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 23-29)
Shout out to all my football fans out there! (I’m honestly not a huge fan, but I do love a good tailgate!) Whether you’re a college fan on Saturday or watching your favorite NFL team on Sunday, I’ve got the perfect gear. appetizer To please your crew! Check out my Nachos filled with ground turkey, beans and cheese, All about pigs in a blanket or mine The best guacamole recipe for an easy dip to take to an “away game.” Do you have a whole team gathered at your house? Quick Beef Chili This recipe is the perfect way to feed a crowd.
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 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!
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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 (9/23)
B: Protein oatmeal with nuts and banana
I: Egg and tuna salad 2+ cups mixed vegetables
D: Wild mushroom and farro soup with Vegan Caesar Salad*
Total calories: 1,179**
TUESDAY (9/24)
B: Egg, tomato and spring onion sandwich and 1 cup of blackberries
L: LEFTOVERS Wild mushroom and farro soup with Vegan Caesar Salad
D: Skillet Grilled Chicken Enchiladas with Cheese
Total calories: 1,226**
WEDNESDAY (9/25)
B: High Protein Scrambled Enchiladas
L: LEFTOVERS Wild mushroom and farro soup with Vegan Caesar Salad
D: Turkey and pumpkin chili with 1 ounce of avocado and 2 tablespoons of grated cheese
Total calories: 1,124**
THURSDAY (9/26)
B: Protein oatmeal with nuts and banana
L: LEFTOVERS Turkey and pumpkin chili with 1 ounce of avocado and 2 tablespoons of grated cheese
D: One-Pot Orzo with Sausage, Spinach, and Corn
Total calories: 1,172**
FRIDAY (9/27)
B: High Protein Scrambled Enchiladas
L: LEFTOVERS Turkey and pumpkin chili with 1 ounce of avocado and 2 tablespoons of grated cheese
D: Salmon curry with coconut, spinach and chickpeas more than ¾ cup brown rice
Total calories: 1,290**
SATURDAY (9/28)
B: Apple Cinnamon Yogurt Bowls (recipe x 2)
I: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Total calories: 633**
SUNDAY (9/29)
B: Protein Waffles with 1 tablespoon of peanut butter (melted) and ½ sliced banana
L: LEFTOVERS Slow Cooker Chicken and Lentil Soup
D: Salisbury steak with mushroom gravy and Roasted Delicata Squash
Total calories: 1,044**
*Reserve 2 servings of salad, with dressing on the side, for lunch on Tuesday or Wednesday.
**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.
Shopping list
Produce
- 4 medium bananas
- 2 medium lemons
- 1 (6 ounces) blackberries
- 2 medium sweet apples
- 1 small Hass avocado (5 ounces) PLUS 1 large Hass avocado (6 ounces)
- 3 medium heads of garlic
- 1 piece (2 inches) fresh ginger
- 1 medium red bell pepper PLUS 1 large red bell pepper
- 1 large Fresno chile
- 2 large cubanelle peppers
- 1 jalapeño pepper (optional, for roast chicken skillet)
- 1 pound cremini mushrooms sliced
- ½ pound sliced white mushrooms
- 1 small bunch of celery
- 2 medium delicata squash (about 2 pounds total)
- 1 medium bunch of carrots
- 2 medium radishes
- 1 large bunch of chives
- 1 small bunch fresh Italian parsley
- 1 large bunch of fresh cilantro
- 1 medium bunch of fresh cilantro (optional, for sofrito)
- 1 small bunch/container/bunch of fresh sage
- 1 small bunch/container fresh chives
- 3 medium heads of romaine lettuce
- 1 bag (1 pound) baby spinach
- 1 (5 ounce) clamshell bag mixed vegetables
- 1 small container microgreens (optional, for vegan Caesar salad)
- 1 medium ripe tomato
- 1 small red onion
- 1 small yellow onion PLUS 5 medium ones PLUS 1 large one
Meat, poultry and fish
- 1 package (4 ounces) Canadian bacon or bacon
- 1 pound mild Italian chicken sausage
- 1 roast chicken
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 1/3 pounds ground turkey or chicken (90-93% lean)
- 1 pound lean ground turkey
- 1 pound 93% lean ground beef
- 1 ½ pounds (4) salmon fillets with skin
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)
- Pure Maple Syrup
- Regular or light mayonnaise
- Thyme
- Crushed red pepper flakes (optional, for vegan Caesar salad)
- Dijon mustard
- Cumin
- Hot chili powder
- Chili powder
- Marinade seasoning
- Cinnamon or pumpkin pie spice
- Cayenne (optional, for turkey chili)
- Madras curry powder
- Nutmeg
- Turmeric
- Vanilla extract
- Red wine vinegar
- Worcestershire sauce
- Ground mustard
- Paprika
Dairy products and other refrigerated products
- 1 quart liquid egg white
- ½ dozen large eggs
- 1 container (6 ounces) small 4% whole milk curds cottage cheese
- 1 container (32 ounces) nonfat plain yogurt
- 1 small container sour cream
- 1 bag (8 ounces) shredded Mexican cheese blend
- 1 bag (8 ounces) shredded cheddar cheese
- 1 small wedge of fresh Parmesan cheese
- 1 small box of butter
Grain*
- 1 small package all-purpose flour
- 1 small package of instant oatmeal
- 1 small package dried pearled farro
- 1 package dry orzo
- 1 small package dry brown rice (or 3 cups precooked)
- 1 small package of corn tortillas
- 1 small whole grain loaf, sliced
- 1 small sandwich roll (you can substitute the egg sandwich bread for the bread roll)
- 1 package of unseasoned breadcrumbs
Canned and jarred
- 1 package (2.6 ounces) light tuna in water
- 1 small jar of capers
- 1 can (29 ounces) tomato sauce
- 1 can (28 ounces) diced tomatoes
- 1 can (8 ounces) no-salt-added tomato paste
- 1 can (10 ounces) RoTel diced tomatoes
- 1 small can/jar of chipotle chiles in adobo sauce
- 2 cartons (32 ounces) beef broth
- 2 cartons (32 ounces) chicken broth
- 1 carton (32 ounces) low sodium chicken broth
- 1 can (32 ounces) reduced sodium chicken or vegetable broth
- 1 can (15 ounces) low sodium black beans
- 1 can (15 ounces) white beans
- 1 can (15 ounces) chickpeas
- 1 can (14 ounces) pumpkin puree
- 1 can (14 ounces) light coconut milk
- 1 small jar of peanut butter
Frozen
- 1 small package of corn kernels
Miscellaneous dry goods
- 1 box (11 ounces) vanilla liquid protein shake
- 1 pound dried green or brown lentils
- 1 small bottle of Marsala wine
- 1 small package of cocoa powder
- 1 small package of unrefined sugar
- 1 small package walnuts (if you buy them in bulk, you will need about ¾ cup)
- 1 small package raw cashews (if buying in bulk, you’ll need ½ cup)
- 1 small package toasted sliced almonds (if buying in bulk, you’ll need 1/3 cup)
- 1 small package of hemp seeds (if you buy them in bulk, you will need 2 tablespoons)
- 1 small package golden raisins (if you buy them in bulk, you will need 2 tablespoons)
- 1 package dried porcini mushrooms (you’ll need 1 ounce)
- baking powder
*You can buy it gluten-free, if you wish.
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