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 (March 31-April 6)
As winter (finally) fades away, I find myself craving the vibrant colors of spring! There’s something about the bright hues that instantly lift my mood, and my latest recipes help make that happen! The Beet Hummus, Green Smoothie, and Charred Sugar Snap Peas are bursting with color and flavor, reminding me of all the fresh spring veggies that are just around the corner. What do you love most about spring? For me, it’s definitely the explosion of color and the fresh produce that comes with it!
Just a reminder that I recently launched my brand-new (free) Skinnytaste community and I’m excited to invite you to join us! It’s a place for you to connect with other home cooks, share recipes, get sneak peak recipes, participate in challenges, and so much more to come! I can’t wait to meet all of you!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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!
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:
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!)
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 (3/31)
B: Berry Cottage Cheese Breakfast Bowl
L: Pan Bagnat (½ recipe) and an apple
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with 1 cup whole wheat orzo
Total Calories: 1,181*
TUESDAY (4/1)
B: Green Smoothie
L: Pan Bagnat and an apple
D: Turkey Enchilada Stuffed Poblanos Rellenos with Chipotle’s Cilantro Lime Rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,177*
WEDNESDAY (4/2)
B: Berry Cottage Cheese Breakfast Bowl
L: Pan Bagnat and an apple
D: Chicken Pasta Primavera
Total Calories: 1,004*
THURSDAY (4/3)
B: Green Smoothie
L: LEFTOVER Chicken Pasta Primavera
D: Lomo Saltado (recipe x 2) with 2 ounces avocado
Total Calories: 1,021*
FRIDAY (4/4)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Chicken Pasta Primavera
D: Slow Roasted Salmon with ¾ cup brown rice** and Charred Sugar Snap Peas
Total Calories: 1,123*
SATURDAY (4/5)
B: Asparagus and Swiss Cheese Frittata
L: Italian Sub Salad
D: DINNER OUT
Total Calories: 541*
SUNDAY (4/6)
B: Babka-Inspired Bagels with 2 tablespoons whipped cream cheese and an orange
L: Spicy California Shrimp Stack with 1 cup steamed edamame
D: Crock Pot Italian Sloppy Joes with Parmesan Brussels Sprouts
Total Calories: 1,160*
*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.
**Make an extra 1 ⅓ cup rice for lunch Sunday, if desired.
*Google doc
Shopping list
Produce
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (12-ounce) container fresh strawberries
- 2 small ripe bananas
- 4 medium oranges
- 3 medium apples
- 2 medium lemons
- 2 medium limes
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 small cucumber
- 1 small English cucumber
- 2 small heads garlic
- 1 medium shallot
- 2 large jalapenos
- 4 large poblano chilies
- 1 small PLUS 1 medium red bell pepper
- 1 small PLUS 1 medium yellow bell pepper
- 1 pound asparagus
- 1 pound (2 bunches) broccolini
- 1 pound Brussels sprouts
- 1 pound sugar snap peas
- ¾ pound (2 medium) Russet or Yukon Gold potatoes
- 2 medium leeks
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/package fresh basil
- 1 large bunch fresh cilantro
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 large head Romaine or Iceberg lettuce
- 5 medium vine-ripened tomatoes
- 1 pound heirloom cherry tomatoes
- 2 small PLUS 2 medium red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 6 ounces sliced deli turkey
- 1 small package sliced genoa salami (if buying from deli counter, you need 2 ounces)
- 1 small package Capicola (if buying from deli counter, you need 2 ounces)
- 1 package turkey pepperoni
- ½ pound cooked peeled, deveined tail-off shrimp
- ¾ pound 93% lean ground turkey
- 1 pound sweet Italian chicken or turkey sausage
- 1 pound boneless, skinless chicken breasts
- 1 pound lean beef sirloin
- 1 (2-pound) whole, skin-on wild salmon fillet
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)
- Honey or maple syrup (optional, for Cottage Cheese Bowls)
- Ground cinnamon
- Red wine vinegar
- Dijon mustard
- Italian seasoning
- Rice vinegar
- Furikake or sesame seeds
- Reduced sodium soy sauce*
- Sriracha sauce
- Mayonnaise
- Crushed red pepper flakes (optional, for Sheet Pan Baked Feta)
- Cumin
- Oregano
- Bay leaves
- Cajun seasoning
- Garlic powder
- Apple cider vinegar
- Mexican hot chili powder
- Dried rosemary
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small tub whipped cream cheese
- 1 (8-ounce) box reduced fat cream cheese (Philadelphia)
- 1 small tub light sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 pint unsweetened vanilla almond milk or milk of your choice
- 1 (8-ounce) container nonfat milk
- 1 small box butter
- 1 (8-ounce) block feta cheese
- 1 small package crumbled feta
- 1 (8-ounce) package shredded part-skim mozzarella and provolone cheese
- 1 (8-ounce) package shredded Colby-Jack cheese
- 1 small bag or block shredded part-skim Swiss cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Frittata and Chicken Pasta, if desired)
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package unbleached all-purpose or whole wheat flour
- 2 (8-ounce) crusty loaves of bread such as French or Italian
- 1 package dry whole wheat orzo pasta
- 1 package bow tie pasta
- 1 small package dry extra long grain rice
- 1 small package dry brown rice (of 4 1/3 cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter or PB2
- 1 (5-ounce) jar tuna in water
- 1 small can/jar anchovy filets in oil
- 1 small jar pitted black and green olives
- 1 small jar capers
- 1 small jar pickled pepperoncini or banana peppers
- 1 (14-ounce) can artichoke hearts
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (29-ounce) can tomato sauce
- 1 (14-ounce) can crushed tomatoes
- 1 (32-ounce) carton reduced or low sodium chicken broth
Frozen
- 1 large bag (in-pod) edamame
- 1 small package peas
Misc. Dry Goods
- 1 small package slivered almonds (if buying from bulk bin, you need 6 tablespoons)
- 1 small package granulated sugar
- 1 package mini semi-sweet chocolate chips
- Baking powder
*You can buy gluten free, if desired
