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 (August 4-10)
As the school year kicks off (for some of you!), the return of early mornings, packed lunches, and after-school chaos is in full swing. Between soccer practice, music lessons, and late-night homework marathons, getting a wholesome dinner on the table can feel like an Olympic event. But it doesn’t have to be.
I’m all about meals that work as hard as you do—think meal prep you can knock out on Sunday, slow cooker recipes that simmer while you conquer your to-do list, and Instant Pot magic for those “we have 30 minutes before meltdown” nights.
Whether you’re feeding hungry teens after a game or trying to avoid the drive-thru (again), recipes like Madison’s Favorite Tacos, Instant Pot Baked Ziti and this meal prep Food-Cart Style Chicken Salad with White Sauce are here to bring you a little peace at the dinner table—and maybe even leftovers for lunch.
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:
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!)
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 (8/4)
B: Breakfast Burrito with peach
L: Bento Box Turkey Club Roll Ups
D: Three Cheese Zucchini Stuffed Lasagna Rolls with Broccoli Cauliflower Salad and Easy Garlic Knots
Total Calories: 1,209*
TUESDAY (8/5)
B: Breakfast Burrito with peach
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls with Broccoli Cauliflower Salad and Easy Garlic Knots
D: Chicken Taco Poblano Rice Bowls
Total Calories: 1,219*
WEDNESDAY (8/6)
B: Breakfast Burrito with plum
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls with Broccoli Cauliflower Salad and Easy Garlic Knots
D: Slow Cooker Pulled Pork with a whole wheat bun and ½ cup Coleslaw and corn on the cob
Total Calories: 1,184*
THURSDAY (8/7)
B: Breakfast Burrito with plum
L: Chickpea Tuna Salad over 2 cups mixed greens with ¼ cup raw almonds
D: LEFTOVER Slow Cooker Pulled Pork with Instant Pot Mashed Potatoes and LEFTOVER Coleslaw
Total Calories: 1,163*
FRIDAY (8/8)
B: Green Smoothie
L: Chickpea Tuna Salad over 2 cups mixed greens with ¼ cup raw almonds
D: Thai Red Curry Swordfish Kabobs with ¾ cup brown rice** and Veggie Kabobs
Total Calories: 1,191*
SATURDAY (8/9)
B: Chocolate Zucchini Bread with 1 cup cantaloupe
L: Chicken Salad with Avocado
D: DINNER OUT
Total Calories: 499*
SUNDAY (8/10)
B: LEFTOVER Chocolate Zucchini Bread with 1 cup mixed berries
L: 1 ½ cups White Bean Salad
D: Soy Marinated Beef and Broccoli Skewers and Asian Edamame Fried Rice
Total Calories: 1,116*
*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.
**Make an extra 3 cups rice for dinner Sunday.
Shopping list
Produce
- 2 medium peaches
- 2 medium plums
- 1 small ripe banana (put in freezer)
- 1 large cantaloupe
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 1 small bunch green grapes
- 4 medium lemons
- 2 medium limes
- 1 medium (6-ounce) Hass avocado
- 1 large English cucumber
- 3 medium PLUS 1 large zucchini
- 2 medium red bell peppers
- 2 medium yellow bell pepper
- 1 medium poblano pepper
- 1 small PLUS 4 medium PLUS 2 large ears of corn
- 1 medium head cauliflower
- 1 medium PLUS 1 large head broccoli
- 2 small carrots (or 1 small bag pre-shredded)
- ½ a small head purple cabbage (or 1 small bag pre-shredded)
- ½ a small head green cabbage (or 1 small bag pre-shredded)
- 2 pounds Russet potatoes
- 1 large head garlic
- 2 small shallot
- 1 (2-inch) piece fresh ginger
- 2 large bunches scallions (you need 16)
- 1 small head Romaine lettuce
- 1 (5-ounce) container baby spinach
- 1 medium bunch/container fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 dry pint cherry or grape tomatoes
- 1 (1-pound) container Campari tomatoes
- 3 large vine-ripened tomatoes
- 1 medium Roma tomato
- 3 medium red onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package sliced oven roasted deli turkey
- 1 rotisserie chicken (buy towards end of week)
- 1 ¼ pounds (3) boneless, skinless chicken breasts
- 1 pound NY strip steak
- 2 ½ pounds boneless center-cut pork loin roast
- 1 pound swordfish
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)
- Hot sauce (optional for serving with Breakfast Burritos)
- Vanilla extract
- Regular or light mayonnaise
- Red wine vinegar
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Hickory liquid smoke
- BBQ sauce
- Dijon mustard
- White wine vinegar
- Red curry paste
- Reduced sodium soy sauce*
- Rice wine vinegar
- Honey
- Sesame oil
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) container unsweetened vanilla almond milk (or your favorite milk)
- 1 pint low fat buttermilk
- 1 small box butter
- 1 tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small tub light sour cream
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small package cheese sticks
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 9 cups pre-cooked)
- 1 package whole wheat hamburger buns
- 1 package lasagna noodles (NOT no-boil)
- 1 package (8-inch) low-carb flour tortillas
- 1 small package taco-size soft flour tortillas
- 1 small package all-purpose flour
- 1 small package whole wheat flour
Canned and Jarred
- 1 small jar peanut butter (or powdered peanut butter)
- 1 small jar unsweetened applesauce
- 1 (13.5-ounce) can coconut milk
- 1 (15-ounce) can chickpeas
- 1 (29-ounce) can cannellini beans
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar capers
- 1 small jar pitted Manzanilla olives
- 1 (6-ounce) can wild albacore tuna (I like American Tuna)
Frozen
- 1 small bag shelled edamame
Misc. Dry Goods
- 1 single-serve package unflavored protein powder (optional, for Green Smoothie)
- 1 small package unsweetened Dutch-processed cocoa powder
- Baking powder
- Baking soda
- 1 small package unsweetened chocolate
- 1 small package granulated sugar
- 1 small package walnut halves (if buying from bulk bin, you need ½ cup)
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
Non-Food Items
- Heavy duty aluminum foil
- Metal or bamboo skewers
*You can buy gluten free, if desired
