Posted November 26, 2022 To Gina
7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and links to the WW recipe builder for personal points.
7 days healthy meal plan
Hope everyone enjoyed their vacation weekend! I always cherish the time I spend with my family. I am so grateful for my family! Don’t stress if you have some plans this weekend! It’s okay to indulge once in a while. Just readjust and keep going!
With food prices skyrocketing, many of us have to adjust, scale back, and/or get more creative with our diets. One of the best ways is the MEAL PLAN. Get an extra 5 days of budget-friendly meal plans when you sign up for Relish+ (get your 14-day free trial here!)
The ultimate skinny-taste meal planner
Also, the Skinnytaste Ultimate Meal Planner is now available. The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Purchase the meal planner here:
WWIndividual Point Notes:
We no longer offer points as the points are different for the new Weight Watchers plans, but we do provide a link. WWIndividual Points Recipe builder for all your recipes.look for orange button WW’s personal points are written on the recipe card. Clicking on it will take you to the Weight Watchers website where you can see your WW points and add them to his day (US only; you must be logged into your account). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare For you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook Join my Skinnytaste Facebook community where people share photos of the recipes they’re making. You can join here. I love all the ideas you guys share! If you would like to join our mailing list, please subscribe here. Never miss a meal plan!
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (11/28)
B: Peanut Butter Protein Oatmeal Cookie*
L: Lemon and Dill Chicken Salad *Half whole wheat pita and 8 baby carrots
D: 2 cups kale and brussels sprouts salad, parmesan and pecan salad, papa’s creamy cauliflower soup
Total Calories: 1,024**
Tuesday (11/29)
B: Leftover peanut butter protein oatmeal cookies
L: Leftover chicken salad with lemon and dill, 1/2 whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos and Instant Pot Black Beans
Total Calories: 1,107**
Wednesday (11/30)
B: Leftover peanut butter protein oatmeal cookies
L: Leftover chicken salad with lemon and dill, 1/2 whole wheat pita and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans
Total Calories: 1,107**
Thursday (12/1)
B: Pumpkin Pie Overnight Oats
L: protein egg and quinoa salad jar
D: Fried chicken with garlic ginger and ½ cup brown rice
Total Calories: 1,190**
Friday (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jar
D: Grilled Salmon with Garlic Mashed Potatoes and Green Beans with Parmesan Herb, Garlic and Oil
Total Calories: 1151**
Saturday (12/3)
B: Sausage, cheese and vegetable breakfast casserole
L: Tuna poke salad (recipe x2)
D: Eating out
Total Calories: 634**
Sunday (12/4)
B: leftover sausage, cheese and vegetable breakfast casserole
L: Baked potato soup with 2 oz multigrain baguette
D: Stuffed Butternut Squash, Wild Rice and Sausage, Green Salad #
Total Calories: 982**
* Prepare breakfast Monday to Wednesday and lunch on Sunday evening as needed.
**This is only a guideline, women should aim for approximately 1500 calories per day.Click here for a convenient calculator
your calorie needs. coffee, drinks, fruits,
Snacks, desserts, wine, etc.
# Green Salad contains 12 cups mixed greens, 4 scallions, 1 cup each of tomatoes, cucumbers, carrots and chickpeas
with ½ cup light vinaigrette. Set aside half of the salad, with dressing, for Tuesday’s dinner.
*Google Docs
Shopping list
production
- 3 medium, very ripe bananas
- 2 medium lemons
- 1 medium (6 oz) and 1 large (7 oz) hass avocado
- 5 Persian cucumbers (you can substitute 2 medium-sized cucumbers if you prefer)
- 1/2 pound Brussels sprouts (or 4 cups pre-chopped)
- 1 small cauliflower and 1 medium cauliflower
- 1/2 pound broccoli florets
- 2 pounds of Yukon Gold potatoes
- 2 medium russet potatoes
- 10 ounces sliced shiitake mushrooms
- 1 small red bell pepper
- 1 small poblano pepper
- 1 pound green beans
- 1 large (2 lb) butternut squash
- 1 pound of baby bok choy
- 2 large cloves of garlic
- 1 (1 inch) piece ginger
- 1 medium shallot
- 1 baby carrot bag
- 1 (5 oz) bag/clamshell baby kale
- 1 (1 lb) bag/baby arugula in clamshells
- 1 (5 oz) bag/clamshell baby spinach
- 1 small head of romaine lettuce
- 1 bunch of Racinato kale
- 2 medium bunches of green onions
- 1 small container bunch of chives
- 1 small container/bundle of fresh dill
- 1 small container/bundle of fresh basil
- 1 bunch of small container of fresh thyme
- 1 bunch of fresh Thai basil in a medium container
- 1 bunch of fresh Italian parsley
- 1 pint cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium red onion
- 1 white onion
- two small yellow onions
meat, poultry, fish
- 1 rotisserie chicken
- 1 1/2 pounds thinly sliced boneless skinless chicken breast cutlets
- 1 pound sweet Italian chicken sausage
- 1 pack of center-cut bacon
- 2 pounds 93% lean ground beef
- 1 skin-on fillet of salmon (2 lbs.)
- 1 lb sushi tuna
Cereals*
- 1 pack of quick oats
- 1 crispy corn taco shell (16 needed)
- 1 whole wheat pita packet
- 1 (8 oz) multigrain baguette
- Unbleached all-purpose flour 1 sachet
- 1 packet of dried quinoa (or 1/2 cup cooked)
- 1 dry brown rice (or 2 cups cooked)
- Dried wild rice 1 small pack
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive Oil Spray (or get Mist Oil Mist)
- Kosher salt (I like Diamond Crystal)
- pepper grinder (or raw pepper)
- ground cinnamon
- vanilla extract
- pumpkin pie spice
- apple cider vinegar
- dijon mustard
- pure maple syrup
- cumin
- Chili powder
- paprika
- smoked paprika
- coriander
- oregano
- bay leaves
- green tabasco
- Sriracha sauce
- Reduced salt soy sauce*
- chili paste
- toasted sesame oil
- light mayonnaise
- rice vinegar
- sake
- wasabi paste
- Furikake (I like Eden Shake)
- Light vinaigrette dressing (or make your own with ingredients on the list)
Dairy products and other refrigerated products
- 1 (18 pack) large egg
- 1 small box of salted or whipped butter
- 1 package of cooked lentils (you can buy dried lentils) [green or brown] (If you want, you can cook it yourself)
- 1 large wedge of fresh Parmesan cheese
- 1 pint of skim milk
- 1 pint 1% reduced-fat milk
- 1 small tab light sour cream
- 1 (8 oz.) bag of reduced-fat shredded sharp cheese
- 1 (8-ounce) bag shredded cheddar cheese (1 cup reduced-fat cheddar can be added to tacos if desired)
- 1 bag (8 ounces) shredded mozzarella cheese
- Whipping cream or dairy-free whipping cream (optional, for topping overnight oats)
canned and bottled
- 1 small bottle of pumpkin butter (or ingredients to make your own)
- 1 small bottle of peanut butter
- 1 (32 oz) carton low sodium chicken broth
- 1 (32 oz) carton reduced-sodium chicken broth
- 1 (32 oz) carton chicken soup
- 1 can (15 ounces) chickpeas
- 1 (12 oz) jar of roasted red bell peppers
- 1 (8 oz) can of tomato sauce
frozen
- 1 sachet of shelled edamame
Other dry matter
- cornstarch
- 1 vanilla protein powder (I like Orgain)
- 1 packet of sugar-free chocolate chips (such as Lillies)
- 1 small package of chia seeds (you’ll need 2 teaspoons if buying from a bulk bin)
- 1 granulated sugar (or sugar substitute such as monk fruit)
- 1 (1-pound) pack of dried black beans
- 1 small packet of fruit juice, sweetened dried cranberries (1/4 cup required if purchased from bulk bin)
- 1 medium package pecans or walnut halves (you’ll need about 3/4 cup if buying from a bulk bin)
- 1 dry roasted peanut (1/3 cup required if buying from bulk bin)
*Gluten-free available for purchase if desired
