Posted February 18, 2022By Gina
Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. These recipes include macros as well as links to WW’s recipe builder.
7-Day Healthy Meal Planning
So, there are only 31 days til spring–but who’s counting lol??? While we all wait (im)patiently for old man winter to depart don’t forget to check out these recipes sure to warm you up from the inside out! Try my Shepherd’s Pie, Sausage, Cheese and Veggie Breakfast Casserole or my Instant Pot Baked Ziti. Are you looking for something sweet? Try these quick and easy 3-Ingredient Baked Bananas.
Planning ahead is a great way to ensure healthy eating habits. These weekday meal planning plans will help you do exactly that. We’ve sorted through 100’s of recipes to bring you 5 days worth of weekday breakfast, lunch and dinner ideas that are easy to put together, delicious and great on-the-go. In addition to the awesome recipes you’ll also find a full game-plan on how to prep these dishes ahead, what to make when, and storage tips.
About Relish+
I’ve partnered with Relish+ to bring you brand new Skinnytaste meal plans that you can customize, plus more! You can save and modify my meal plans, as well as any recipe (including cookbooks) from anywhere.Access shopping lists, create shopping lists, and place orders. Get your free trial today!
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal planner includes weekly meal planning grids that you can print out and stick on your fridge, a 12-week meal program, 30 (15 new) recipes, as well as tear-out grocery lists. I love to begin my week with gratitude and affirmations. I hope you love it as much as me!
Buy the meal plan here
A note on WW Personal Points
Many of you have asked me if I will include this new feature. WW Personal pointsFollow me on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on this link to go to Weight Watchers. There you can view the WW points and add them to your day. Only US users are allowed to click on it. All cookbook recipes are now updated!
About the Meal Plan
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 room to maneuverFor you to Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can search the index by course to find recipes that you like, or you can swap out recipes. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. You will save time and money. 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! You can find out more by clicking here email list, you can subscribe hereSo you don’t have to miss a meal!
DETAILS
Breakfast and lunch Monday through Friday can be served to one person, while Saturday and Sunday meals can feed four. Some recipes can be made into leftovers that can be used for lunch the next day or two nights. The grocery list is complete and includes all the ingredients you need to prepare all meals on your plan.
MONDAY (2/21)
B: Peanut Butter Oatmeal Protein Cookies*
L: BBQ Chicken Salad*
D: 2 Vegetarian enchiladas with Butternut Squash, Black Beans and Cilantro Lime Cauliflower.
Total Calories: 976**
TUESDAY (2/22)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER BBQ Chicken Salad
D: Shrimp Scampi Tacos With Caesar Salad Slaw, Broccoli and Orzo
Total Calories: 1,011**
WEDNESDAY (2/23)
B: 2 scrambled eggs, 1 slice whole-grain toast, and 1 ounce avocado
L: Greek Chickpea Salad (½ recipe)
D: Korean Beef Rice Bowls
Total Calories: 1,005**
THURSDAY (2/24)
B: Greek Yogurt With Berries, Nuts & Honey
L: LEFTOVER Greek Chickpea Salad
D: Orecchiette Pasta With Chicken Sausage and Broccoli, and a green salad #
Total Calories: 971**
FRIDAY (2/25)
B: Greek Yogurt With Berries, Nuts & Honey
L: LEFTOVER Orecchiette pasta with chicken sausage and broccoli
D: Seattle Asian Salmon Bowls
Total Calories: 969**
SATURDAY (2/26)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Lebanese Lentil Soup with ½ whole wheat naan
D: DINNER OUT
Total Calories: 700**
SUNDAY (2/27)
B: Baked Oatmeal and Blueberries with Bananas
L: LEFTOVER Lebanese Lentil Soup with ½ whole wheat naan
D: Whole Roasted Chicken With Lemon and Rosemary, Perfect Baked Potato and Roasted Paramesan Green Beans
Total Calories: 1,130**
*Prep Sunday night, if desired.
**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.
Shopping List
Produce
- 4 medium ripe bananas
- 1 dry pint of fresh blueberries (can be subfrozen with Baked Oatmeal, depending on your preference)
- 1 (6-ounce) container fresh berries (your choice)
- 5 medium lemons
- 2 medium limes
- 3 medium garlic heads
- 1 4 inch piece of fresh ginger
- 1 medium jalapeno
- 1 small PLUS 1 large cucumber
- 1 medium English cucumber
- 1 (In-husk ear) of corn
- 1 medium (6-ounce) Hass avocado
- 5 ounces white mushrooms
- 1 container sprouts, such as daikon or radish
- 2 pounds (4) Russet potatoes
- 1 large (10-ounce) sweet potato
- ¾ pound green beans
- 1 medium head cauliflower
- 2 pounds broccoli florets (or 1 ½ pounds pre-cut)
- 1 small green bell pepper
- 1 medium butternut squash (or ¾ pound pre-cut)
- 3 large carrots
- 1 small bunch of celery
- 3 medium-sized bunches of scallions
- 1 large bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 (5-ounce) container mixed greens
- 1 (5-ounces) container baby spinach
- 1 small bunch of fresh Italian Parsley
- 3 small bouquets of fresh cilantro
- 1 small bunch/container fresh rosemary
- 1 small container fresh oregano (can sub ½ teaspoon dry in Greek Salad dressing, if desired)
- 1 dry pint grapes or cherry tomatoes
- 2 small vine-ripened tomatoes
- 1 small red onion
- 2 small yellow onions
Meat, Poultry, Fish
- 1 (8-ounces) boneless, skinless chicken breast
- 1 whole (3-pound) chicken
- 1 lb Italian chicken sausage
- 1 lb. deveined and peeled jumbo shrimp
- 1 lb 93% lean ground meat
- Wild salmon 1 lb
- 1 package center-cut bacon
Grains*
- 1 package quick oats or old-fashioned
- 1 small loaf of whole grain bread sliced
- 1 small package corn tortillas (you need 8)
- 2 packages low carb whole grain flour tortillas (I use La Tortilla Factory).
- 1 package whole wheat Naan bread
- 1 package orzo pasta
- 1 package orecchiette pasta
- 1 medium package of dry brown rice (or 5 cups already cooked)
Spices and condiments
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like it) Diamond Crystal)
- Pepper grinder (or fresh peppercorns).
- Sesame oil
- Sesame seeds
- Rice wine vinegar
- Mirin
- Reduced sodium soy sauce*
- Wasabi paste
- Gochujang
- Crushed red pepper flakes
- Honey
- Light vinaigrette dressing
- Dijon mustard
- Chili powder
- Cumin
- BBQ sauce
- Montreal Chicken Seasoning with reduced sodium
- Vanilla extract
- Cinnamon
- Garlic powder
- Herbes de Provence
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 small box of butter
- 1 tbl light ranch dressing (or ingredients to make it yourself)
- 1 (8-ounce bag) Mexican cheese blend shredded reduced-fat
- 1 (2-ounce) chunk feta cheese
- 1 wedge fresh Parmesan cheese
- 1 (8-ounce) can nonfat milk (or any other milk of your choosing)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 container fresh salsa (optional, for Omelet Wrap. You can also purchase hot sauce, if you wish.
Jarred and canned
- 1 small jar peanut butter or other nut butter
- 1 (15-ounces) can of enchilada sauce (or ingredients for making your own)
- 1 can RoTel tomatoes with green chillies, 10 oz
- 1 (15-ounce) can chickpeas
- 1 (15-ounces) can reduced sodium black beans
- 1 small can/jar of anchovy fillets
- 1 small jar kalamata or gaeta olives
- 2 32-ounce cartons vegetable broth
Misc. Dry Goods
- 1 package sugar free chocolate chips (such as Lily’s)
- 1 small bag chopped walnuts
- 1 package nori (roasted seaweed)
- 1 small container vanilla protein powder (I like Orgain).
- 1 small bag light brown sugar
- Baking powder
- 1 (1-pound) bag dry green lentils
*You can buy gluten free, if desired
Source: Skinny Taste