Posted February 25, 2022By Gina
Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. Recipes include macros, and links to WW Recipe Builder to help you get your own points.
7-Day Healthy Meal Plan
This week’s Ash Wednesday is Ash Wednesday. For meatless meals, try these Lenten friendly recipes.
Planning ahead is a great way to ensure healthy eating habits. These weekday meal plans will help to do just 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 my meal plans and any recipe, including cookbooks, to edit or save them.You can also create shopping lists and order groceries easily. 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 plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to begin my week with gratitude and affirmations. I hope you enjoy this as much I do!
Get the meal plan here
A note on WW Personal Points
Many people are wondering if I will include the new. 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 There is plenty of room for maneuverabilityFor you to Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap out recipes for meals that you prefer. 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 miss a meal plan!
DETAILS
Breakfast and lunch Monday through Friday can be served to one person, while Saturday and Sunday meals can feed four. Some recipes make enough leftovers to last two nights or for lunch the next morning. The grocery list is complete and includes all the ingredients you need to prepare all the meals in the plan.
MONDAY (2/28)
B: Flourless 4-Ingredient Banana-Nut Pancakes
L: Tuna Egg Salad over 1 ½ cups mixed greens
D: Cheesy Eggplant Gnocchi Caprese and a green salad*
Total Calories: 1,197**
TUESDAY (3/11)
B: 2 hard-boiled eggs, a kiwi
L: Tuna Egg Salad on 1 Slice Whole Grain Bread
D: Slow Cooker Salsa Verde Chicken over ¾ cup brown rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,061**
WEDNESDAY (3/2)
B: Flourless 4-Ingredient Banana-Nut Pancakes
L: LEFTOVER Slow Cooker Salsa Verde Chicken over ¾ cup brown rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
D: Stuffed Pepper Soup – 2 ounces Multigrain Baguette
Total Calories: 1,162**
THURSDAY (3/3)
B: 2 hard-boiled eggs, a kiwi
L: LEFTOVER Stuffed Pepper Sauce with 2 ounces multigrain baguette
D: One Pan Roasted Potatoes and Sausage, Peppers
Total Calories: 926**
FRIDAY (3/4)
B: Flourless 4-Ingredient Banana-Nut Pancakes
L: LEFTOVER Stuffed Pepper Soup
D: Cajun Fried Rice
Total Calories: 1,104**
SATURDAY (3/5)
B: Sausage and Cheese Breakfast Casserole
L: Cilantro Chicken Salsa (recipe x2) on 1 slice wholegrain bread with 1 ounce avocado, and an orange
D: DINNER OUT
Total Calories: 628**
SUNDAY (3/6)
B: LEFTOVER Sausage & Cheese Breakfast Casserole
L: BLT Salad with Avocado
D: Easy Turkey Meatloaf, Instant Pot Mashed Potatoes, and Easy Garlic Broccolini
Total Calories: 871**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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
- 3 medium-ripe bananas
- 2 medium kiwis
- 4 medium oranges
- 3 medium limes
- 2 small (5-ounce) Hass Avocados PLUS 1 medium (6 ounces)
- 1 English cucumber
- 1 small plus 2 medium red bell peppers
- 1 small green bell pepper
- 1 large head of garlic
- 1 medium shallot
- 1 (1-pound) eggplant
- 3 ½ pounds Russet potatoes
- ½ pound broccoli florets
- 2 bunches of broccolini
- 5 ounces shiitake mushrooms
- 1 medium carrot
- 1 medium-sized bunch of scallions
- 1 (10-ounce) clamshell/bag mixed greens
- 1 (5-ounce) clamshell/bag of baby spinach
- 1 large head Romaine lettuce
- 1 small bunch of fresh cilantro
- 1 small bunch/container fresh basil
- 4 medium Roma tomatoes
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 2 small PLUS 2 medium-sized yellow onions
Meat, Poultry, and Fish
- 2 ¾ pounds boneless, skinless chicken breasts
- 1 package chicken andouille sausage
- 1 ½ pounds Italian chicken sausage
- 1 1/3 lb 93% lean ground Turkey
- 1 lb 95% lean ground meat
- ½ pound peeled and deveined shrimp
- 1 package of center-cut bacon
Grains*
- 1 package quick oats
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) package gnocchi (I like Delallo)
- 1 medium package dry brown rice (or 9 ¾ cups pre-cooked)
- 1 (10-ounce) multigrain baguette
- 1 package of seasoned whole-wheat breadcrumbs
Spices and condiments
- Extra virgin olive oils
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- I like Kosher salt Diamond Crystal)
- Pepper grinder (or fresh chilicorns)
- Light or regular mayonnaise
- Light vinaigrette dressing
- Garlic powder
- Oregano
- Cumin
- Marjoram
- Rosemary
- Reduced sodium soy sauce*
- Sriracha, or Louisiana-style hotsauce (optional, to be used with Cajun Fried Rice).
- Chili powder
- Ketchup
- Worcestershire sauce
- Broccolini can use crushed red pepper flakes.
- Cajun seasoning with low sodium
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 container small mozzarella cheese balls
- 1 (8-ounce) container part-skim mozzarella cheese
- 1 small tub of whipped cream
- 1 pint low fat buttermilk
- 1 small tub light sour cream (I like Breakstone’s)
- 1 (8-ounce) bottle skim milk
- 1 small slice of fresh Parmesan cheese
Jarred and canned
- 1 (5-ounce) can light tuna in water
- 1 (15-ounces) can tomato sauce
- 1 (4-ounce can) or (4.5-ounces) tube tomato paste
- 1 can San Marzano Style crushed tomatoes
- 2 petite diced tomatoes (14.5 ounces)
- 1 can (15-ounces) chickpeas
- 1 can (15 ounces) black beans
- 1 (16-ounce) container roasted salsa verde
- 1 (12-ounce) jar roasted peppers
- 1 carton reduced sodium chicken soup (32 oz).
Frozen
- 1 small package of riced cauliflower
Misc. Dry Goods
- 1 small bag chopped pecans (if you are buying bulk, 6 tablespoons).
*You can buy gluten free, if desired
Source: Skinny Taste