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.
Happy St. Patrick’s Day! Celebrate with a bit of Irish charm and tradition. As the saying goes, “May the road rise up to meet you, may the wind be always at your back.” Here’s to a day of joy, laughter, and delicious food. While I have a traditional dinner for Monday, if you want to try something “outside the box” check out my Sweet Potato Irish Nachos and for something sweet don’t miss these Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting!
Just a reminder that I recently launched my brand-new (free) Skinnytaste community and I’m excited to invite you to join us! It’s a place for you to connect with other home cooks, share recipes, get sneak peak recipes, participate in challenges, and so much more to come! I can’t wait to meet all of you!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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 (3/17)
B: Bell Pepper and Potato Frittata with 1 cup grapes
L: Turkey Club with 8 carrot sticks
D: Crock Pot Corned Beef and Cabbage and Creamy Cauliflower Mash with Kale with Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,184*
TUESDAY (3/18)
B: Mushroom Spinach Scrambled Eggs with 2 tablespoons cheddar cheese
L: ¼ White Bean Salad
D: Tofu Tacos with Potatoes and Jalapenos and Quick Black Beans
Total Calories: 1,353*
WEDNESDAY (3/19)
B: Mushroom Spinach Scrambled Eggs with 2 tablespoons cheddar cheese
L: ¼ White Bean Salad
D: Sausage Tortellini Soup
Total Calories: 1,146*
THURSDAY (3/20)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: ¼ White Bean Salad
D: Chicken Lo Mein
Total Calories: 1,243*
FRIDAY (3/21)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: ¼ White Bean Salad
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Instant Pot Cilantro Lime Rice
Total Calories: 1,316*
SATURDAY (3/22)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Italian Wedding Soup with 2 ounces multigrain baguette with 2 teaspoons butter
D: DINNER OUT
Total Calories: 754*
SUNDAY (3/23)
B: ¼ Vegetable Crustless Quiche
L: LEFTOVER Italian Wedding Soup with 2 ounces multigrain baguette with 2 teaspoons butter
D: Chicken Gyro with a whole wheat pita and Tzatziki Sauce
Total Calories: 1,182*
*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
- 6 medium (very ripe) bananas
- 1 ½ pounds seedless red or green grapes
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 medium mango
- 3 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 1 medium English cucumber
- 1 small cucumber
- 1 small green bell pepper
- 2 medium PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 medium PLUS 2 large jalapenos
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium (7-ounce) Yukon Gold potato
- 1 medium Russet potato
- 2 medium parsnips
- 1 medium bunch carrots (you need 6)
- ½ pound sliced mushrooms
- 1 small bunch asparagus
- 1 large head cauliflower
- ½ pound broccoli florets
- 1 small bunch celery
- 1 medium leek
- 1 large bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 medium PLUS 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional, for Sofrito, if you can find it)
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small bunch kale
- 1 (1-pound) head escarole, spinach or any dark leafy green
- 1 small head cabbage
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell Campari tomatoes
- 1 small PLUS 1 medium beefsteak tomato
- 1 medium plum tomato
- 1 large red onion
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package sliced deli turkey breast (if buying at deli counter, you need 3 ounces)
- ½ pound sweet Italian chicken sausage
- 1 1/3 pound 99% lean ground turkey breast
- 1 pound boneless, skinless chicken breasts
- 6 medium boneless, skinless chicken thighs (or buy 3 more boneless breasts)
- 2 pounds lean corned beef brisket
- 1 ½ pounds (4) skin-on wild salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Avocado oil
- Baking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder
- Whole peppercorns
- Garlic powder
- Paprika
- Za’atar (optional for Vegetable Quiche)
- Light mayonnaise
- Bay leaves
- Honey or agave
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Sazon
- Toasted sesame oil
- Sriracha sauce
- Chili-lime seasoning, such as Tajin Classic
- Oregano
- Onion powder
- Turmeric
- Cinnamon
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 1 (9-ounce) package 3 cheese tortellini (such as Buitoni)
- 1 (14-ounce) package extra firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container half and half
- 1 pint low fat buttermilk
- 1 (8-ounce) container nonfat milk (can sub 1/3 cup 2% milk in Cauliflower Mash, if desired)
- 1 (8-ounce) container 2% milk
- 1 (6-ounce) container plain whole milk Greek yogurt
- 1 (16-ounce) container plain nonfat Greek yogurt
- 1 small box salted butter
- 1 small box unsalted butter
- 1 small wedge fresh Parmesan cheese
- 1 small container Feta cheese
- 1 (8-ounce) bag shredded cheddar (or cheese of your choice for Mushroom Spinach Eggs)
Grains*
- 1 (1-pound) multigrain baguette
- 1 small loaf sliced multigrain bread (I like Dave’s Killer Bread)
- 1 package whole wheat pita flat bread
- 1 small package corn tortillas (you need 8)
- 1 package lo mein egg noodles, spaghetti or soba noodles
- 1 package dry acini di pepe, orzo or other small pasta
- 1 small package dry long grain white rice
- 1 small package whole white wheat flour
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (29-ounce) can cannellini beans
- 1 jar Better than Bouillion chicken flavor
- 1 (32-ounce) carton unsalted chicken bone broth
- 2 (32-ounce) cartons low sodium chicken broth
- 1 small jar pitted Manzanilla olives
- 1 (4-ounce) can tomato paste
- 1 small jar creamy peanut butter
- 1 small jar or container salsa (or buy fresh refrigerated or make your own)
Frozen
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 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 4 teaspoons)
- 1 small package raisins (if buying from bulk bin, you need about 2/3 cup [3 ounces])
- Baking powder
- Baking soda
- Cornstarch
*You can buy gluten free, if desired
