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 (Dec 2-8)
I hope everyone enjoyed their Thanksgiving and was able to spend time with friends and loved ones! I hope you were able to find a moment of calm admist the chaos of cooking and traveling and count your blessing, I am thankful I was!
If you ended up with too much food- have no fear- Thanksgiving leftover recipes are here! This Leftover Turkey Noodle Soup is sure to be a crowd pleaser and a warm welcome on chilly evenings, and this Leftover Turkey Harvest Cobb Salad is perfect to keep me on the lighter side.
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!)
My 5 Favorite Black Friday Deals
Check out my 5 favorite deals and sales happening this weekend, and see all my Black Friday deals picks!
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 (12/2)
B: Tropical Chia Pudding Breakfast Bowl
L: Classic Chicken Salad (½ recipe) on 1 slice sourdough bread and an apple
D: Spaghetti with Butternut Leek Parmesan Sauce with ¼ Vegan Caesar Salad
Total Calories: 1,050*
TUESDAY (12/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Classic Chicken Salad on 1 slice sourdough bread and an apple
D: Shrimp Tacos with Quick Mexican Brown Rice and Best Guacamole (½ recipe)
Total Calories: 1,180*
WEDNESDAY (12/4)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Classic Chicken Salad on 1 slice sourdough bread and an apple
D: Slow Cooker Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,169*
THURSDAY (12/5)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Leftover Slow Cooker Beef Stew
D: The Best Turkey Meatloaf with Garlic Mashed Potatoes and Easy Broccolini
Total Calories: 1,212*
FRIDAY (12/6)
B: Huevos Pericos (½ recipe) with 1 slice sourdough bread and an orange
L: Leftover Slow Cooker Beef Stew
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,091*
SATURDAY (12/7)
B: Instant Pot Steel Cut Oats
L: Broccoli Cheddar Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 607*
SUNDAY (12/8)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Loaded Nachos with Ground Turkey, Beans and Cheese
D: Juicy Oven Baked Chicken Breast with Broccoli and Orzo
Total Calories: 1,051*
*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.
*Google doc
Shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 6 medium bananas
- 3 medium apples
- 1 medium orange
- 4 limes
- 2 medium lemons
- 1 (6-ounce) container raspberries
- 1 pound blueberries
- 2 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 small PLUS 3 medium jalapenos (2 medium are optional, for Nachos and Guacamole)
- 1 (1-inch) piece fresh ginger
- 2 medium radishes
- 1 large package mini sweet rainbow peppers
- 3 pounds broccoli florets
- 2 medium bunches broccolini
- 1 (1-pound) butternut squash
- 1 medium bunch carrots
- 1 small bunch celery
- 2 ½ pounds (5 medium) Yukon Gold potatoes
- 1 (4-ounce) package white mushrooms
- 1 small bunch scallions
- 1 large leek
- 1 small package microgreens (optional, for Vegan Caesar)
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Vegan Caesar, if desired)
- 1 small bag shredded red or green cabbage
- 3 small heads romaine lettuce
- 1 small container pico de gallo (or ingredients to make your own)
- 1 large vine-ripened tomato
- 2 medium plum tomatoes (plus 1 [optional] for Guacamole)
- 1 small red onion
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken breast
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 2 pounds 99% lean ground turkey
- 1 pound jumbo peeled and deveined shrimp
- 1 pound (4) wild salmon fillets
- 1 (3-pound) boneless chuck roast
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)
- Cinnamon sticks
- Ground cinnamon
- Pure maple syrup or honey
- Dijon mustard
- Seasoned salt
- Cumin
- Garlic powder
- Crushed red pepper flakes (optional, for Vegan Caesar and Broccolini)
- Tajin or Old Bay (your choice, for Shrimp Tacos)
- Regular or light mayonnaise
- Sriracha or Louisiana style hot sauce
- Smoked paprika
- Paprika
- Cayenne pepper
- Bay leaves
- Ketchup
- Worcestershire sauce
- Marjoram
- Sesame oil
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Toasted sesame seeds
- Dried parsley
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 quart skim milk
- 1 (8-ounce) container unsweetened vanilla almond milk (can sub 1 cup skim milk in Chia
- Pudding, if desired)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small box butter
- 1 (8-ounce) bag shredded or block sharp cheddar cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 small package dry brown rice (or 7 cups pre-cooked)
- 1 small package quick or old fashioned oats (can sub steel cut oats in Oatmeal Bowls, if desired)
- 1 small package steel cup oats
- 1 small loaf sliced sourdough bread
- 2 (8-ounce) multigrain baguettes
- 1 small bag baked tortilla chips (buy a large package of corn tortillas and make your own)
- 1 small package corn tortillas (you need 8)
- 1 package seasoned panko breadcrumbs
- 1 package seasoned whole wheat breadcrumbs
- 1 (16-ounce) package spaghetti
- 1 (16-ounce) package orzo pasta
- 1 small package all-purpose flour
Canned and Jarred
- 1 small jar creamy peanut butter
- 1 jar spicy black bean dip (such as Desert Pepper Trading Co or Trader Joe’s)
- 1 small jar capers
- 1 (8-ounce) can tomato paste
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton reduced sodium chicken broth
Frozen
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
- 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 small package almonds (if buying from bulk bin, you need about 2 ½ tablespoons)
- 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
- 1 small package brown sugar
- Monk fruit sweetener or sweetener of your choice (can use maple syrup or honey in Chia Pudding, if desired)
*You can buy gluten free, if desired
