Posted January 15, 2022By Gina
Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. These recipes include macros and links that take you to the WW recipe builder.
7-Day Healthy Meal Plan
We are grateful to everyone who has tried my new recipes. Skinnytaste Air Fryer Dinner CookbookPosting your pictures! I love seeing what you create! Don’t forget to check out Relish +, I’ve created 4 weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits in 2022! Lastly, if you didn’t sign up for Home Chef to get Skinnytaste recipes yet, it’s not too late. It’s for the month of January only! Here’s a link to sign upUse PROMO code SKINNYTASTE10 to get $90 off
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 planner here
A note about 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 the link and it will take you to Weight Watchers website. You can see your WW points and add them into your day (US only). All cookbook recipes in our cookbook index have been 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 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. This will help you save money and time. 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! If you want to continue, please visit the email list, you can subscribe hereSo you don’t miss a meal plan!
DETAILS
Breakfast and lunch Monday through Friday are intended to serve 1. While Saturday and Sunday dinners are meant to feed a family of 4. 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 the meals in the plan.
MONDAY (1/17)
B: Savory Cottage Cheese Bowls
L: Chicken Waldorf Salad
D: Instant Pot Baked Ziti with a green salad*
Total Calories: 1,017**
TUESDAY (1/18).
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Chicken Waldorf Salad w/6 Triscuits
D: Cilantro Lime Chicken breasts with 1 cup Black Bean and Avocado, Cucumber, Cucumber, and Tomato Salad
Total Calories: 1,098**
WEDNESDAY (1/19/19)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Chicken Waldorf Salad w/6 Triscuits
D: Turkey Meatball Vegetable soup with 2 ounces multigrain baguette
Total Calories: 936**
THURSDAY (1/20/2011)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Turkey Meatball Soup with 2 ounces multigrain baguette
D: Broccoli Beef with ¾ cup brown rice
Total Calories: 1,109**
FRIDAY (1/21)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Turkey Meatball Soup with 2 ounces multigrain baguette
D: Shrimp-and-Andouille Sheet Pan Dinner
Total Calories: 954**
SATURDAY (2/22)
B: Bacon Egg Avocado Breakfast Sandwich #
L: Easy Wonton Soup – 1 cup steamed (in–pod) edamame
D: DINNER OUT
Total Calories: 634**
SUNDAY (1/23)
B: Banana Nut Protein Oats (recipe x 4)
L: Pizza Sausage Rolls
D: Colombian Chicken Sancocho with ½ cup brown rice and 1 ounce avocado
Total Calories: 1,249**
*Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas
with ¼ cup light vinaigrette dressing.
**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.
# Double bagel dough recipe for Pizza Sausage Rolls Sunday
Shopping List
Produce
- 1 medium Granny Smith apple
- ¼ pound red seedless grapes
- 4 medium bananas
- 1 medium-sized plantain
- 4 medium limes
- 1 medium lemon
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 medium-sized heads garlic
- 1 (2-inch long) piece fresh ginger
- 3 Persian cucumbers (or a sub-another large English cucumber).
- 1 large English cucumber
- 1 large zucchini
- 3 medium red bell peppers
- 4 baby bok Choy
- ½ pound sliced white mushrooms
- 5 ounces Baby Bella mushrooms
- ½ pound shiitake mushrooms
- 1 small PLUS 1 big head broccoli
- 1 lb (3 medium) red potatoes
- 1 medium bunch celery
- 3 medium carrots
- 3 medium ears of corn (can be subfrozen cobs if needed)
- 2 medium sized bunches of scallions
- 1 large bunch of fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 small bunch/container of fresh basil (can sub 2.25 teaspoons dry in Turkey Meatball Soup, if preferred).
- 1 small bunch/container fresh rosemary
- 1 medium bunch/container fresh chives
- 1 (5-ounces) clamshell/bag baby swiss spinach
- 1 (1-pound) clamshell/bag mixed greens
- 1 (1-pound) container grape/cherry tomatoes
- 3 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 large red onions
- 2 medium-sized yellow onions
Meat, Poultry, and Fish
- 6 bone-in chicken thighs
- 1 ½ pounds (4 small) PLUS 1 (7-ounce) boneless, skinless chicken breast
- 1 1/3 lb 93% lean ground turkey breast
- 2 raw Italian chicken sausage links (3 ounces in total)
- ¾ pound smoked sausage, such as andouille
- 1 package center-cut bacon
- ¾ pound large shrimp
- 1 lb flank steak
Grains*
- 1 small box of Triscuits
- 1 package whole-wheat pasta, such as ziti and cavatappi (I like). Delallo)
- 1 (12-ounce) multigrain baguette
- 1 small box of dry brown rice or 5 cups pre-cooked
- 1 package seasoned whole grain breadcrumbs
- 1 small packet unbleached all purpose flour
- 1 small package quick oats
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).
- Ground white pepper (can be sub-black pepper in Broccoli Beef if desired).
- Regular or reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Creole seasoning
- Garlic powder
- Cayenne pepper
- For Breakfast Sandwiches: Crushed red pepper flakes (optional)
- Optional toppings for bagel include everything bagel seasoning, poppy seed, dried garlic flakes, dried onion flakes, and dried onion flakes
- Pure maple syrup
- Light vinaigrette dressing
- Cumin
- Bay leaves
- Light mayonnaise
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid eggs whites
- 1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small slice of fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano (can sub ¼ cup Parmesan in Baked Ziti, if desired)
- 1 package sliced provolone or mozzarella cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Jarred and canned
- 1 (32-ounces) jar marinara (or ingredients for making your own)
- 2 cartons (32 ounces) low sodium chicken broth
- 1 carton reduced sodium chicken broth
- 1 (15.5-ounces) can black beans
- 2 petite diced tomatoes (14.5 ounces)
- 1 can (15 ounces) chickpeas
Frozen
- 1 package mini wontons (I love Trader Joe’s Chicken Cilantro)
- 1 large package in-pod edamame
- 1 (10-ounce) package yucca (can sub potatoes in Sancocho if you can’t find yucca)
Misc. Dry Goods
- 2 (11-ounce) containers liquid Orgain's vanilla protein shake
- Cubes of chicken broth
- 1 small box brown sugar
- Cornstarch (optional) for Broccoli Beef
- Baking powder
- 1 small package chopped walnuts (if buying from bulk bin, you need a little more than ¼ cup)
- 1 small package of roasted, shelled Pistachios (if you are buying in bulk, you will need 3 tablespoons).
*You can buy gluten free, if desired
Source: Skinny Taste
