Free 7 Day Healthy Meal Plan (Jan 29-Feb 4)
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 (Jan 29-Feb 4)
I am so excited to be going on my first book tour Feb 6-11! Don’t forget to secure your spot with tickets (required) which includes a signed copy of Skinnytaste Simple!
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!
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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 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!
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 (1/29)
B: High-Protein Scrambled Eggs with Cottage Cheese with Pico de Gallo (½ recipe)
L: Beef Barley Soup*
D: White Bean Scampi with Linguine
Total Calories: 1,117**
TUESDAY (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese with LEFTOVER Pico de Gallo
L: Beef Barley Soup
D: Shrimp Tacos and Navel Orange Salad with Avocado
Total Calories: 1,113**
WEDNESDAY (1/31)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad #
Total Calories: 1,128**
THURSDAY (2/1)
B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: LEFTOVER Crispy Baked Chicken Thighs with Black Beans and Rice and a green salad
Total Calories: 1,128**
FRIDAY (2/2)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Antipasto Salad
D: Pesto Salmon (recipe x 2) with Basic Quinoa and Easy Garlic Broccolini
Total Calories: 1,148**
SATURDAY (2/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Antipasto Salad (recipe x 4)
D: DINNER OUT
Total Calories: 484**
SUNDAY (2/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Sweet Potato Soup with Sausage and Kale with 2 ounces multigrain baguette
D: Crock Pot Pork Roast and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,056**
*Make soup Sunday night, if desired
**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.
#Green salad includes 12 cups mixes greens, 4 scallions. 1 cup each: tomatoes, carrots, cucumbers, chickpeas 1/2 cup light vinaigrette.
Shopping list
Produce
- 5 medium navel oranges
- 3 medium limes
- 1 medium lemon
- 1 medium banana
- 1 (6-ounce) container raspberries
- 1 (6-ounce) container blueberries
- 3 medium heads garlic
- 1 medium shallot
- 2 small jalapenos
- 1 medium PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 large (7-ounce) Hass avocado
- 8 Persian (mini) cucumbers (can sub 2 large English, if desired)
- 1 (8-ounce) package sliced mushrooms
- 1 (5-ounce) package shiitake mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 pound (orange-flesh) sweet potatoes
- 2 medium bunches broccolini
- ½ pound broccoli florets
- 1 medium bunch scallions
- 1 small PLUS 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
- 1 medium bunch culantro (optional, for sofrito in Black Beans and Rice)
- 1 medium bunch Lacinato kale or Swiss chard
- 1 large head romaine lettuce
- 1 (8-ounce) bag PLUS 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag PLUS 1 (1-pound) clamshell/bag mixed greens
- ½ a small head green or purple cabbage (can buy 1 small bag pre-shredded, if desired)
- 2 (1-pound) packages cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 1 small white onion
Meat, Poultry and Fish
- 1 ½ pounds lean beef round stew meat
- 1 pound (24) jumbo peeled and deveined shrimp
- 1 ¼ pounds (4) skin-on salmon fillets
- 8 bone-in skin on chicken thighs
- 1 ½ pounds mild Italian chicken sausage
- 2 pounds lean boneless pork sirloin roast
- 1 large package sliced prosciutto (you need 10 slices)
- 1 package turkey pepperoni
Grains*
- 1 small package dry barley
- 1 package whole wheat linguine (I love Delallo)
- 1 small package corn tortillas (you need 8)
- 1 small package long grain white rice (such as Carolina)
- 1 small package dry quinoa
- 1 small package quick or old fashioned oats
- 1 (8-ounce) multigrain baguette+
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)
- Crushed red pepper flakes
- Bay leaves
- Tajin or Old Bay (for Shrimp Tacos, your choice)
- Mayonnaise
- Sriracha or Louisiana style hot sauce
- Red wine vinegar
- Dijon mustard
- Honey
- Italian dressing
- Adobo seasoning
- Apple cider vinegar
- Garlic powder
- Sazon
- Oregano
- Light vinaigrette dressing (or make your own with ingredients in list)
- Thyme
- Soy sauce*
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 small box unsalted butter (or vegan butter)
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container skim milk
- 1 (6 to 8-ounce) container plain Greek yogurt or sour cream
- 1 small container dairy free heavy cream (optional, for Sweet Potato Soup)
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar creamy peanut butter
- 1 medium jar green or black pitted olives
- 1 small jar pepperoncini
- 1 (16-ounce) jar roasted red peppers
- 1 jar Giardiniera (I use Victoria)
- 1 small jar pesto (or ingredients to make your own)
- 2 (32-ounce) cartons unsalted chicken bone broth
- 1 (14-ounce) can low sodium chicken broth
Misc. Dry Goods
- 1 small package stone-ground polenta (such as Bob’s Red Mill)
- 1 package vegetable or chicken bouillon cubes
- 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chia seeds (if buying from bulk bin, you need 1 teaspoon)
- 1 small bottle dry white wine
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
*You can buy gluten free, if desired
