A free, flexible 7-day weight loss meal plan that includes: breakfast, lunch and dinner Ideas and shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Eating Plan (September 2-8)
Bye summer (how sad), hello Back to schoolAs we move into colder weather and school activities intensify, here are some easy activities Lunch ideas for kids and some meal preparation and slow cooker meals to help have dinner At the table after a long day! I hope all students, young or old, have a great school year!
If you’re not familiar with my meal plans, I’ve been sharing these free, flexible, healthy 7-day meal plans (you can see my previous meal plans). Meal plans here) that are intended to serve as a guide, with Lots of room for maneuver So that you can Add more foodcoffee, drinks, fruits, snacks, dessertwine, etc. or exchange recipes for meals you prefer, you can search recipes per course in the indexDepending on your goals, you should aim to consume at least 1500 calories* per day. There is no one-size-fits-all formula, this will vary depending on your goals, age, weight, etc.
There’s also an organized, accurate shopping list that will make grocery shopping much easier and less stressful. You’ll save money and time. You’ll eat out less often, waste less food, and have everything you need on hand to help you stay on track.
Finally, if you are on Facebook join me Skinnytaste Community on Facebook where everyone is sharing photos of recipes they are making, you can join here. I love all the ideas everyone is sharing! If you would like to subscribe to the email list, you can subscribe here so you don’t miss out on any meal plans.
Skinnytaste’s Ultimate Meal Planner
Get the ultimate meal planner from Skinnytaste! The spiral-bound 52-week meal planner has weekly meal planning grids that you can peel off and place on your fridge if you want, a 12-week meal plan, 30 recipes (15 new), and tear-off grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I included a space for that too. I hope you love it as much as I do!
Buy the Skinnytaste Meal Planner here:
A note on WW points
If you are following Weight WatchersAll recipes here have been updated to reflect the new Weight Watchers Program, with dots shown below the recipe title. ww button In the recipe card it takes you to the Weight Watchers Website where you can see the recipe generator used to determine those points and add them to your day (US only, you must be logged into your account). All of the recipes in the cookbook in the cookbook index They are also updated!
With food prices on the rise, many of us are having to adapt, cut back, or get more creative with our meals. One of the BEST ways to stick to a budget and maintain healthy eating habits is to MEAL PLAN. You can get more than 5 days worth of meals out of a meal plan. Budget Meal Plans By signing up for Relish+ (Get a 14-day free trial here!)
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Meal plan:
Breakfast and lunch on weekdays are designed for one person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes will last for two nights or for lunch the next day. The shopping list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY* (2/9)
B: Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
I: Italian Shrimp Salad with Summer macaroni salad with tomatoes and zucchini and Spinach and artichoke crostini
D: Asian Grilled Chicken and with Coleslaw and Grilled corn on the cob
Total calories: 1,131**
TUESDAY (3/9)
B: LEFTOVERS Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
I: Pan Bagnat (½ recipe) with an apple
D: Tofu tacos with potatoes and jalapeños and 1 cup Southwestern Black Bean Salad
Total calories: 1,289**
WEDNESDAY (4/9)
B: LEFTOVERS Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
I: Pan Bagnat with an apple
D: Shrimp with cilantro and lemon with Quick Mexican Brown Rice and LEFTOVERS Southwestern Black Bean Salad
Total calories: 1,084**
THURSDAY (5/9)
B: Tasty cottage cheese bowl
I: Pan Bagnat with an apple
D: White Chicken Chili with 2 tablespoons of grated Jack cheese and Cornbread Muffins
Total calories: 1,218**
FRIDAY (6/9)
B: Tasty cottage cheese bowl
L: LEFTOVERS White Chicken Chili with 2 tablespoons of grated Jack cheese and Cornbread Muffins
D: Korean style salmon rice bowl
Total calories: 1,246**
SATURDAY (7/9)
B: Bagel sandwich with egg, bacon and avocado #
I: Buffalo Shrimp Lettuce Wraps and 8 baby carrots with 2 tablespoons Low-fat buttermilk dressing
D: DINNER OUT
Total calories: 665**
SUNDAY (8/9)
B: Breakfast with oatmeal and peanut butter (recipe x 4)
I: Pepperoni Pizza Bites with 8 baby carrots with 2 tablespoons Low-fat buttermilk dressing
D: Juicy grilled pork chops with Sweet Potato Salad
Total calories: 1,291**
*Adjust recipe and food portion sizes if serving a large number of people.
**This is just a guide, women should aim for around 1500 calories per day. Here is a handy calculator to estimate your calorie needs.I’ve left plenty of room for you to add more food, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
#DoubleBagelDoughRecipe for Sunday Lunch.
Shopping list
Produce
- 6 medium bananas (2 very ripe)
- 3 medium apples
- 2 pints dried cranberries
- 1 container (6 ounces) raspberries
- 2 small lemons PLUS 1 medium
- 5 medium limes
- 3 small Hass avocados (5 ounces) PLUS 1 medium (6 ounces)
- 2 medium heads of garlic
- 1 small shallot PLUS 1 medium shallot
- 1 piece (3 inches) fresh ginger
- 1 small zucchini
- 8 medium corn cobs
- 2 medium jalapeños PLUS 3 large ones
- 1 medium red pepper
- 2 small poblano chiles
- 1 ¼ pound (2 medium) sweet potatoes
- 1 medium Russet potato
- 1 small bunch of celery
- 1 small bag of grated carrots
- 1 large bag of baby carrots
- 8 mini cucumbers (persian)
- 1 medium bunch of chives
- 1 small bunch/container chives
- 1 small bunch of Italian parsley
- 1 small bunch of cilantro
- ½ small head of purple cabbage (or 1 small bag previously shredded)
- ½ small head of green cabbage (or 1 small bag previously shredded)
- 1 bag (6 ounces) baby spinach in clamshell packaging
- 1 bag (5 to 6 ounces) baby arugula in clamshell format
- 1 small head of romaine or butter lettuce
- 1 pint dry PLUS 1 pound grape or cherry tomatoes
- 2 medium ripe tomatoes
- 1 medium heirloom tomato
- 2 medium plum tomatoes
- 2 medium red onions
- 2 medium yellow onions
Meat, poultry and fish
- 1 ¼ pounds of jumbo shrimp, cooked and tail removed
- 2 ½ pounds raw large or jumbo shrimp, peeled and deveined
- 1 ¼ pounds (4) skinless salmon fillets
- 1 ½ pounds (8) boneless, skinless chicken breast cutlets
- 1 ½ pounds boneless, skinless chicken breasts or thighs
- 1 ¾ pounds (4) bone-in center-cut pork chops
- 1 package of center-cut bacon
- 1 small package of turkey pepperoni
Condiments and spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a spray bottle) Mixed oil lord)
- Kosher salt (I like it) Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Cinnamon
- Vanilla extract
- Light mayonnaise
- Red wine vinegar
- Dijon mustard
- Oregano
- Garlic powder
- Crushed red pepper flakes
- Toasted sesame seeds
- Reduced sodium soy sauce*
- Teriyaki sauce
- Toasted sesame oil
- White wine vinegar
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- cayenne pepper
- Bay leaves
- gochujang
- Mirin
- Frank’s Hot Sauce
- Onion powder
- White balsamic vinegar
- Apple cider vinegar
- Thyme
- Sage
Dairy products and other refrigerated products
- 1 package of 18 large eggs
- 1 package (14 ounces) extra firm tofu
- 1 container (16 ounces) low-fat cottage cheese (I like good culture)
- 1 container (16 ounces) PLUS 1 container (32 ounces) nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 block (8 ounces) light cream cheese
- 1 container (8 ounces) fat-free sour cream
- 1 small wedge of fresh Parmigiano Reggiano
- 1 bag (8 ounces) shredded part-skim mozzarella cheese
- 1 bag (8 ounces) shredded Monterey Jack cheese
- 1 pint skim milk (or milk of your choice)
- 1 pint low-fat buttermilk
Grain*
- 1 small package unbleached all-purpose flour
- 1 small package of instant or traditional oatmeal
- 1 package (16 ounces) elbow macaroni pasta
- 1 baguette (11 ounces)
- 1 small loaf (about 7 ounces) crusty bread, such as French bread or ciabatta
- 1 large package of corn tortillas
- 1 small package of yellow corn flour
- 1 medium package dry brown rice (or 7 cups precooked)
Canned and jarred
- 1 large jar mixed pitted Italian olives
- 1 can (14 ounces) artichoke hearts in water
- 1 small jar of capers
- 1 small can/jar of anchovy fillets in oil (optional, for Pan Bagnat)
- 1 can (5 ounces) tuna in water
- 1 can (4 ounces) or tube (4.5 ounces) tomato paste
- 1 small jar marinara sauce or pizza sauce
- 1 small jar of sauce
- 1 carton (32 ounces) low sodium chicken broth
- 1 can (15.5 ounces) black beans
- 1 can (15 ounces) large navy or white beans
- 1 small jar creamy peanut butter
Miscellaneous dry goods
- baking powder
- 1 small package walnut or pecan halves (if buying in bulk, you’ll need ¼ cup)
- 1 small package roasted, shelled pistachios (if buying in bulk, you’ll need 2 tablespoons)
- 1 small package of almonds (if you buy them in bulk, you will need ¼ cup)
- 1 small package chia seeds (if you buy them in bulk, you will need about 1 ½ tablespoon)
- 1 small package granulated sugar
*You can buy it gluten-free, if you wish.
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