posted March 12, 2021 by Gina
7 days free, flexible weight loss meal plan including breakfast, Lunch and dinner and a shopping list. All cooking recipe includes calories and an updated WW Smart Score.
7-day healthy meal plan
Why should everyone plan meals?
Meal planning is a great way to organize your meals for the past week. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
Introduction to Meal Plans
If you are new to my meal plan, I have shared these 7 day free, flexible healthy meal plans (you can check out my previous post) eating plan here) means a guide, with plenty of room for you to add more food, coffee, drinks, fruit, snacks, desserts, alcohol, etc. or swap recipes for Meals you like, you can search cooking recipe of course in Table of contents. Aim for about 1500 calories * per day.
There’s also an accurate, organized grocery list that will make grocery shopping easier and much less stressful. Help you save money and time. You’ll eat dinner less often, waste less food, and you’ll have everything you need to get you on track.
Finally, if you’re on Facebook, join Skinnytaste Facebook Community Where people share photos of recipes they’re making, you can join here. I love all of everyone’s shared ideas! If you want to get on email list, you can Sign up here So you never miss a meal plan!
Also, if you don’t have one Skinnytaste Meal PlannerNow would be a great time to have a hold for 2020! There was a print error last year, but now it’s perfect! You can put it here!
DETAILS:
Breakfast and lunch from Monday through Friday are designed to serve 1 person while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. While we truly believe there isn’t one size that fits all meal plans, we did our best to find something that appealed to many people. Everything is Weight Watchers friendly, I’ve included WW Blue SP updated for your convenience, feel free to swap out whatever recipe you want or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all of your planned meals. I’ve even included brand recommendations on products I love and use regularly. Double-check your cabinets for the variety of spices you will notice I use often, so you probably already have plenty of them.
And last, but certainly not least, this meal plan is versatile and practical. Have a lot of Juggling room for cocktails, healthy snacks, desserts and dinners. And if needed, you can move some things around so that it works according to your schedule. Please let me know if you are using these packages, this will help me decide if I should continue sharing them!
MONDAY (March 15)
B: Avocado toast with sun eggs (4B 6G 9P)
L: Taco Salad Meal Prep* (7B 7G 7P)
D: Baby Pasta with Asparagus and Marinara Sauce (9B 9G 9P) with green salad ** (1B 1G 1P)
Total: WW Score 21B 23G 26P, Calories 919 #
Wednesday (March 16)
B: PB + J Yogurt (6B 9G 6P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Easy Healthy Chorizo Turkey (3B 3G 3P) with 2 cornflakes (3B 3G 3P) and Pico de Gallo Salsa (0B 0G 0P) with Instant baked beans (0B 3G 0P)
Total: WW Score 19B 25G 19P, Calories 890 #
Wednesday (March 17)
B: Avocado toast with sun eggs (4B 6G 9P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Crock Pot Corned Beef and Cabbage (8B 8G 6P) and Creamy Cauliflower Mash with Kale (2B 2G 2P) with Whole-wheat Soda Irish Wafers (6B 6G 6P)
Total: WW score 27B 29G 30P, Calories 1,096 #
THURSDAY (March 18)
B: 2 hard-boiled eggs (0B 4G 0P) with 1 cup of grapes (0B 0G 0P)
L: Taco Salad Meal Prep (7B 7G 7P)
D: Barley chicken soup (3B 5G 1P) with 2 ounce whole baguette (3B 3G 3P)
Total: WW score 13B 19G 11P, Calories 953 #
FRIDAY (March 19)
B: PB + J Yogurt (6B 9G 6P)
L: Bread with tomato egg and scallion (4B 6G 4P) and one apple (0B 0G 0P)
D: Salmon, radish and Arugula salad with pistachio and pomegranate (formula x 2) (8B 11G 8P)
Total: WW Score 18B 26G 18P, Calories 1,002 #
SATURDAY (March 20)
B: Minced asparagus-Pancetta (4B 6G 2P)
L: Zesty lobster and Avocado salad (2B 4G 2P)
D: ORDER INTO!
Total: WW score 6B 10G 4P, Calories 414 #
SUNDAY (3/21)
B: Grilled oatmeal with blueberries and bananas (6B 6G 4P)
L: Irish sweet potato Nachos (10B 12G 5P)
D: General Tso’s Chicken (5B 7G 5P) with ¾ cup brown rice (5B 5G 0P) and Cauliflower with orange and sesame (1B 1G 1P)
Total: WW score 27B 31G 15P, Calories 907 #
* Make Pico de Gallo from Dinner Tuesday and have 1 cup for Taco Salad Meal Prep.
** A green salad consists of 6 cups of mixed greens, 2 scallions, ½ cup each: tomato, cucumber, carrot, chickpea and ¼ cup light vinegar oil.
# This is just a guide, women should aim for about 1500 calories per day. This is a useful calculator to estimate your calorie needs. I left a lot of room for you to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.
Shopping list
Manufacturing
- 1 medium apple (any size)
- ½ pound seedless red grapes
- 2 medium bananas
- 1 dried pint fresh blueberry
- 1 small pomegranate (or container for small seeds)
- 1 medium orange
- 7 medium lemons
- 1 small avocado (5 ounces) PLUS 1 medium Hass avocado (6 ounces)
- 1 small jalapeno
- 2 small peppers (mild or spicy)
- 1 medium red bell pepper
- 1 small cucumber
- 2 medium beets (or 8 ounces cooked)
- 4 medium radishes
- 2 medium radish
- 2 garlic bulbs
- 1 large chives
- 1 piece of fresh ginger (2 inch)
- ¾ pound broccoli
- 1 large head white cauliflower (or 6 cups chopped)
- 1 ½ pound of asparagus
- 1 medium carrot
- 1 small bunch of celery
- 1 ¾ pound (4 medium) sweet potatoes
- 1 pound of Yukon Gold potatoes
- 2 medium-sized scallions
- 1 bunch of fresh cilantro
- 1 medium bunch of fresh Italian parsley
- 1 bag (5 ounces) / scallop arugula
- 1 bag (5 ounces) / green salad with clam shells
- 1 large top Romaine lettuce
- 1 small head green cabbage
- 1 medium bunch of kale
- 7 medium-ripened tomatoes and 1 large tomato
- 1 small white onion
- 1 small purple onion
- 2 medium yellow onions
Meat, poultry and fish
- 2 pounds 93% lean turkey
- 2 pounds of lean corn beef brisket
- 1 ½ pound of chicken breast with bones
- 1 pound boneless, skinless chicken breast
- 1 pound of wild salmon
- 1 pound of cooked jumbo shrimp
- 2 ounces of pancetta
Seed*
- 1 loaf of whole grain sliced bread
- 1 (8 ounces) of grain bread
- 1 roll of small sandwich (can slice bread in egg bread, if desired)
- 1 medium packed corn tortilla (you need 8)
- 1 small sachet of oats
- 1 small pack of pear barley (if purchased from a bulk box, you need 2/3 cup)
- 1 small sachet of whole wheat white flour
- 1 small package of unbleached all-purpose flour
- 1 pack of pasta
- 1 small sachet of dried brown rice (or 3 cups pre-cooked)
Spices and Spices
- Extra virgin olive oil
- Baking spray
- Spray olive oil (or buy one Mix oil blind u)
- Kosher Salt (I like it Diamond crystal)
- Pepper grinder
- Whole-grain pepper
- Garlic powder
- Cummin
- Chili powder
- Width of chili powder
- Cayenne
- Clove
- Flying leaves
- Paprika
- Chili powder smoked
- Oregano
- Light vinegar oil (or homemade with ingredients on list)
- Red wine vinegar
- White vinegar
- Honey or agave
- Light mayonnaise
- Dijon mustard
- Cinnamon
- Vanilla essential oil
- Reduced sodium soy sauce *
- Hot chili sauce
- Black soy sauce
- Sesame oil
- Sesame seeds
- Crushed red chili (optional, for Sesame Orange Broccoli)
Milk & Misc. Frozen
- 1 dozen large eggs
- 1 small box of butter
- 4 ounces of goat cheese
- 1 pint of skim milk
- 1 pint of low-fat dairy
- 1 bag (8 ounces) of chopped cheddar cheese
- 1 small bag / lot of cheese Jack with fatty pepper
- 1 bit Pecorino Romano cheese
- 1 (17.5 ounces) of non-fat, whole Greek yogurt
Canned and simulated
- 1 jar of salsa is light and moderate
- 1 small jar of hot and sour chili
- 1 small sliced black olive (optional, for Nachos Irish)
- 1 small bottle of cactus buds
- 1 small jar of sweetened grape jelly
- 1 small jar of defatted (or normal) peanut butter
- 1 bottle of marinara (or raw materials to make your own)
- 1 can of tomato sauce (8 ounces)
- 2 cans (32 ounces) have reduced sodium in chicken broth
- 1 (15 ounces) can of chickpeas
frozen
- 1 small sachet of onion
Other. Dry bulk
- Leavening
- Baking soda
- Cornstarch
- 1 small bag of dried pinto beans (if purchased from bulk cart, you need 1 cup)
- 1 small pack of chopped walnuts or pecans (if purchased from bulk, you need ¼ cup)
- 1 small pack of pistachios with shells (if purchased from bulk cartons, you need ¼ cup)
- 1 small pack of raisins (if purchased from bulk cartons, you need 2/3 cup)
- 1 small pack of unsalted peanuts (if purchased from bulk cartons, you need about 1 tbsp)
* You can purchase gluten-free, if desired
