Free 7 Day Healthy Meal Plan (Sept 11-17)
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 (Sept 11-17)
Thank you to everyone who has preordered my new cookbook Skinnytaste Simple, which has delicious, healthy recipes with 7 ingredients or less! I am so excited to announce that I’ll be signing cookbooks at Williams Sonoma in Short Hills NJ, Monday, September 18 6 pm, get your tickets here: https://skinnytastebooktour.squadup.com/
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 (9/11)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry Avocado Salad with Citrus Dressing
D: Pasta with Creamy Zucchini Sauce and Summer Tomato Salad
Total Calories: 1,103*
TUESDAY (9/12)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup diced pineapple
L: Grilled Chicken, Strawberry Avocado Salad with Citrus Dressing
D: Barbacoa Beef tacos with 2 corn tortillas, Pico de Gallo Salsa and 2 ounces avocado
Total Calories: 1,021*
WEDNESDAY (9/13)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice and Corn Salsa
Total Calories: 1,037*
THURSDAY (9/14)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: Sheet Pan Turkey Meatloaf and Broccoli and Paprika Smashed Potatoes
Total Calories: 1,103*
FRIDAY (9/15)
B: Cinnamon-Raisin Overnight Oats
L: Rainbow Quinoa Salad with Lemon Dressing
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Skillet Mexican Zucchini
Total Calories: 1,232*
SATURDAY (9/16)
B: Berry Cottage Cheese Breakfast Bowls (recipe x 4)
L: Spicy California Shrimp Stack with 1 cup (in pod) edamame
D: DINNER OUT
Total Calories: 586*
SUNDAY (9/17)
B: Huevos Rancheros (recipe x 2)
L: Cheeseburger Salad
D: Grilled Chicken Sandwich and Creamy Cucumber Salad
Total Calories: 1,191*
*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.
Shopping List
Produce
- 1 small pineapple
- 2 medium pears (any variety)
- 1 medium navel orange
- 4 medium lemons
- 8 medium limes
- 1 small banana
- 1 medium mango
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh blueberries
- 1 (6-ounce) container fresh raspberries
- 2 small (5-ounce) PLUS 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 small shallot
- 4 small jalapenos
- 1 large red bell pepper
- 1 medium yellow bell pepper
- 1 small PLUS 2 medium cucumbers
- 2 Persian (mini) cucumbers (can sub a small English cucumber, if desired)
- 2 ½ pounds zucchini
- 3 medium ears of corn
- ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
- 1 ¾ pound broccoli florets
- 1 pound baby gold potatoes
- 4 medium carrots (or 1 small bag pre-shredded)
- ½ small head red cabbage (or 1 small bag pre-shredded, if desired)
- ½ small head green cabbage (or 1 small bag pre-shredded, if desired)
- 1 medium head Romaine lettuce
- 1 medium head butter or Bibb lettuce
- 1 medium bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens Shrimp Stack, if desired)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Smashed Potatoes, if desired)
- 6 large heirloom or beef steak tomatoes
- 1 medium plum tomato
- 2 small PLUS 8 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium red onion
- 1 small white onion
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package uncured turkey bacon (I like Applegate)
- 2 pounds boneless, skinless chicken breasts
- 1 ¼ pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 3 pounds beef eye or round or bottom round roast
- ½ pound cooked peeled shrimp
- 1 ½ pounds (4) skin-on wild salmon fillets
Grains*
- 1 large package (6-inch) corn tortillas (you need 16)
- 1 package small whole wheat hamburger buns
- 1 small container quick cooking oats
- 1 small bag dry quinoa (or 4 cups pre-cooked)
- 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
- 1 small package extra-long grain white or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice, if desired)
- 1 (16-ounce) package short pasta, such as cavatappi, fusilli or rigatoni
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)
- Garlic powder
- Onion powder
- Seasoning salt or adobo
- Cumin
- Oregano
- Ground cloves
- Bay leaves
- Ketchup
- Yellow mustard
- Dijon mustard
- Red wine vinegar
- Thyme
- Worcestershire sauce
- Paprika
- Smoked paprika
- Cayenne pepper
- Cinnamon
- Tajin classic or chili-lime seasoning
- Honey or maple syrup (optional, for Berry Cottage Cheese Bowls)
- Furikake or sesame seeds
- Reduced sodium soy sauce*
- Regular or light mayonnaise
- Sriracha sauce
- Seasoned rice vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk plain Greek yogurt
- 1 medium package cotija cheese or queso blanco
- 1 (8-ounce) package shredded regular or reduced fat cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
Canned and Jarred
- 1 (4-ounce) can diced green chiles
- 1 large jar dill pickle spears
- 1 large jar dill pickle chips
- 1 small jar pickled jalapenos
- 1 (14.5-ounce) can chicken or vegetable broth
- 1 small can or jar chipotle peppers in adobo sauce
Frozen
- 1 large bag (in pod) edamame
Misc. Dry Goods
- 1 small package raw slivered almonds (if buying from bulk bin, you need about ¾ cup)
- 1 small package ground flax seeds (if buying from bulk bin, you need about 1 tablespoon)
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chopped walnuts (if buying from bulk bin, you need 1 tablespoon)
- Monk fruit sweetener, stevia or your favorite sweetener
Non-Food Items
*You can buy gluten free, if desired
