A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and WW points.
As spring and warmer weather approaches each day, my salad cravings (and visions of farmers’ markets) begin. I love a good salad! In addition to the salads in this week’s menu, some of my other favorites include Salmon Caesar Salad, Chopped Feta Salad, and my Chickpea Tuna Salad.
With food prices soaring, many of us are having to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)
Ultimate Meal Planner by Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-out grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste Meal Planner here:
A note on WW points
All recipe points have been updated to reflect the new WW program, Points are displayed under the recipe title. I will keep these ww button Click on it in the recipe card and it will take you to the Weight Watchers website where you can see the recipe maker used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my previous meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.
There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.
Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (27.3.)
B: High protein oat waffles* with 2 tablespoons peanut butter and 1 chopped banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (Recipe x 2)
Total Calories: 1,281**
TUESDAY (3/28)
B: High protein oat waffles with 2 tablespoons peanut butter and 1 diced banana
L: Buffalo Chicken Salad
D: Turkey chili taco soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream, and 1 ounce avocado
Total Calories: 1,104**
WEDNESDAY (29.3.)
B: High protein oat waffles with 2 tablespoons peanut butter and 1 diced banana
L: ⅓ Recipe Creamy Shrimp Celery Salad with ¾ cup cooked quinoa
D: LEFT turkey chili taco soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream, and 1 ounce avocado
Total Calories: 1,125**
THURSDAY (30.03.)
B: Pineapple chia with cottage cheese
L: ⅓ Recipe Creamy Shrimp Celery Salad with ¾ cup cooked quinoa
D: Chicken piccata with baby pasta shells with asparagus and marinara sauce
Total Calories: 1,220**
FRIDAY (31.3.)
B: Pineapple chia with cottage cheese
L: ⅓ Recipe Creamy Shrimp Celery Salad with ¾ cup cooked quinoa
GB: Grilled tilapia oreganato and lemon asparagus couscous salad with tomatoes
Total Calories: 1,064**
SATURDAY (4/1)
B: Spicy Steel Oatmeal (Recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER
Total Calories: 604**
SUNDAY (4/2)
B: Breakfast pizza
L: Open-faced tuna melty sandwich (Recipe x 2) and an apple
GB: Sweet potato and turkey meatloaf with garlic mashed potatoes and roasted green parmesan beans
Total Calories: 1,081**
*Can make waffles on Sunday night and freeze leftovers if desired.
**This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
# Double dough recipe for Sunday breakfast.
*Google Doc
Shopping List
To produce
- 3 small bananas
- 4 medium apples
- 1 small pineapple
- 4 medium lemons
- 3 medium limes
- 3 medium cucumbers
- 3 small (5-ounce) Hass avocados
- 1 bell pepper (any color)
- 1 medium garlic
- 1 ¾ pounds of asparagus
- ¾ pound green beans
- 1 pound baby bella mushrooms
- 1 medium sized sweet potato
- 2 pounds Yukon Gold potatoes
- 1 small bunch of celery
- 1 large bag of baby carrots
- 1 small bunch of spring onions
- 1 small bag/clamshell mixed baby greens (with spinach)
- 1 small romaine lettuce
- 1 small bunch of fresh Italian parsley
- 1 small bunch/can fresh dill (optional, for garnishing on shrimp salad)
- 1 dry pint cherry or grape tomatoes
- 1 large vine-ripened tomato
- 1 medium red onion
- 1 medium yellow onion
meat, poultry and fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1.3 pounds of 99% lean ground turkey
- 1 pound 93% lean ground turkey
- ½ pound raw chicken breakfast sausage
- 1 packet of bacon in the middle
- 1 small pack of turkey pepperoni
- 1 ½ pounds (4) tilapia fillets
- 1 pound large cooked peeled and deveined shrimp
grains*
- 1 small loaf of sliced whole wheat bread
- 1 small packet of oat flour (can fold in old-fashioned oats and mix into flour yourself if desired)
- 1 small packet of rolled oats (e.g. Bob’s Red Mill)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry quinoa (or 2 ¼ cups pre-cooked)
- 1 packet of seasoned whole wheat breadcrumbs
- 1 packet of baby noodles or other small noodles
- 1 packet whole wheat pearl couscous
- 1 packet of unbleached all-purpose or whole wheat flour
spices and condiments
- Extra virgin olive oil
- rapeseed oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- vanilla extract
- Regular or light mayonnaise
- Frank’s RedHot sauce
- Low Sodium Soy Sauce*
- sesame oil
- Sriracha Sauce (optional, for Tofu Poke Bowl)
- Sesame seeds
- Old Bay seasoning
- Shredded red pepper flakes (optional, to serve with Pizza Bites)
- red wine vinegar
- Ketchup
- Worcester sauce
- Dried Onion Flakes
- marjoram
- oregano
- garlic powder
- Reduced sodium taco seasoning (or make-your-own ingredients)
Milk & Other Chilled Items
- 1 small container of unsweetened pineapple juice
- 1 18-pack large eggs
- 2 (14-ounce) packages extra firm tofu
- 1 (8-ounce) bottle of skim milk
- 1 small jar of light blue cheese dressing (or ingredients to make your own. Optional, for topping Buffalo Chicken Salad)
- 1 (8-ounce) container of light sour cream
- 1 (32-ounce) container plain low-fat Greek yogurt (Fage or Stonyfield)
- 1 (6-ounce) container cottage cheese with 4% milkfat
- 1 (16 ounce) container low-fat cottage cheese (I like good culture)
- 1 small pan of beaten butter
- 1 small box unsalted butter (can add whipped butter to steel cut oats if desired)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 package sliced low-fat cheddar or American cheese
- 1 medium fresh parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (can add ¼ cup parmesan to baby pasta bowls if desired)
Preserved and Preserved
- 1 (10 ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (15 ounces) can be added to kidney beans without salt
- 1 (16 ounce) can of non-fat refried beans
- 1 (32-ounce) carton of low-sodium chicken broth
- 1 jar marinara sauce (or ingredients to make your own)
- 2 (4.5 ounce) cans of tuna in water
- 1 small jar of peanut butter
- 1 small jar of capers
Frozen
- 1 small bag of shelled edamame
- 1 (1-pound) bag of corn kernels
Miscellaneous dry goods
- 1 packet of granulated sugar (optional, for oat waffles)
- baking powder
- cornstarch
- 1 small bottle of dry white wine
- 1 small packet of chia seeds (you’ll need ¼ cup if you buy in bulk)
* You can buy gluten-free if you wish