. Dry Goods
- 1 small package granulated sugar
- Baking powder
- Baking soda
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- Colored sprinkles (optional, for Breakfast Banana Split)
Non-Food Items
- Bamboo or metal skewers
- Parchment paper
*You can buy gluten free, if desired
