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7-day free flexible weight loss meal plan including breakfast, lunch, supper and shopping list. The recipe contains macros and links to the WW Recipe Builder, where you can earn personal points.
7-day healthy eating plan
I hope you all have a great week and enjoy your vacation with your friends and family! It’s been an exciting week for me to have the Skinny Air Flyer Dinner Cookbook on the New York Times bestseller list. Thank you to everyone who bought the book. I hope you enjoy cooking as much as you write a book. And don’t forget to check Relish +. Here you can adjust the serving size of these meal plans for large and small groups. Happy new year!
Ultimate skinny taste meal planner
Also, Skinnytaste Ultimate Meal Planner is now available! The 52-Week Spiral Bound Meal Planner has a weekly meal planning grid that can be taken out and placed in the fridge as needed, a 12-week meal plan, 30 (15 new) recipes, and a tearout grocery list. .. I love starting the week with gratitude, affirmations, and intentions, so I’ve included space for that. I hope you love this as much as I do!
Buy a meal planner here:
Note on WW Personal Points:
Many are asking if you want to include the new WW Personal Points in your recipe. Includes a link to my recipe builder. See the orange button to the print recipe button showing my personal points. Clicking on it will take you to a WW website where you can see your points and add them in a day (US only, you need to log in to your account).
About meal plans
If you are new to my diet plan, I am intended as a guide to these free, 7-day flexible and healthy diet plans (you can see my previous diet plan here). I’m sharing A room that moves in many small steps For you Add food, Coffee, drinks, fruits, snacks, desserts, wine, etc., or if you want to exchange recipes for your favorite meal, you can search for recipes by course in the index. You should aim for about 1500 calories * per day.
There is also an accurate and organized grocery list, making grocery shopping much easier and significantly less stressful. Save money and time. Eat out less often, waste less food, have everything you need, and keep going.
Finally, if you’re using Facebook, you can join the Skinnytaste Facebook community, and if you’re sharing photos of recipes that everyone is creating, you can join here. I love all the ideas that everyone shares! If you want to join the mailing list, you can subscribe here so you won’t miss a meal plan!
detail:
It is designed to serve one meal for breakfast and lunch from Monday to Friday, and one meal for dinner and all meals on Saturday and Sunday for a family of four. Depending on the recipe, there may be enough leftovers for two nights or the next day’s lunch. The grocery list is comprehensive and contains everything you need to make every meal in your plan.
Monday (12/27)
B: Mandarin orange avocado toast egg in a hole
L: Tuna pasta salad with less mayonnaise
D: 3/4 cup brown rice with stir-fried tofu vegetables and soy sauce
Total calories: 1,006 1
Tuesday (12/28)
B: Banana nut protein oats
L: Tuna pasta salad
D: 2 instant pot stewed beef, 2 corn tortillas, 1/4 cup shredded lettuce, pico de gallo (recipe x 2)
Total calories: 1,070 1
Wednesday (12/29)
B: Mandarin orange avocado toast egg in a hole
L: LEFTOVER Instant pot stewed beef, 2 corn tortillas, 1/4 cup shredded lettuce, pico de gallo
D: 1 frying pan of bacon and green beans and 3/4 cup of brown rice 3
Total calories: 1,061 1
Thursday (12/30)
B: Banana nut protein oats
L: LEFTOVER Instant pot stewed beef, 2 corn tortillas, 1/4 cup shredded lettuce, pico de gallo
D: Pepper soup stuffed with 2 ounces of multi-grain baguettes
Total calories: 1,213 1
Friday (12/31)
B: Mandarin orange breakfast BLT
L: Broccoli rapini and sausage stuffed mushrooms, shrimp ceviche cocktail, 10 hot spinach dips
Multigrain pita chip
D: Apricot Slow Cooker Spiral Ham-Chive and Skinny Buttermilk Mashed Potato Dijon Glaze
Roasted green beans with caramelized onions 4
Total calories: 1,194 1
Saturday (1/1)
B: Grilled oatmeal with blueberries and bananas
L: Sausage and broccoli rapini egg rolls and pomegranate, gorgonzola and pecan nuts mixed baby green
D: Black-eyed pea and leftover ham, collard green, cabbage and 2 ounces of multi-grain baguette
Total calories: 1,025 1
Sunday (1/2)
B: Tex-Mex Magus
L: 1 slice of whole wheat bread and apple classic egg salad
D: Dinner out!
Total calories: 715 1
1 This is just a guide and women should aim for about 1500 calories per day.This is a calculator that is useful for quoting
I need your calories. We left plenty of room for wiggles to add food such as coffee, drinks and fruits.
Snacks, desserts, wine and more.
2 Store the remaining meat, tortillas and toppings separately and assemble on the day you eat.Freeze the extras
Meat that you / your family do not eat.
3 Make 3 cups of extra rice for Thursday dinner.
4 If you feed the crowd, adjust the amount of one serving and the amount of ingredients for all dishes accordingly.
* Google Docs
Things to buy
production
- 3 mandarin oranges
- 2 small plus 7 medium limes
- 4 medium (ripe) bananas
- 1 pint of fresh blueberries (freezing up to 1½ cups if needed)
- 4 medium apples (any variety)
- 1 medium pomegranate (or 1 cup of seeds)
- 2 small (5 ounces) plus 1 medium (6 ounces) Hass Avocado
- 2 garlic
- One small plus two large shallots
- 1 (2 inches) ginger
- 3 Medium jalapeno
- 1 small serrano pepper
- 1 small English cucumber
- 2 pounds of green beans
- ½ lb of French Green Beans (If desired, you can sub-sub normal green beans with skillet chicken)
- 1¼ pound (24 medium) baby bella mushrooms
- 2 lbs (6-7 medium) Yukon Gold Potato
- 1 small bundle of celery
- 2 medium red peppers
- 1 small bell pepper
- 1 small bunch of broccolini
- Two large tufts broccoli rabe (rapini)
- 1 Medium Bunch Collard Green
- 1 small-headed cabbage (or pre-chopped 1½ pounds)
- 1 medium head iceberg lettuce (or pre-chopped 3¾ cup)
- 1 (10 oz) bag / clamshell baby arugula
- 1 (5 oz) bag / clamshell mix green
- 1 green onion
- Fresh chives in one small bunch / container
- One large bunch of fresh coriander
- One small bunch of fresh Italian parsley
- 1 fresh thyme in a small bunch / container (1/2 teaspoon dry thyme or 1 teaspoon fresh parsley can be placed in a frying pankin, if desired)
- 1 small bunch / container of fresh oregano (can be dried in mushrooms filled with 1.5 teaspoons if desired)
- 10 medium vine aged tomatoes
- 1 small red onion
- 2 small onions and 3 medium yellow onions
- 2 large bidaria onions
- 1 small green onion
Meat, chicken, fish
- 1 (3 lbs) chuck roast
- 1 lb 95% minced lean meat
- 1 (6-7 lbs) Hickory Smoke Completely Cooked Spiral Cut Ham
- 1 center cut bacon
- 1 lb (2) Boneless, Skinless Chicken Breast
- 2 lbs raw sweet Italian chicken sausage
- 1 pound of large cooked (and peeled) shrimp
Cereals *
- 1 large package of corn tortillas (18 required)
- 1 loaf sliced whole grain bread (I like Dave’s killer bread)
- 2 (8 oz) multi-grain baguette
- 1 package of short pasta (Cavatappi, penne, rotini, etc.)
- 1 medium package of dried brown rice (or 9 cups cooked)
- 1 quick oatmeal in a small package
- 1 piece of plain bread crumbs in a small package
- 1 large bag multi-grain pita tip
Seasonings and spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get mist oil mister)
- Kosher Salt (I like diamond crystals)
- Pepper grinder (or fresh peppercorns)
- Red wine vinegar
- Low-salt soy sauce *
- honey
- sesame oil
- Gum
- Pure maple syrup
- oregano
- cumin
- Laurel leaves
- Ground cinnamon
- Cinnamon stick
- marjoram
- Regular or light mayonnaise
- Crushed red pepper flakes
- Dijon mustard
- Champagne vinegar
- Cayenne pepper (optional, for black-eyed beans with remaining ham)
- paprika
- Vanilla extract
- Hot sauce
Dairy products and other refrigerated products
- 2 dozen big eggs
- 1 (8 oz) Package Shreds-Skim Mozzarella Cheese
- One small package Queso Fresco
- 1 (4 oz) Package Gorgonzola Cheese
- 1 large wedge fresh Parmigiano Reggiano
- 1 (1 lb) Package Extra Farm Tofu
- 1 package egg roll wrapper
- 1 pint of low-fat buttermilk
- 1 (8 oz) container skim milk (or milk of your choice)
- 1 light sour cream in a small tub
- 1 light butter in a small box
- 1 small bottle of pomegranate juice
Canned food and jard
- 1 (5 ounces) can albacore tuna in the water
- One small bottle caper
- 1 bottle / can Chipotle pepper in Adobo
- 2 (15 ounces) canned black-eyed beans
- 1 (14 ounces) can diced tomatoes
- 2 (14.5 oz) can petite diced tomatoes
- 1 (15 oz) canned tomato sauce
- 1 (14.5 oz) canned beef broth
- 1 (14.5 oz) can reduce sodium vegetable stir fry (if desired, you can sub ¼ cup chicken soup with tofu stir fry)
- 1 (48 oz) Carton Reduced Sodium Chicken Broth
- One small jar apricot saves
- 1 marinara sauce (optional, for sausage egg roll dip)
frozen
- 1 (10 oz) package chopped spinach
Other dried fish
- Cornstarch (or arrowroot powder)
- Baking powder
- 1 (11 oz) Bottle Orgain Vanilla Protein Shake
- 1 bottle of refreshing white wine (Sauvignon Blanc, etc.)
- Half a 1 (4 ounce) package of pecan nuts (or walnuts)
* Can be purchased gluten-free as needed
