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 (June 24-30)
Let’s talk about drinks that help us stay cool in this crazy summer heat, (which has only just begun!) First of all, always make sure you drink enough water daily and stay hydrated! Have a great start to your day with a nutritious Green Monster Smoothie or this Triple Berry Smoothie. Need a cooling pick me up during the day- try this refreshing Chia Watermelon Fresca. Then watch the sunset while sipping on this Skinny Cuban Mojito or my Zero-Proof Jalapeño Paloma for the perfect end to your day. Enjoy!
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:
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!
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 Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend:
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 (6/24)
B: High Protein Zucchini Omelet for One
L: Air Fryer Chicken Breast with 1 cup White Bean Caprese Salad
D:Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) with ½ cup shelled edamame
Total Calories: 1,251*
TUESDAY (6/25)
B: High Protein Zucchini Omelet for One
L: Air Fryer Chicken Breast with 1 cup White Bean Caprese Salad
D:Shrimp Fajitas with Best Guacamole
Total Calories: 1,154*
WEDNESDAY (6/26)
B: Protein Chia Seed Cereal
L: Air Fryer Chicken Breast with 1 cup White Bean Caprese Salad
D:Turkey Stuffed Zucchini and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,142*
THURSDAY (6/27)
B: Peach Pie Cottage Cheese Bowls
L: Air Fryer Chicken Breast with 1 cup White Bean Caprese Salad
D: Soy Marinated Flank Steak and Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,239*
FRIDAY (6/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Soy Marinated Flank Steak and Grilled Vegetable Orzo Pasta Salad
D: Air Fryer Salmon with Maple Soy Glaze over 1 ½ cup Asian Edamame Fried Rice
Total Calories: 1,413*
SATURDAY (6/29)
B: Breakfast Strata with Sausage and Mushrooms and a plum
L: Turkey Club (recipe x 4) with ½ a sliced bell pepper
D: DINNER OUT
Total Calories: 680*
SUNDAY (6/30)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms and a peach
L: Tuna Egg Salad (recipe x 4) over 2 cups mixed greens
D:Cheesy Stuffed Chicken Breast with Zucchini (recipe x 2) and String Beans with Garlic and Oil
Total Calories: 1,213*
*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
- 4 medium plums
- 6 medium peaches
- 2 (6-ounce) containers fresh berries (your choice)
- 2 medium limes
- 1 medium lemon
- 2 large heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 2 small PLUS 3 medium red bell peppers
- 1 medium yellow bell peppers
- 4 pounds zucchini
- 4 medium (6-ounce) Hass avocados
- 1 pound fresh green beans
- 2 (12-ounce) packages riced cauliflower
- 2 medium carrots (or 1 small bag pre-shredded)
- 2 large bunches scallions
- 3 ounces sliced mushrooms
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (1-pound) bag/clamshell mixed greens
- 1 small head Iceberg lettuce
- 1 (1-pound) container cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 2 small PLUS 2 medium red onions
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 3 pounds (8) boneless, skinless chicken breasts
- 1 1/3 pounds 93% lean ground turkey
- ¾ pound turkey or chicken breakfast sausage
- ¾ pound thin sliced deli turkey breast (I like Boar’s Head)
- 1 package center-cut bacon
- 1 ½ pounds peeled and deveined shrimp
- 1 ½ pounds (4) skinless wild salmon fillets
- 2 pounds flank steak
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
- Dried parsley
- Smoked paprika
- Paprika
- Italian seasoning
- Cayenne pepper
- Balsamic glaze
- Reduced sodium soy sauce*
- Curry powder
- Sriracha sauce
- Chipotle chili powder
- Cinnamon
- Honey
- Crushed red pepper flakes
- Rice vinegar
- Red wine vinegar
- Pure maple syrup
- Sesame oil
- Regular or light mayonnaise
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 quart liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 small box butter
- 1 (8-ounce) block reduced fat cream cheese
- 1 pint nonfat milk
- 1 (8-ounce) container almond milk or milk of your choice
- 1 (8-ounce) bag shredded reduced fat shredded cheddar cheese
- 1 (8-ounce) block or bag shredded sharp cheddar cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 medium wedge fresh Parmesan cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
Grains*
- 1 package corn or taco size low carb tortillas (such as La Tortilla Factory Whole Wheat Low Carb)
- 1 package dry orzo pasta
- 1 package whole wheat seasoned breadcrumbs
- 1 package dry brown rice (or 3 cups pre-cooked)
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 (8-ounce) loaf wheat ciabatta or sour dough bread
Canned and Jarred
- 1 (15-ounce) can Great Northern or white kidney beans
- 1 (14-ounce) can hearts of palm
- 1 (14-ounce) can chicken broth
- 2 (5-ounce) cans light tuna in water
- 1 small jar smooth peanut butter
Frozen
- 1 large package shelled edamame (you need 3 cups)
Misc. Dry Goods
- 1 small package peanuts (if buying from bulk bin, you need ¼ cup)
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small bottle white wine
- 1 small package brown sugar
- 1 small package vanilla protein powder
Non-Food Items
*You can buy gluten free, if desired
