A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Sept 2-8)
Good-bye summer (so sad), hello back to school! As we transition into cooler weather and school activities kick into high gear, here are some easy lunch ideas for the kids and some meal prep and slow cooker meals to help have dinner on the table after a long day! I hope every student, young or old, has a great school year!
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 wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you 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 wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-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 about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
With grocery 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 within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend, and check my picks for Labor Day sales and deals!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY* (9/2)
B: Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
L: Italian Shrimp Salad with Summer Macaroni Salad with Tomatoes and Zucchini and Spinach Artichoke Crostini
D: Asian Grilled Chicken and with Coleslaw and Grilled Corn on the Cob
Total Calories: 1,131**
TUESDAY (9/3)
B: LEFTOVER Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
L: Pan Bagnat (½ recipe) with an apple
D: Tofu Tacos with Potatoes and Jalapenos and 1 cup Southwestern Black Bean Salad
Total Calories: 1,289**
WEDNESDAY (9/4)
B: LEFTOVER Baked Oatmeal Recipe with Blueberries and Bananas with ½ cup nonfat plain Greek yogurt with ½ teaspoon honey
L: Pan Bagnat with an apple
D: Cilantro Lime Shrimp with Quick Mexican Brown Rice and LEFTOVER Southwestern Black Bean Salad
Total Calories: 1,084**
THURSDAY (9/5)
B: Savory Cottage Cheese Bowl
L: Pan Bagnat with an apple
D: White Chicken Chili with 2 tablespoons shredded Jack cheese and Cornbread Muffins
Total Calories: 1,218**
FRIDAY (9/6)
B: Savory Cottage Cheese Bowl
L: LEFTOVER White Chicken Chili with 2 tablespoons shredded Jack cheese and Cornbread Muffins
D: Korean-Inspired Salmon Rice Bowl
Total Calories: 1,246**
SATURDAY (9/7)
B: Bacon Egg and Avocado Bagel Sandwich #
L: Buffalo Shrimp Lettuce Wraps and 8 baby carrots with 2 tablespoons Low Fat Buttermilk Dressing
D: DINNER OUT
Total Calories: 665**
SUNDAY (9/8)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Pepperoni Pizza Bites with 8 baby carrots with 2 tablespoons Low Fat Buttermilk Dressing
D: Juicy Grilled Pork Chops with Sweet Potato Salad
Total Calories: 1,291**
*Adjust recipe serving size and groceries if serving a crowd
**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 lunch Sunday.
Shopping list
Produce
- 6 medium bananas (2 very ripe)
- 3 medium apples
- 2 dry pints blueberries
- 1 (6-ounce) container raspberries
- 2 small PLUS 1 medium lemons
- 5 medium limes
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 small PLUS 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 1 small zucchini
- 8 medium ears of corn
- 2 medium PLUS 3 large jalapenos
- 1 medium red bell pepper
- 2 small poblano peppers
- 1 ¼ pound (2 medium) sweet potatoes
- 1 medium Russet potato
- 1 small bunch celery
- 1 small bag shredded carrots
- 1 large bag baby carrots
- 8 mini (Persian) cucumbers
- 1 medium bunch scallions
- 1 small bunch/container chives
- 1 small bunch Italian parsley
- 1 small bunch cilantro
- ½ small head red cabbage (or 1 small bag pre-shredded)
- ½ small head green cabbage (or 1 small bag pre-shredded)
- 1 (6-ounce) bag/clamshell baby spinach
- 1 (5 to 6-ounce) bag/clamshell baby arugula
- 1 small head Romaine or Butter Lettuce
- 1 dry pint PLUS 1 pound grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 2 medium plum tomatoes
- 2 medium red onions
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 ¼ pounds cooked, tail off jumbo shrimp
- 2 ½ pounds raw peeled and deveined large or jumbo shrimp
- 1 ¼ pounds (4) skinless salmon fillets
- 1 ½ pounds (8) boneless, skinless chicken breast cutlets
- 1 ½ pounds boneless, skinless chicken breasts or thighs
- 1 ¾ pounds (4) bone-in center cut pork chops
- 1 package center-cut bacon
- 1 small package turkey pepperoni
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Cinnamon
- Vanilla extract
- Light mayonnaise
- Red wine vinegar
- Dijon mustard
- Oregano
- Garlic powder
- Crushed red pepper flakes
- Toasted sesame seeds
- Reduced sodium soy sauce*
- Teriyaki sauce
- Toasted sesame oil
- White wine vinegar
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Cayenne pepper
- Bay leaves
- Gochujang
- Mirin
- Frank’s RedHot sauce
- Onion powder
- White balsamic vinegar
- Apple cider vinegar
- Thyme
- Sage
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) PLUS 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (8-ounce) block light cream cheese
- 1 (8-ounce) container nonfat sour cream
- 1 small wedge fresh Parmigiano Reggiano
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 pint skim milk (or milk of your choice)
- 1 pint low fat buttermilk
Grains*
- 1 small package unbleached all-purpose flour
- 1 small package quick or old fashioned oats
- 1 (16-ounce) package elbow pasta
- 1 (11-ounce) baguette
- 1 small loaf (about 7 ounces) crusty bread, such as French or Ciabatta
- 1 large package corn tortillas
- 1 small package yellow cornmeal
- 1 medium package dry brown rice (or 7 cups pre-cooked)
Canned and Jarred
- 1 large jar mixed Italian pitted olives
- 1 (14-ounce) can artichoke hearts in water
- 1 small jar capers
- 1 small can/jar anchovy filets in oil (optional, for Pan Bagnat)
- 1 (5-ounce) can tuna in water
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar marinara or pizza sauce
- 1 small jar salsa
- 1 (32-ounce) carton low sodium chicken broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can Great Northern or Navy beans
- 1 small jar creamy peanut butter
Misc. Dry Goods
- Baking powder
- 1 small package walnut or pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package shelled roasted pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package chia seeds (if buying from bulk bin, you need about 1 ½ tablespoons)
- 1 small package granulated sugar
*You can buy gluten free, if desired