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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Fish Florentine has been such a huge hit, I added it back on this weeks 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 previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! 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 Weight Watcher Freestyle Points 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’splentyof wiggle room for co*cktails, 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 (2/25)
B: Loaded Baked Omelet Muffins* (2) and a banana (0)
L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki *(0)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) a green salad* (0) with 2 tbsp light Italian
dressing (2)
Totals: Freestyle™ SP 15, Calories 921**
TUESDAY (2/26)
B: Loaded Baked Omelet Muffins (2) and a pear (0)
L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki (0)
D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1) and 1
ounce avocado (1)
Totals: Freestyle™ SP 11, Calories 925**
WEDNESDAY (2/27)
B: Loaded Baked Omelet Muffins (2) and a banana (0)
L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
D: LEFTOVER Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1)
and 1 ounce avocado (1)
Totals: Freestyle™ SP 11, Calories 934**
THURSDAY (2/28)
B: Loaded Baked Omelet Muffins (2) and a pear (0)
L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle™ SP 17, Calories 976**
FRIDAY (3/1)
B: 1 cup plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2), and 1
teaspoon honey (1)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Fish Florentine (6)
Totals: Freestyle™ SP 13, Calories 885**
SATURDAY (3/2)
B: Huevos Pericos (2) (recipe x 2) with 1 ounce avocado (1)
L: Spicy California Shrimp Stack (5)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 542**
SUNDAY (3/3)
B: Low Fat Blueberry Scones (7) and an orange (0)
L: Loaded “Nacho” Chicken Tostadas (5)
D: Kale and Potato Soup with Turkey Sausage***(5)
Totals: Freestyle™ SP 17, Calories 809**
*Prep breakfast and lunch for the week Sunday night. Green salad includes 6 cups mixed greens, 2 scallions and ½
cup each: tomatoes, cucumber, carrots
**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.
***Freeze any leftover you/your family won’t eat
Shopping List:
Produce
- 2 medium bananas
- 2 medium pears
- 1 medium apple
- 4 medium oranges
- 1 (8-ounce) container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 4 large portobella mushroom caps
- 1 small jalapeno
- 2 small and 3 large cucumbers
- 2 (10-ounce) bags/clamshells fresh baby spinach
- 3 small and 2 medium avocados
- 3 medium red potatoes
- 1 large head garlic
- 2 medium carrots
- 2 medium bunches scallions
- 2 large bunches Lacinato kale (or 8 cups pre-chopped)
- 1 (2-inch) piece fresh ginger
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro (can sub 2 tablespoons scallions or chives in Tostadas, if desired)
- 1 small lemon
- 1 medium lime
- 1 (10-ounce) bag/clam shell mixed greens
- 1 small and 2 medium red bell pepper
- 3 medium and 2 large vine ripened tomatoes
- 1 small white onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 small package center-cut bacon (can buy a few extra ounces of sausage to sub in Omelet muffins, if desired)
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 1/3 pounds 99% lean ground turkey
- 1 pound 93% lean ground beef
- 14 ounces Italian chicken or turkey sausage
- ½ pound cooked shrimp (or ¾ pound raw)
- 1 ¼ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)
Grains*
- 1 small whole grain roll
- 1 small package all-purpose flour
- 1 small package tostada shells
- 1 large bag dry medium or short grain brown rice (or 6 1/3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cumin
- Garlic powder
- Mild Harissa sauce (I like Mina)
- Light Italian dressing (or make your own with ingredients in list)
- Low sodium taco seasoning
- Reduced sodium soy sauce*
- Crushed red pepper flakes
- Gochujang
- Sesame seeds
- Sesame oil
- Light or regular mayonnaise (I like Sir Kensington’s)
- Adobo seasoning salt (can sub kosher salt in Huevos Pericos, if desired)
- Unseasoned rice vinegar
- Furikake (such as Eden Shake, or you can sub sesame seeds in Shrimp Stack, if desired)
- Sriracha sauce
- Honey
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
- 1 small wedge Parmesan cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) bag part-skim shredded mozzarella cheese
- 1 (8-ounce) tub light sour cream
- 1 pint reduced fat buttermilk
- 1 small box butter
- 1 (17.6-ounce) container nonfat plain Greek yogurt (I like fa*ge)
- 1 (8-ounce) box 1/3 less fat cream cheese (I like Philadelphia)
- 1 pint half and half
Frozen
- 1 small box/bag chopped spinach (can sub 3 tablespoons chopped, cooked fresh spinach in Omelet Muffins, if desired)
Canned and Jarred
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (15-ounce) can corn (can sub frozen, if desired)
- 1 (15-ounce) no salt added kidney beans
- 1 (8-ounce) can tomato sauce
- 1 (16-ounce) can fat free refried beans
- 1 small jar marinara sauce
- 1 (15-ounce) can black beans
- 1 (2.25-ounce) can sliced black olives
- 1 (32-ounce) and 1 (48-ounce) carton reduced sodium chicken broth
Misc. Dry Goods
- 1 small box/bag light brown sugar
- 1 small package chopped peanuts
- 1 small box/bag granulated sugar
- Baking soda
- Baking powder
*You can sub gluten-free, if desired
