Free 7-day flexible weight loss meal plan that includes breakfast, lunch, and dinner meal ideas and a shopping list. All recipes include a Weight Watchers and Macro Score.
7-Day Healthy Meal Plan (17-23 April)
Looking for quick lunch ideas? Try a tuna sandwich with avocado or an air-fried salmon sandwich. Want to prepare a meal? Check out the chicken, sriracha honey broccoli and tofu poke bowl. what do you prefer?
With grocery prices on the rise, many of us are having to adjust, cut 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 with a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!)
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! Spiral 52-Week Meal Planner contains weekly meal-planning grids that you can tear off and put in the fridge if you wish, a 12-week meal plan, 30 (15 new recipes), and shredded grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that, too. I hope you love this as much as I do!
Purchase the Skinnytaste Meal Planner here:
A note about WW points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new weight control program, With points displayed under the recipe title. the wet button The recipe card takes you to the Weight Watchers website where you can see the recipe builder used to select those and add them to your day (US only, you must be signed in to your account). All cookbook recipes are also updated in the cookbook index!
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 check out my previous meal plans here) that are meant as a guide, with Great wiggle room for every Add more food, coffee, drinks, fruit, snacks, dessert, wine, etc., or switch recipes with the ones you like best, you can search for recipes by course in the index. Depending on your goals, you should aim for a minimum of 1,500 calories* per day. There is no one size fits all, it will range depending on your goals, age, weight, etc.
There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You’ll eat out less, waste less food and have everything you need on hand to help you stay on track.
Finally, if you use Facebook Join the Skinnytaste community on Facebook where everyone shares pictures of the recipes they make, you can join here. I love all the ideas everyone is sharing! If you’d like to get on our email list, you can sign up here so you never miss a meal plan!
Meal plan:
Breakfast and lunch from Monday to Friday are designed to serve 1 while dinner 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 prepare all the meals on the plan.
Monday (4/17)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Spicy Gochujang Tofu Dishes (Recipe x 2)
Total Calories: 984 *
Tuesday (4/18)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Slow-cooker chicken tacos with cilantro-lime cauliflower rice
Total calories: 1,046*
Wednesday (4/19)
B: Scrambled eggs with cottage cheese (recipe) with 1 ounce avocado and orange
L: Tuna sandwich with avocado and 8 baby carrots
D: Dirty Joe on a whole wheat bun with green salad**
Total Calories: 915 *
Thursday (4/20)
B: Scrambled eggs with cottage cheese (recipe) with 1 ounce avocado and orange
L: LEFTOVER LEFTOVER Sloppy Joe Recipe on a whole wheat bun with a green salad
D: Baked potatoes, sausage and pepper
Total Calories: 965 *
Friday (4/21)
B: green juice bowl
L: Leftover Sloppy Joe on a whole wheat bun with a green salad
D: Gochujang-Glazed Salmon with ½ cup brown rice and wilted spinach with garlic and oil
Total calories: 1,195*
Saturday (4/22)
B: Asparagus frittata with a cup of mixed berries
L: Chicken and lentil soup with wholegrain rolls
D: Dinner outside
Total Calories: 680 *
Sunday (4/23)
B: Banana Nut Protein Oatmeal (Recipe x 4)
L: Leftover chicken and lentil soup with wholegrain rolls
D: I prefer roasted cauliflower in a turkey garlic meatloaf
Total Calories: 1130*
*This is just a guide, women should aim for around 1,500 calories per day. Here’s a useful calculator to estimate your calorie needs. It left some wiggle room to add more food such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**Green Salad includes 9 cups of mixed greens, 3 green onions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons of light vinegar. Set aside two meals (with the sauce on the side) for Thursday/Friday lunch.
* Google docs
Shopping list
Produce
- 7 medium-sized bananas
- 1 (12 ounce) fresh strawberries
- 1 liter of fresh dried blueberries
- 1 (6 ounce) fresh cranberry
- 1 (6 ounce) fresh blackberries
- 2 small mangoes (dice and freeze for 1 cup)
- 3 medium sour cream
- 2 medium oranges (any kind)
- 1 medium (6 ounces) plus 1 large (7 ounces) avocado
- 2 medium sized heads of garlic
- 1 large leek
- One piece (2 inches) of fresh ginger
- 1 small package of alfalfa or broccoli sprouts
- 4 ounces of mushrooms
- 1 pound (3 large) russet or new potatoes
- 2 medium sized heads of cauliflower
- ½ pound of asparagus
- 1 small cucumber
- 1 medium with 1 large red pepper
- 1 small bunch of celery
- 1 small plus 2 large carrots
- 1 bag of small carrots
- 1 small bag of tri-color coleslaw mix
- Small headed purple cabbage (1 cup chopped romaine can be poured into chicken tacos, if desired)
- 2 bunches of medium green onions
- 1 (1 lb.) plus 1 (5 oz) bag / bunch, fresh baby spinach
- 1 (10 ounce) clamshell bag/mixed vegetable mix
- 1 small head of romaine lettuce
- 1 large bunch of fresh coriander
- 1 small bunch/pot of fresh thyme
- 2 medium with 1 large tomato
- 1 small red onion
- 3 small pieces plus 2 medium yellow onions
Meat, poultry and fish
- 1 pound boneless, skinless chicken breast
- ¾ pound boneless, skinless chicken thighs
- 1 1/3 pounds 93% or 99% lean ground turkey
- 1 pound 93% lean ground beef
- 1 pound Italian chicken sausage
- 1 pound (4) wild salmon fillets
legumes*
- 1 small packet of quick oats
- 1 small loaf, sliced whole-grain or sourdough bread
- 1 package whole wheat hamburger bun
- 1 small package of wholegrain rolls
- 1 medium corn tortilla (you need 12)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 package white or whole wheat bread crumbs (I like 4°C)
Seasonings and spices
- Extra virgin olive oil
- canola oil
- cooking spray
- Drizzle olive oil (or get a misto oil leveler)
- kosher salt (I love diamond crystal)
- pepper mill (or fresh peppercorns)
- cinnamon
- Light mayonnaise
- Red wine vinegar
- gochujang
- Low sodium soy sauce*
- Unseasoned rice vinegar
- Toasted sesame oil
- Black sesame seeds
- honey
- Adobo seasoning
- garlic powder
- cumin
- Steak seasoning or seasoned salt
- Worcestershire sauce
- Light vinaigrette (or make your own with the ingredients on the list)
- rosemary (1 teaspoon oregano can be added to roast potatoes, sausage, and peppers, if desired)
- Mirren
- marjoram
- Ground annatto or Spanish paprika
- Maple syrup
- ketchup
- marjoram
Dairy and miscellaneous. refrigerated items
- 1 dozen large eggs
- 1 pint liquid egg white
- 2 packages (14 ounces) very firm tofu
- 1 (6-ounce) container 2% cottage cheese (I like Good Culture)
- 1 package (6 ounces) plain yogurt
- 1 small bottle of non-dairy milk (such as Ripple). Half a cup of any milk you prefer
- smoothie bowl, if desired)
- 1 bottle (8 ounces) unsweetened almond milk
- 1 small packet of butter
- 1 small piece of pecorino romano cheese
- 1 small wedge of Asiago cheese
- 1 small block or package of partially-skimmed Swiss cheese, grated
Canned and jar
- 1 (5-ounce) can albacore can, or light tuna, cubed in water
- 1 small jar light or medium chunky dressing
- 1 (15 ounce) can chickpeas
- 1 (4 ounce) can or (4.5 ounce) can tomato paste
- 1 can (29 ounces) tomato sauce
- 1 jar is better than the chicken stock base
Miscellaneous dry goods
- 1 small package chia seeds (if you’re buying from the trash, you need 1 tablespoon)
- 1 small package pecan halves (if you’re buying from the trash, you need about 2 tablespoons)
- 1 small walnut (if you’re buying from the trash, you need about 1/2 cup)
- 1 small package unsweetened coconut flakes (if you’re buying from the trash, you need 2 tablespoons)
- 1 small packet of granulated sugar
- 1 small packet of monk fruit sweetener or stevia (honey or maple syrup can be added at night
- oats, if desired)
- 1 package (1 pound) dry green lentils
- 4 (11 ounce) cartons vanilla protein shake (I like the original)
*You can purchase gluten-free if desired